Whether or not you are into fitness, chances are you are already aware of how incredibly important protein is to your body.  One of the macronutrients, not only does protein play a key role in keeping the human body functioning, it also plays an active role in your fitness journey, be it losing weight or getting ripped. But how will you get your daily dose of protein? Well, here is a list of 10 absolutely natural sources of protein that you should totally include in your diet!

1.Fish: Considered as one of the healthiest foods on earth by many experts, fish is also one of the best sources of protein. In fact, only a 100 grams of fish can contain up to a whopping 22 grams of protein! Not just that, fish is also a great source of omega-3 fatty acid and is associated with increased cardiovascular health and brain function.

Protein rich food - Salmon

2.Poultry: Who does not like chicken right? Delicious and healthy, 100 grams of boneless chicken breast can yield up to 31 grams of protein with just 3.6 grams of fat and 165 calories. Apart from being a rich source of protein, chicken is also a great source of selenium which has been identified as a trace element that can fight cancer!

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Protein rich food - Chicken Breast

3.Eggs: Inexpensive and yet full of important nutrients like iron copper, zinc, selenium and multiple vitamins, the egg is also a brilliant source of high-quality protein. 100 grams of egg white can yield as much as 11 grams of high-quality protein. In fact, the egg is one of the few sources of protein that has all 9 essential amino acids.

Protein rich food - Eggs

4.Mutton: The most commonly consumed red meat in the world, your favourite mutton is also one of the best sources of protein. A single serving of 100 grams mutton can pack up to 25 grams of protein! Mutton is also loaded with various vitamins and cancer-fighting nutrients like selenium and choline.

Protein rich food - Lamb

5.Milk: While this may not top the chart of your favourite food items as a child, the fact says milk is one of the best sources of natural protein. Apart from being rich in calcium, potassium, and various vitamins that help in strengthening your body, a cuppa of milk has close to 8 grams of protein.

Protein rich food - Milk

6.Almonds: Packing a massive punch of nutrients including omega-3 fatty acid, healthy fats, antioxidants, and multiple vitamins, almond is an amazing source of naturally occurring protein. 100 grams of almond can have as much as 21 grams of protein. Besides being protein-rich, almond also helps you fight cholesterol and regulate blood pressure.

Protein rich food - Almond

7.Soybean: One of the most widely cultivated and used legumes in the world, Soybean is one of the best vegetarian sources of protein. 100 grams of soybean can pack as much as 30 grams of protein apart from multiple vitamins, fibre and other minerals. It is also renowned for its cholesterol-fighting effects.

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Protein rich food - Soybean

8.Chickpeas: A 100 grams of Chickpea or Kaabulichana has close 19 grams of protein apart from other vitamins, minerals and fibre. Apart from being protein-rich, the chickpeas are also full of soluble fibre which helps your body control blood sugar and fight bad cholesterol.

Protein rich food - Chick pea

9.Peanuts: Low in carbs and rich in a multitude of vitamins and minerals, peanuts are an excellent natural source of protein. 100 grams of peanut has close to 26 grams of protein. Not just that, studies have found that peanuts may also offer some amount of protection against cardiovascular diseases and may even help prevent the formation of gallstone.

Protein rich food - Peanuts

10.Tofu: A product of soymilk, tofu is a healthy alternative to the all-time favourite paneer. Rich in vitamins, minerals and calcium, 1 cup of tofu (approx 248 grams) can yield as much as 20 grams of protein. Not just that, it is also super low fat and contributes to a better cardiovascular health.

Protein rich food - Tofu

While fitness enthusiasts may often swear by their favourite brand of protein shakes and protein bars, the fact is most people do not require such high concentration of protein in their diet. So unless you are an athlete or a competitive bodybuilder, you should be able to fulfil your protein requirement by incorporating some of the all natural food items from the above list and tweaking your diet a bit. If you think we’ve missed anything, just leave your suggestions in the comment section below. Till then, stay fit and stay happy!



    • Hi Anjali, thank you for your amazing reply! I am glad you find this information useful. Please stay tuned for more such articles.

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