The healthiest high-protein foods are chicken breast, eggs, fish like tuna and salmon, Greek yogurt, paneer, milk, lentils (dal), chickpeas, soya chunks, tofu, peanuts and quinoa. Most of them also give you vitamins, minerals and fiber, so they do more than just help you hit a protein number.
Below is a list of 20 healthy high-protein foods, both vegetarian and non-vegetarian, with how much protein each one has, how to eat it in an Indian kitchen, how much protein you actually need, and a sample high-protein day of eating.
Why Protein Matters
Proteins are large molecules made of chains of amino acids. Your body uses 20 different amino acids to build them, and they play a role in the structure, function and repair of almost every cell. Muscle, skin, hair, enzymes and hormones all need protein.
For anyone who works out, protein is what helps your muscles repair and grow after training. It also keeps you full for longer, which is a big help if you are trying to lose fat.
How Much Protein Do You Need a Day?
How much protein you need depends on your age, weight, activity and health. A simple guide:
- Most adults: at least 0.8 grams per kg of body weight a day.
- Active people who exercise most days: about 1.2 to 1.6 grams per kg.
- People lifting weights to build muscle or losing fat: about 1.6 to 2.0 grams per kg.
So a 70 kg person who lifts weights needs roughly 110 to 140 grams of protein a day. Use our protein calculator to get your own number, and spread it across 3 to 4 meals.
Non-Vegetarian High-Protein Foods
1. Chicken Breast
Chicken breast is one of the best high-protein foods, and it is easy to cook. It is high in protein and low in fat, which is why so many people use it to raise their protein intake. It is a lean source of protein that helps you maintain muscle, and it also gives you vitamin B6 and vitamin B12.
Grill it, make tandoori chicken, or add it to a stir-fry with vegetables. Skip deep-fried versions if you are watching calories.
Protein Content
(100g) of chicken breast gives you (30g) of Protein
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2. Eggs
Eggs are one of the best and cheapest sources of protein. The egg white gives you protein without fat. The whole egg gives you protein plus healthy fats, vitamins like B12 and D, and minerals. For most healthy people, eating 1 to 2 whole eggs a day is fine.
Boiled eggs, an egg bhurji with vegetables or an omelette with onions and tomatoes make a quick high-protein breakfast.
Protein Content
One egg white gives you 3.6g of protein.
One Large egg (50g) gives you 6.3g of protein.
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3. Lean Beef
Lean beef is a good source of high-quality protein with all the amino acids your muscles need. It is also rich in iron, zinc, vitamin B12 and phosphorus. Do not eat large amounts of red meat every day, though. Health bodies advise limiting red and processed meat, so keep it to small portions a few times a week. Lean mutton cuts give similar protein if you do not eat beef.
Protein Content
(100g) of Lean beef gives you 25 grams of protein
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4. Tuna Fish
Tuna is a great source of high-quality protein with the essential amino acids needed for muscle growth and repair. It is lower in fat than oily fish like salmon or mackerel, though the fat level changes with the type and cut. To keep fat low, choose fresh tuna or canned tuna packed in water rather than oil.
Tuna also gives you vitamin D for bones and immunity, vitamin B12 for red blood cells and nerves, plus selenium and potassium. Eat it 1 to 2 times a week rather than every day, because larger tuna can contain more mercury.
Protein Content
(100g) of tuna fish gives you 30 grams of protein
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5. Turkey Breast
Turkey breast is a lean protein with a naturally low fat content, especially compared with dark meat or poultry with skin. That makes it a good choice on a low-fat or weight-loss diet. It also gives you zinc, phosphorus, selenium, niacin, vitamin B6, iron and potassium. It is less common in India, so chicken breast works just as well.
Protein Content
(100g) of turkey breast gives you 29g of protein
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6. Salmon
Salmon gives you high-quality protein plus vitamins B12, D, B6 and A, and minerals like selenium, potassium and phosphorus. Its biggest bonus is omega-3 fats (EPA and DHA), which support heart and brain health and help lower inflammation. Locally, fish like rohu, mackerel (bangda) and sardines (mathi) are cheaper options that also give protein and healthy fats.
