Top 9 Indian Foods Rich in Protein

Eggs are known to be one of the best sources of protein and are loaded with the essential nutrients that make them perfect for the modern diet. Moreover, it is easy to make, delicious and affordable.

Eggs are also a perfect option for those who are trying to lose weight.

One boiled egg contains 6 grams of protein.

But if you are a vegetarian and don’t like eating eggs don’t worry there are best protein supplements in India and best high protein foods that contain more protein than an egg.

In this article, we will share some of the best high protein foods. Let’s take a look.

1. Peanuts

Peanuts are rich in complex carbs and proteins. They also have heart protective monounsaturated, polyunsaturated fats, vitamin E and folic acid.  Each serving of peanuts provides 7 grams of protein.

2. Cottage Cheese/Paneer

Cottage cheese is high in protein and low in calories. It is loaded  with essential nutrients and is very easy to make at home. You get 23 grams of protein from 100 grams of paneer.

3. Greek Yogurt 

There are varieties of greek yogurt available in the market. Some are flavoured and some unflavored. For better health benefits choose the unflavoured one as the flavoured ones are loaded with extra sugar and calories. Greek yogurt is a perfect snack item and keeps you feeling full for a longer period. You get 12-17 grams of protein from an average serving of greek yogurt.

4. Soybean

Soybeans are high in protein, vitamin C, and folate and low in saturated fat. They are a perfect source of phosphorus, iron, magnesium, potassium, fiber and calcium. Single bowl of cooked soybean contains 28 grams of protein.

5. Chickpeas

Chickpeas contains vitamin K, magnesium, zinc, phosphate, calcium, and iron. You can use chickpeas in a salad or make a daal out of it. You get 12 grams of protein from one cup of cooked chickpeas.

6. Almonds

Almonds are high protein and heart healthy nuts. They are a main part of Indian cuisine and used in desserts, snacks and meals. They are high in magnesium, copper and vitamin E. You get 7.5 g of proteins from ¼ cup of almonds.

7. Pumpkin Seeds

When it comes to protein rich foods you cannot avoid seeds. Pumpkin seeds are famous for their magnesium content but they are also loaded with protein too. You get 9 grams of proteins from 30 grams of pumpkin seeds.

8. Edamame Beans 

Edamame beans is a type of soyabean that can be consumed without processing it first. They are edible and soft, not hard like the mature soybeans which are usually used to make tofu and soya milk. These beans have high protein and offer all essential amino acids necessary for the body. They are also rich in magnesium that helps in developing lean muscles and energy production. Half cup of cooked edamame beans gives you 9 grams of proteins.

9. Lentils 

Lentils are a perfect plant based source of protein. They are also loaded with fibre and help in quick fat loss. 1 cup of cooked lentils provides 14-16 g of protein.


So, these were some of the best high protein foods for vegetarians, that are easy to make, delicious, and can be included in various recipes.

What is your favourite protein rich food from the above list and why? Feel free to share with us in the comments section below.

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