Best Protein Rich Food

Find all high protein food to fulfill your protein intake .

Why is protein important in your diet ?

  • To increase muscle mass.
  • To increase strength
  • To build and repair tissue.
  • Helps to maintain a healthy weight
  • Helps to boost metabolism and increase fat burning.

How much protein do you need?

As in nutrition, there’s no simple figures for quantity of protein a person needs ,as it depend on your health condition , body composition, body goal, and level of physical activity (in a normal diet or for muscle building ).

As per the DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

This amounts approximately equals to

  • 56 grams per day for the average sedentary man.
  • 46 grams per day for the average sedentary woman

To determine more accurately your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator

Find below all the food high in protein


Eggs are the best cheap source of protein and nutrient powerhouse and also very easy ,fast to prepare it for the meal.
Nutrition content: One large egg

  • Calories 78
  • Total Fat 5 g
  • Protein 6 g

Chicken breast

Chicken breast is one of the most popular protein-rich foods and also the leanest and the highest in protein.
Nutrition content: Amount Per 100 grams

  • Calories 165
  • Protein 31 g
  • Total Fat 3,6 g


Oats are the healthiest grain available in market at very cheap price ,It contains healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
Nutrition content: Amount Per 100 grams

Calories: 389
Protein: 16.9 grams
Fat: 6.9 grams
Fiber: 10.6 grams
Carbs: 66.3 grams

Fish -tuna

Tuna is the best source of protein with very low in calories and fat, which makes it an pure-protein food, and it also contains omega 3-fats.
Nutrition content: Amount Per 100 grams

  • Calories 144
  • Protein 23.3 g
  • Total Fat 1 g

Peanut butter

This is the tastiest protein source and you can have it with any time and peanut s are also high in fiber, and magnesium.
Note: People having nut allergy should avoid intake of peanuts.
Nutrition content: Amount Per 100 grams

  • Calories 588 ( high in calories, should eat it moderately )
  • Protein 25g
  • Total Fat 50 g


Milk is the top food source for calcium,protein , potassium ,vitamin D ,vitamin B12
Nutrition content: Amount Per 100 grams

  • Calories 42
  • Protein 3,4 g
  • Total Fat 1 g

READ ALSO:Live long life -The benefits of regular physical activity

1 comment
  1. Keep functioning ,splendid job!

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