10 Foods Rich in Protein |2020|

An important aspect of the growth of the body is protein. Protein enhances your body for muscle building and fat loss. A protein-rich diet can help to control belly fat. It is the building block of organs.  Protein helps to repair tissues of the body.  A proper protein diet can lessen overeating.


  • EGGS


Eggs are a good source of protein. An egg contains Vitamins like A, B-12, B-5, and B-2. It also contains an adequate amount of Vitamins like K, D, and E. An egg contains 6 gm of protein and 78 calories. Eggs contain antioxidants, minerals, and healthy fats. Eating eggs for a healthy breakfast is a good option to eat up to fuller.

Tip:- White eggs are better to eat than brown eggs. They are the least expensive rich protein food.

  • Oats 


Oats are a whole-grain cereal rich in protein. Good source of minerals, fiber, vitamins, and antioxidants. It is rich in minerals like magnesium and thiamine. It contains 389 calories per 100gm. The protein content of approx 16.9 g per 100gm. They are known for a good source of complex carbohydrates. A protein-rich diet should include oats. It contains Vitamins like B-1.

Tip:- Oats contain beta gluten, a fiber known for various health benefits.

  • Milk


Milk is another source rich in protein. It includes every nutrient that a body needs. It has Vitamin D and Vitamin B-2. Milk synthesizes the mammary gland. It contains 8g of protein per 8 ounces of serving(250ml). People experiencing issues with an allergy to milk products can go for alternatives like soy milk.

Tip:Milk contains two types of protein. Both contain necessary amino acids. 

  1. Whey 20%
  2. Casein 80%


Broccoli is one of the plants rich in protein. It is very healthy to eat. A plant-based diet should include broccoli. It contains 31 calories, 2.4g of fiber, and 6g carbs per 91g. Broccoli is enriched with Vitamins like A, B-6, B-12, D, E, and K. It has 2.8g of protein. The best part about this veggie is we can eat both raw or cooked. Steaming broccoli is best for nutrient holding.

Tip:- Broccoli contains Sulforaphane and other compounds that may stop cancer. 

  • Almonds


Almonds are rich in protein. A healthier quick bite snack. It contains 21.2g of protein per 100g. It is rich in essential nutrients and fibers. A healthy diet should include almonds. Almonds are beneficial for the growth of children. A study claims that kids who replaced almonds in snacks had a more intake of nutrients. It contains 3.5g of fiber per 1 ounce(28gm). Rich in Vitamin E and Vitamin B-2. Almonds hold antioxidants to fight against inflammation. They are high in minerals like magnesium.

Tip:- Soaking almonds overnight are easy to digest. They become softer and easier to peel off. 

  • Beef

Beef is rich in protein. It contains 26g of protein per 100gm. People love to eat beef because of its high protein and taste. Ground beef is a good source of zinc. Beef increases testosterone levels in men. It contains Vitamins like vitamin B6, vitamin B12, and vitamin D. Red meat of mammals is said to be very healthy for consumption. It gives 250 calories per 100gm.

Tip:- The best time to eat beef is at lunch and breakfast. It provides you the rest of the day to break it down.

  • Cod

Cod is a cold-water fish. It is mainly known for its cod liver oil extracted from codfish. It is also rich in protein containing 18g of protein (100gm). Cod contains Vitamins like B-3, B-6, and B-122. It also has omega-3 fatty acids. Being a low-fat fish it contains only 0.7g of fat and 82 calories per 100gm.

Tip:- Cod liver oil is an excellent source of Vitamin D. It has higher concentrations of omega-3 fatty acid.

  • Corn

Corn is one of the most eaten cereal and vegetables. Popcorn and sweet corn are variables. It contains 5.4 gm of protein, 177 calories, and 4.6g of fiber. It is high in lutein and zeaxanthin, two carotenoids that may prevent cataract. Whole corn is filled with Vitamin C, Vitamin B-9, B-1, and Vitamin B. Corn boosts antioxidants.

Tip:- Processed corn lacks in nutrition. It loses its nutrition value.

  • Lentils

Lentils also are a part of a rich protein diet. It contains 9g of protein per 100gm. It includes 39 g of carbs and 230 calories per 100gm.  Lentils have a huge variety. On a consuming scale brown, red, green, and yellow lentils are consumed more. They are highly nutritious and can be a unique meat alternative. Lentils are fibrous and increase your gut function. It is rich in B vitamins. They boost antioxidants in the body.

Tip:- Boiled lentils are best to eat. They are easy to digest.


When you are looking for a vegetarian diet then quinoa is the best option to eat. There are over 120 different types of quinoa farmers cultivate. It contains 8 g of protein and 5 g of fiber per 185gm.  It contains a wide range of amino acids. Amino acids are vital for supporting muscle system and immune system activity. It is also a great source of antioxidants. It contains Vitamins B and E. Quinoa is a better option to include in a vegan diet.

Tip:- The best time to eat quinoa is at breakfast. It fully fills your hunger.

Choosing the right food for your diet is very much necessary. It is the diet that matters to our body’s health. The body will respond as per the way you serve it. 

Do comment on your doubts about this topic and we will reach you out as soon as possible. Do read previous posts.

Eat Clean REPEAT.


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