As we all know Protein is very essential for the proper growth and function of the human body.  Your body is always breaking down its current protein stores, so restocking your supply regularly is important. Protein also contains crucial amino acids that your body needs to function properly. 

           Top 10 Protein rich Foods 

  • EGGS

It is an excellent source of protein. It is perfect to start the day. 
1Large Egg contains 6-7g of protein.


Cheese is made of milk and is a very good source of proteins. Low fat Mozzarella and Cottage cheese provide the most protein per calorie.  If one is watching the fat intake then low fat partial skim mozzarella is perfect. 1 slice of cheese (28g) contains 9 -10g of protein.

  • FISH

Fish is one of the best sources of protein. It contains omega 3 fatty acids and helps in fighting the high cholesterol. Tuna, salmon, halibut, snapper and tilapia are the richest sources of protein. 3 oz fillet (85g) provides 22g of protein. 

  • MILK

It is one of the best sources of protein for the vegetarians. You will get whole protein from the milk. You will get 3.3g of protein from a glass of milk (100ml).


They are rich in proteins and fiber. The greater mature the bean, the greater is its protein content. Beans are best eaten with other cereals, corns and vegetables for a good balanced diet. 1 cup of mature soy beans (172g) contains 30g of proteins.

  • TOFU

Tofu is an alternative to meat. It can be used for cooking various kinds of dishes. It is also rich in iron and magnesium.  A slice of tofu (140g) contains 11 grams of protein. 


Lentils and pulses are a very good source of protein. They also provide iron that is essential in the body. They are best added to other dishes. One cup of cooked lentils or dry peas contains about half of the daily fiber recommendation for adults


Chicken, lamb, pork, turkey, veal and beef are the best sources of protein. 1chop (134g) of pork contains 33g of protein. 1pc of beef (20g) contains 7g of protein.

  • NUTS

Nuts include ground nuts, sesame seeds and many others. Apart from having a high protein content, a handful of nuts everyday helps in reducing the heart attacks greatly, hence they are very essential in adding into your diet. 1 ounce of nuts (28g) contains 9-10g of proteins.


It is also an excellent source of protein. It is also available in market in variant flavors. 1 cup of yogurt (245g) contains 13g of protein.