Protein is one of the main macronutrients, it requires for the good health of our organs, skin, muscles and high protein foods also prevent us from some disease like high blood pressure and diabetes.
Whether it is muscle building or fat loss protein helps in both the goals.
Its daily requirement is 50-60 gram for men and 40-50 gram for women. But some of the experts believe that protein required in high amount than this.
List of top 10 best sources of high-quality protein.
Eggs are the best and cheapest source of protein on the planet, it is very affordable and has a lot of health benefits.
Eggs are best for muscle building and fat loss, eggs are very low in calorie and carbs.
It contains pure protein, vitamins, and minerals, healthy fat.
Egg white is pure protein while the whole egg is high in protein.
A whole egg contains 5-6 grams of protein and 78 calories.
Eggs always take the first position when it comes to the best protein source in India because in India eggs are very widely used and common in regular diets.
The cost of eggs is also not too high, eggs are easily affordable to everyone, anyone can afford the eggs.
Eggs breakfast is very good for health because it is very low in calories and carbs and high in protein and it keeps you fool for a long time.
2. Chicken breast
Chicken breast is known for its high-quality lean protein means when you eat it, the maximum calories come from protein.
Nowadays chicken breast is very easily available in the market, and it is very commonly used for muscle building or fat loss.
Chicken breast is very good for both.
It contains a lot of lean protein and almost zero in carbs which makes it very good for its nutrition value.
It is economical also, those who want to add this food in the diet they can add and they will fell the difference after consuming it.
Its taste is also very good after cooking.
One chicken breast contains 50-55 grams of protein which is very high almost equals to 10-12 eggs.
3. Cottage cheese
One of the best sources of protein for vegetarians.
It is very low in fat and carbs.
When it comes to vegetarians those who don’t eat non- veg food, cottage cheese is made for them everyone prefers it.
It has a lot of health benefits and it has a major share in the Indian market, widely used by Indians to complete the protein requirements who don’t want to eat the onion veg foods.
It contains calcium, multivitamins and minerals and many other nutrients.
200 grams of cottage cheese contains around 190 calories and have 25 grams of protein with 5-8 grams of fat.
It is known as protein-rich food for vegetarians.
Almonds are very good food it has a lot of health benefits like they are very good for the brain, they help to increase and improve our memory.
And almonds keeps our heart healthy decrease the risk of heart disease like stroke and helps in maintaining the healthy blood sugar levels.
Rich in protein and have essential omega 3 fatty acids.
High in fiber and magnesium.
Contains 7 grams of protein in one ounce and 160 calories.
Very delicious in taste and liked by most of the vegans.
It is a combination of casein and whey protein, it is the best source of casein protein.
Best for breakfast because of its low calories and high in nutrients, it keeps you full for a long time so you can get the best results after consuming yogurt.
Yogurt is very light food it can be consumed with other food also and have many health benefits.
Yogurt has 18 grams of protein with 100 calories in non-fat yogurt.
Fish is high-quality protein food and also loaded with omega fatty acids which are essential for our body.
If you are looking for food which provides you the protein as well as takes care of your skin also then fish is the only food for you because it has cod liver oil which is very good for skin health.
Protein percentage is 45 which is very high.
Milk is a rich source of protein and calcium, it is highly nutritious.
Some of the people do not drink milk due to lactose problem but if you don’t have any problem milk it will be very healthy for you.
Milk is very common and used as a protein food from very old time.
When supplements have not introduced the milk was the only food that complete the requirement of protein.
One cup of milk has 8 gram of protein and 150 calories.
Broccoli is a very healthy vegetable contains multivitamin and high in fiber.
It is the best source of vegetable protein.
It is the best food when it comes to fat loss, boiled broccoli helps very much in weight loss and gives us protein content with lots of fiber.
One cup of broccoli has 3-4 grams of protein.
Lentils are known for its high fiber, vitamins, magnesium, and many other contents.
It is the best source of plant-based protein and highly recommended for vegetarians.
Some bodybuilders prefer only plant protein they use lentils in their diet.
Lentils are very highly nutritious.
One cup has 18 grams of protein and 235 calories.
Peanuts have healthy fat and they are high in fiber.
Peanut butter is very helpful in losing weight but do not eat too much.
Peanuts are widely used for fat loss and muscle building too.
It is used as a snack, and as a very small meal.
It has high calories if you are losing weight then don’t consume in high quantity, because it contains fat which is very high in calories.
Peanuts are one of the best sources of protein.
One ounce has 7-8 grams of protein.