Protein Foods for Healthy Diet With Sufficient Amount

To keep enough amount of protein foods and vegetables in the body eat meat, fish, and eggs. They contain not only protein but also vitamins. Non-vegetarians can eat all these things, but some people not eating non-veg.

If you do not eat non-veg, do not worry because today we will tell you about protein foods and vegetables. Which is more powerful than meat and eggs and keeps the amount of protein in the body.

Why is Protein Important

The work of protein is to repair the breakdown of the body. It helps in making cells in the body as well as reconstructs the broken fibers. It plays an important role in bodybuilding and produces digestive juices. Nails and hair are made of protein. Protein foods are also necessary to make them strong.

Protein Intake in a Day

It is appropriate to take 0.8 grams of protein foods daily according to body weight. If you weigh 68 Kg, then you will definitely need 122 grams/day. This will keep you fit. If you go to the gym, then eat 1.5 to 2.0 g/kg of protein per day according to your weight.

  • Healthy adults: 0.8g/kg
  • Pregnant women: 1.1g/kg
  • Lactating women: 1.3g/kg
  • Endurance athletes: 1.2–1.4g/kg
  • High-intensity interval training/Stop-and-go sports: 1.4–1.7g/kg
  • Strength athletes (to gain muscle mass): 1.6–1.7g/kg
  • Strength training: 1.2–1.4 g/kg
  • Weight loss, calorie-restricted diets: 1.4–1.5g/kg

Protein Rich Foods | Foods Rich In Protein 

There are many foods rich in protein that you can easily include in your diet. If you are a vegetarian, you can include cheese in the diet. And if you are a non-vegetarian, you can include eggs in your diet. You can get information about the protein food list below.

Pumpkin Seeds

Protein food 1

16 grams of protein in half a cup of pumpkin seeds. It also includes magnesium and iron. They are also rich in protein. Which not only keeps diseases away but also strengthens the hair.



One cup of chopped spinach leaves contains 5 grams of protein. It also contains iron which is good for your bones and eyes.


Protein 3

Those who do not eat non-vegetarian food can complete the deficiency of protein in the body. 1 cup of tofu contains 10 grams of protein. You can eat this antioxidant food for breakfast, lunch, and dinner.



Quinoa that looks like grains. It is best for protein and magnesium. One cup contains 8 grams of protein. You can also add vegetables to it and eat them as a snack.


Protein 5

Protein, vitamins, iron, and calcium are found in pulses. Such pulses are peeled lentils, urad dal, moong dal, etc. One cup of lentils is equal to no calories and 19 grams of protein and about 15 grams of fiber.


Protein 6

1 cup boiled chickpeas contain 16 grams of protein. Which gives energy to the body. It also fulfills the deficiency of protein. You can also make a salad and eat it.

Chia Seeds

chia seeds

Chia seeds work to reduce stress and increase energy. 1 teaspoon contains 2.5 grams of protein. You can complete protein deficiency. You can make it as part of your diet as a chia smoothie or as a snack.

Vegetarian Sources of Protein

Black Eyed Peas

Black-eyed peas, i.e cowpea, boring to eat, but they are a great source of protein. 1 cup of soaked cowpea contains 16 grams of protein. It is also an excellent source of Iron, Magnesium, Potassium, and Vitamin B.


For those who do not consume non-veg, broccoli is the best option for protein deficiency. You can eat it like pasta, soup, salad and pizza or vegetables. 1 cup of broccoli has 6 grams of protein. You can also complete 30% calcium deficiency in the body.


A cup of asparagus contains 5-6 grams of protein. It is also a good source of vitamin B and folate. If you are a vegetarian, this completes the deficiency of protein in the body.

Fruits Which Have The Highest Source Of Protein

Lack of protein can cause us many problems. Problems include breakage of the nails, skin rash, weight gain, increased appetite, and hair loss. Protein is needed to keep the body healthy. Due to protein, our stomach remains full for a long time, due to which we do not feel hungry again and again. Non-vegetarian food is rich in protein. But these foods are high in fat. We cannot call it a good source of protein.

Talking about good protein. Fruits are good for protein. Protein foods and fruits are rich in protein, vitamins, antioxidants, and minerals. These fruits are also high in fiber.

Let’s know the names of those 4 fruits which are made up of protein.


