KKN Gurugram Desk | When it comes to high-protein foods, chicken is often the first choice for many. With approximately 31 grams of protein per 100 grams, chicken breast is considered a staple for fitness enthusiasts and those seeking to meet their daily protein needs. However, there are several other foods—both plant-based and animal-based—that exceed chicken in protein content, offering versatile and nutrient-packed alternatives. Whether you’re vegan, vegetarian, or simply looking to diversify your diet, these 6 protein-rich foods can help you hit your nutritional goals.
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1. Pumpkin Seeds – 37g Protein Per 100g
Pumpkin seeds are small but mighty when it comes to protein content, offering 37 grams of protein per 100 grams, surpassing chicken by a considerable margin.
Nutritional Benefits:
- Rich in magnesium and zinc, essential for immune function and energy production.
- Contains healthy fats, supporting heart health.
How to Incorporate:
- Use as a snack, either roasted or raw.
- Sprinkle over salads, soups, or oatmeal for a crunchy boost.
- Blend into smoothies for added nutrition.
2. Chana Dal – 38g Protein Per 100g
A staple in Indian kitchens, chana dal (split chickpeas) is a powerhouse of protein with 38 grams per 100 grams (uncooked). It’s a versatile ingredient that not only boosts your protein intake but also provides essential dietary fiber.
Nutritional Benefits:
- Promotes healthy digestion due to its high fiber content.
- Supports heart health by helping regulate cholesterol levels.
How to Incorporate:
- Cook into flavorful curries like dal fry.
- Roast and season for a crunchy snack.
- Add to soups or stews for a protein punch.
3. Paneer – 40g Protein Per 100g
Paneer, or Indian cottage cheese, is a versatile dairy product that delivers an impressive 40 grams of protein per 100 grams. It’s a favorite among vegetarians and can be used in a wide variety of dishes.
Nutritional Benefits:
- High in calcium, essential for bone health.
- Supports muscle growth and repair.
How to Incorporate:
- Grill as paneer tikka for a protein-packed snack.
- Add to curries like palak paneer or shahi paneer.
- Crumble over salads or use as a stuffing for parathas.
4. Rajma (Kidney Beans) – 35g Protein Per 100g
A beloved component of Indian cuisine, rajma (kidney beans) contains 35 grams of protein per 100 grams (raw). This vegetarian staple is not only high in protein but also loaded with fiber, making it a filling and nutritious choice.
Nutritional Benefits:
- Aids digestion and promotes gut health.
- Keeps you full for longer, helping with weight management.
How to Incorporate:
- Cook into the classic rajma chawal (kidney beans with rice).
- Use as a filling for wraps or tacos.
- Mash into patties for homemade veggie burgers.
5. Soybeans – 36g Protein Per 100g
Soybeans are a versatile, plant-based protein source, offering 36 grams of protein per 100 grams. They are considered a complete protein, meaning they contain all nine essential amino acids, making them a great choice for vegans and vegetarians.
Nutritional Benefits:
- Supports muscle development with its amino acid profile.
- Contains isoflavones, which may benefit heart health.
How to Incorporate:
- Roast for a crunchy snack.
- Add boiled soybeans to salads or stir-fries.
- Use soy products like tofu, tempeh, or soy milk in various recipes.
6. Parmesan Cheese – 35g Protein Per 100g
A flavorful addition to your meals, parmesan cheese packs 35 grams of protein per 100 grams, making it an excellent alternative to chicken. While it’s high in protein and calcium, it’s also important to consume in moderation due to its high sodium content.
Nutritional Benefits:
- Supports bone health with its rich calcium content.
- Enhances flavor while providing a protein boost.
How to Incorporate:
- Grate over pasta, soups, or salads.
- Use as a topping for roasted vegetables.
- Incorporate into sauces for added depth and nutrition.
Why Protein Matters
Protein is a vital macronutrient that supports several key functions in the body, including:
- Muscle repair and growth: Essential for athletes and those engaging in physical activities.
- Weight management: High-protein foods help you feel fuller for longer.
- Overall health: Supports skin, hair, and nail health, as well as immune function.
Daily Protein Requirements
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for a healthy adult with minimal physical activity. Active individuals or those aiming for muscle gain may require more.
While chicken is an excellent source of protein, there are plenty of other options—both plant-based and animal-based—that surpass it in protein content. Incorporating these foods into your diet not only adds variety but also provides a broader spectrum of nutrients.
From the crunchy goodness of pumpkin seeds to the creamy richness of paneer and the versatility of soybeans, these alternatives offer high-protein solutions for every palate. Whether you’re a fitness enthusiast, a vegetarian, or just exploring new dietary options, these 6 protein-rich foods are worth adding to your meals.
