The Top 15 easily available source of high protein

The Top 15 easily available source of high protein

Protein is a vital macro-nutrient which is needed in human body to build and maintain muscles. Protein is made up of amino acids. Amino acids are sub modules of protein. Protein is present in all the cells in human body.  

An average man needs 56 grams of protein in daily diets and 46 grams of protein to average woman and if the person working on gaining muscle mass then the intake of protein should be 135 grams for man and 120 grams of protein to woman.

Here is the 15 easily available sources of high protein:


Eggs are among one of the best source of protein. They contains vitamins, minerals, healthy fats, and many more. Whole eggs are great in protein, but egg whites are the purest form of protein. It contains almost 35% of calories in a whole egg. It doesn’t contain carbs and sugar that means you can have a good amount of protein every day. Eggs are cost-effective and all-purpose food. An egg has 6 grams of protein, and almost 70 calories. 2 eggs in breakfast are sufficient for an adult in a day. High quality protein in eggs are very good for building and maintaining body mass.

Chicken breasts

Chicken breast are easy to cook and provides rich amount of protein. It is a great source of low-fat protein. It contains 80% of calories. Chicken breast provide high level of protein which helps in maintain the muscle mass or gaining muscle mass. Chicken breasts gives zero gram of carb, so it is a low carb food. 1 skinless roasted chicken breast contains 53 grams of protein, with 284 calories whereas 1 fried chicken breast gives 364 calories, 34 grams of protein, and 13 grams of carb. It can either be taken in lunch or dinner.


Almonds are enriched with protein. 1 ounce of almonds contain almost 12% of our daily protein needs. Eating 8-10 soaked almonds in a day are enough to add nutrients to the daily diet.


 Soybeans or Soya-beans are rich in protein and low in carbohydrates. Soybeans are high in fiber and it is cholesterol free. It helps in weight gain, improve heart health, and reduce the risk of cancer and menopause. Soybeans provide 12.95 gram high quality of protein 11.05 gram of carb per serving of 100 gram.  It help bodybuilders to keep healthy level of muscle cells. Soybeans provides best benefits if taken as post workout meal.

Oats and Oatmeal

Oats are one of the fittest grains on the planet. Oats and oatmeal provides a great deal of profits to human body. It provides minerals, vitamins, fiber, and antioxidants which helps in weight loss and lower the risk of heart disease.  If you are working on muscle gain, or weight lose then oats are the best solution. Oats in morning gives energy for a good, and healthy start.


Tuna fish comes under one of the most high protein source in seafood’s. Tuna has very low amount of calories and fat that’s why it comes under a pure protein food. Tuna also has very high amount of nutrients. One cup (154 g) of tuna fish provides 39 grams of protein and 179 grams of calories to any human being.

Cottage cheese

Cottage cheese is high in protein, vitamins, and minerals. It is an amazing source of calcium. It helps humans to maintain their bone health. It helps in preventing prostate cancer. It doesn’t require any cooking and can be consumed directly. It provides enough energy to do workouts. It provides 23.6 grams of protein and 183 calories in serving of per 200 grams. It can be taken as pre-workout because it gives enough energy to do workout. It can also be taken as post-workout meal because it provides protein to heal the broken muscles during workout.

Greek yogurt

Protein is necessary for human body and Greek yogurt is enriched with protein. It is one of the best option for vegetarians to get protein. Protein helps in cell growth, building muscle and it repairs damaged tissue as well. It doesn’t contain any whey in it that’s why it is differ from plain yogurt. It provides 10 grams of protein per serving of 100 grams. It can be taken as post-workout meal.


Milk is a superb source of high quality protein.  It is best for bones because it also has high source of calcium. It helps anyone in making healthy body and weight loss. Milk contains almost every nutrient required by human body. It contains 21% of calories. A cup of milk has 8 grams of protein, and 149 calories.


Broccoli is an amazingly healthy vegetable and a good source of protein. It is a good option for vegetarians because it provides the same amount of calories that you get from meat or chicken. It can be eaten as both raw and cooked but it gives more benefits after a gentle steam. It contains 20% of calories. 1 cup of broccoli contains 3 grams of protein and 31 calories.


Fish is super healthy for humans and it is filled with various nutrients. Dried fish is the purest form of protein and tuna fish has the highest content of protein as compared to other fishes. Fish can be eaten daily because it is full of omega-3 which takes care of our brain and heart. Fish provides 19 grams of protein and 175 calories per serving of 85 grams.


Peanuts are a very good source of high level protein. Peanuts are also high in various vitamins, minerals. Peanuts provide you a big amount of calorie which provide energy to do workouts. Peanuts are useful in weight loss. Peanuts have very high serving of 25 gram of protein and 567 calories per 100 grams.

Lean Beef

When it comes to non-vegetarian protein sources beef comes under one of the most high protein diets. Beef is rich in iron, zinc, and vitamin b12. 100 gram of lean beef has 26 grams of protein and 171 can be taken in lunch as well as dinner both cases are suitable.


Shrimp is a seafood which is great in protein. Shrimp is low in calories but high in other nutrients. Baked shrimp or grilled shrimp gives 20 grams of protein as per 100 grams. It has 18 grams of protein and 84 grams of calories as per serving of 85 grams.

Protein shake

Protein shakes are used for repairing the muscle torn. It comes in various flavors and they have different categories like weight gain, weight loss, and muscle gain depend on what you are working on. Different protein shakes have different capacity of protein in them mostly between 20-50 grams. Some of the best protein shakes are listed below:

  • Chocolate powder + Peanut butter + Banana shake this comes under on of the best shakes to be taken as post-workout.
  • Strawberry + Banana shake can be taken as pre-workout.

Above given all the diets are source of high protein

Mentioned above are the source of 15 high protein diets. Take these diets with proper training to see the difference in your body.

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