Foods High In Protein | Diet and Wellness

foods high in protein

Protein is an essential component needed by our body. Protein is a fuel that gives energy to our human body. As we need bricks to make a house, similarly, protein is crucial for our body development. Protein is essential for the formation of skin and muscles.
It helps in muscle building, losing weight, and makes your body durable.

The human body can live without carbohydrate intake, but if you don't consume protein, your body will last only for at most 70 days.

Protein recommendation

 Male       -  A male needs to consume at least 56 grams of protein daily 
 Female   -  A female needs to consume at least 46 grams of protein daily

Protein controls blood pressure and protects you from diabetes.

Heres the list of foods high in protein:-


Eggs are a good source of protein. An egg contains 6 grams of protein.
An egg is not just a good source of protein, but it also loaded with various vitamins like Vitamin A, Vitamin B6, Vitamin D, Vitamin E, and Vitamin K.
The egg is good for our bones, brain, and eyes.


You get 6 grams of protein by consuming 28 grams of almonds.
 Almonds also have Vitamin E, magnesium, manganese, Vitamin B2, and antioxidants.

It lessens the risk of heart attack and cancer. It is suitable for patients of sugar and high blood pressure.


A half-cup of oats has 13 grams of protein.
It also has iron, zinc, copper,magnesium, manganese, Vitamin B1, and Vitamin B5.
Oats have health benefits like help in losing weight, control blood sugar levels, and reduces the risk of heart disease.

4.Cheese (Paneer)

A cup of cheese has 27 grams of protein.
It lessens the risk of cancer. Eating cheese is good for our bones and digestive system. Indian cheese or paneer is good for pregnant ladies, athletes, and bodybuilders.
It aids our immune system.


A cup of milk has 8 grams of protein in it.
 Milk is good for bones, heart health, blood pressure, and prevents cancer. 


28 grams of peanuts have 7 grams of protein in it.
Peanut aid our nervous system, suitable for the patient of diabetes and pregnant ladies. It also lessens the risk of cancer.


Lentils are of different types, and every type has a different protein amount in it. For average, one cup of lentils has 18 grams of protein.
Eating lentils is beneficial in cholesterol, heart health, high blood pressure, diabetes, insulin, and patient if HIV.


One cup of corn has 15 grams of protein in it.
Corn is good for the eyes, and it reduces the risk of type 2 diabetes.


A medium size potato has 4 grams of protein.
Potato is good for heart health, it lowers your cholesterol levels and makes your bones strong.


One cup of broccoli has 3 grams of protein.
Broccoli is good for heart health, control blood sugar levels, and prevents cancer.


So these are the foods that are high in protein and can be consumed by vegetarian or non-vegetarian.

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