During the summer and rainy seasons, you will see a lot of guava in the market. Guava is also very beneficial for taste as well as health. According to experts, 100 grams of guava contains 2.6 grams of protein. The quantity of fiber in guava is also high. So it is very good for the stomach. Many antioxidant properties are found in guava. It protects us from all diseases.

Ripe Jackfruit

Most people eat jackfruit vegetables but have you ever eaten ripe jackfruit. It is very sweet in taste. Cooked jackfruit also has high protein content. There are about 1.8 grams of protein in 100 grams of jackfruit. Jackfruit is rich in vitamin B6. It helps us improve our metabolism.


Raisins are rich in fiber, iron, and potassium. It is also a good source of protein. There are about 3.39 grams of protein in 100 grams of raisins. If you are fond of eating sweet things, then eat raisins or dishes made from them instead of refined sugar. Blood pressure is also controlled by the intake of raisins.


Apricots, rich in potassium and vitamin A, are a good source of many other vitamins and minerals. It is rich in Vitamin C. 100 grams of apricot contains about 1.4 grams of protein. Apricot is a very good fruit for blood pressure patients. It has very low sodium and high potassium. If you eat 100 grams of apricots a day. Then your body gets 1 mg of sodium and 259 mg of potassium.

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9 Protein-Rich Fruits And Vegetables That You Must Eat Everyday

There are many benefits to becoming a vegetarian. People who consume green vegetable protein are less likely to gain weight. Those who eat meat and reduce their risk of heart disease and diabetes.

But if someone becomes a pure vegetarian then how will he get enough protein? Protein is the source of making muscles and ensures that all the cells in your body are functioning well.

Do not panic! We have solved this problem for you. Apart from meat, there are many sources of protein that are beyond the diet. Let us tell you about those 10 things which are rich in protein. It includes vegetables and legumes.


3 grams of protein in half a cup

3 grams may not be much, but if seen green vegetables, then this is a good amount. Do not eat spinach as a salad. After cooking it increases the amount of protein.


2.5 grams of protein in half a cup

Corn is also good for protein. But eating with protein foods, and vegetables can prove to be quite beneficial.


4 grams in 1 normal white potato

Potato is another source of protein that is underestimated. Potatoes also contain the potassium required for the heart.


2 grams of protein in half a cup

Broccoli is not only a good source of fiber. But the amount of protein in it is also surprising. And you cannot do this vegetable which also has anti-cancer properties.


5 grams of protein in half a cup

Along with a good amount of protein, cashew also contains magnesium, which our body needs 20% daily. It also contains Vitamin K.


6 grams of protein in 1/4 cup

Almonds not only contain plenty of protein. It also has a good amount of Vitamin E. Which is beneficial for skin and hair. You can get 61% magnesium from the body’s daily needs of almonds.


6 grams of protein in half a cup

There is both protein and fiber inside the gram.  You can also make a delicious dip. You can place it in the bread instead of mayonnaise. Use it to make delicious muffins.

Peanut Butter

7 grams of protein in 1/4 cup

Peanut butter is not only better for making healthy food, but you can make more than that. People also use it on top of the pizza. Keep in mind that the same peanut butter is made of 100 percent nuts and sugar is not added.

Red Lentil

9 grams of protein in half a cup

Lentil contains fewer calories. Lentils are rich in fiber and protein. It can make your diet protein-rich and healthy. But cholesterol is also reduced by eating lentils.

Protein-Rich Foods For Weight Loss

The biggest benefit of protein is that it helps in making muscles. Protein takes longer to digest. Which burns more calories. If the stomach is full for a long time. Then it will help you to eat less and lose weight.

Here is the list of protein-rich foods for weight loss:

  • Black beans
  • Brussel sprouts
  • Oats
  • Tuna
  • Tempeh
  • Legumes
  • Guava
  • Peas
  • Turkey
  • Quinoa
  • Cottage cheese
  • Milk
  • Pumpkin seeds
  • Avocado
  • Chia seeds
  • Nut butter
  • Watercress
  • Pistachios


The benefits of Protein foods are many. If it is consumed in the right amount. Consuming protein foods in the right way can provide many benefits. If you want to include protein in your diet, you can easily do it. You can include egg, dairy products, broccoli, lentils, tuna, oats, etc. in your diet. There can be disadvantages of consuming high amounts of protein. Add protein according to your physical activities included in your diet.

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