Top 13 easily available protein food sources

We hope you already know about the importance of diet in any fitness routine(If not- please read our previous blog about the importance of diet), so now the question is what diet. Protein is a macro nutrient required for building muscle mass. Chemically, it is composed of amino acids which fuels the muscle mass and contributes to metabolism. It also enhances immunity. Protein helps build muscle.




So are you taking enough protein? One should ideally take 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound for the people who are sedentary. People who are physically active do need more. If you walk a lot, run, swim or do any sort of exercise, you need to eat more protein.

1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades while higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg body weight) per day, are commonly recommended when “cutting” to lose fat.


Top 13 protein rich foods which are even locally available-


  •  Peanut Butter




2 tablespoons of peanut butter contains 7.7 grams of protein and 188 calories.






  • Cottage Cheese




1 cup of cottage cheese contains 28 grams of protein and 163 calories.






  •  Egg Whites


1 egg white contains 3.6 grams of protein and 16 calories.





  • Tofu




¼ block of tofu contains 12.8 grams of protein and 117 calories.






  •  Greek Yogurt



2/3 cup of Greek yogurt contains 11 grams of protein and 130 calories.





  •  Soy Milk




1 cup of soy milk contains 8 grams of protein and 131 calories.






  •  Chicken Breast



½ a chicken breast contains 28 grams of protein and 142 calories.




  •  Salmon


100 gram of salmon contains 19 grams of protein and 208 calories.




  • Soybeans




100 gram of soybeans contains 36 grams of protein and 446 calories.






  • Oats




100 gram oats contains 17 gram protein and 389 calories.






  • Green Peas




100 gram of green peas contains 5 grams of protein and 81 calories.






  • Banana




1 large banana contains 1.5 grams of protein and 121 calories.





  • Chickpeas



100 of chickpeas contains 19 grams of protein and 364 calories.





Now you know about what diet. Thinking to hit gym?  Read this before you do – Tips for gym beginners.

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