Protein Content
(100g) of salmon gives you 20g of protein
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Dairy High-Protein Foods
7. Paneer
Paneer is a favourite for vegetarians who want more protein. It is rich in calcium, phosphorus, vitamin B12 and selenium, and also gives zinc, riboflavin and vitamin A. It has healthy fats and very few carbohydrates. It is also fairly high in calories, so watch the portion if you are losing fat. Low-fat paneer is a good swap.
Try paneer tikka, paneer bhurji or paneer cubes in a salad.
Protein Content
(100g) of paneer gives you 15g of protein
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8. Cottage Cheese
Cottage cheese is high in protein but lower in fat and calories than most cheeses. It is a good source of calcium for bone health and also gives you phosphorus, vitamin B12 and selenium. In India, low-fat paneer or hung curd works in the same way.
Protein Content
(100g) of cottage cheese contains 10-15 grams of protein.
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9. Greek Yogurt
Greek yogurt has about double the protein of normal yogurt because it is strained. The calcium in it supports healthy bones and teeth, and it also gives iodine, phosphorus and vitamin B12, while being fairly low in fat and calories. Homemade hung curd is a cheap Indian version. Eat it plain with fruit or make a raita.
Protein Content
(100g) of Greek Yogurt gives you 10g of protein
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10. Milk
Milk gives you protein with all the essential amino acids, plus calcium, vitamin D, vitamin B12 and phosphorus. The protein in milk helps muscle growth and repair. Skim or toned milk keeps the protein but cuts the fat. A glass of milk after a workout is a simple, cheap recovery drink.
Protein Content
(250ml) of milk give you 8g of protein
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Plant-Based High-Protein Foods
11. Soya Chunks
Soya chunks are one of the richest vegetarian protein sources. They are a complete protein, so they have all the essential amino acids your body needs. They also give B vitamins, calcium, phosphorus, iron and fiber. Soak and squeeze them, then add them to a curry, pulao or stir-fry.
Protein Content
(100g) of soya chunks gives you 52 grams of protein.
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12. Lentils (Dal)
Lentils are an excellent plant protein and very nutrient-dense. They are rich in fiber, folate (vitamin B9), iron, potassium, manganese and complex carbohydrates, with smaller amounts of zinc, magnesium and vitamin B6.
The fiber in lentils helps digestion, keeps blood sugar more steady and keeps you full. They are naturally low in fat too. A bowl of moong, masoor or toor dal with roti or rice is a protein-rich Indian staple. Pair dal with rice or roti to get a better mix of amino acids.
Protein Content
(100g) of cooked lentils gives you 9g of protein
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13. Chickpeas
Chickpeas (chana) give you plant protein, complex carbohydrates, fiber and a range of vitamins and minerals, including folate, magnesium, phosphorus and iron. The fiber helps you feel full and control blood sugar, which helps with weight control. Note that the protein number below is for dry chickpeas. Once cooked, they have about 9 grams per 100 grams. Try chana masala, roasted chana or a chickpea salad.
Protein Content
(100g) of chickpeas gives you 19g of protein
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14. Tofu
Tofu is made from soybeans and is a complete protein with every essential amino acid. It is rich in calcium, iron, manganese, selenium, phosphorus and magnesium, plus folate, vitamin E and B vitamins. Firm tofu has more protein than soft tofu. Use it like paneer in a bhurji or tikka.
Protein Content
(100g) of tofu gives you 8g of protein
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15. Peanuts and Peanut Butter
Peanuts and peanut butter give you protein, magnesium, vitamin E and fiber, and they keep you full for longer. They are rich in heart-healthy monounsaturated fats and contain antioxidants like resveratrol. They are calorie-dense, so stick to a handful of peanuts or 1 to 2 tablespoons of peanut butter. Choose peanut butter with no added sugar.
Protein Content
(100g) of peanuts gives you 26g of protein
(32g) of peanut butter gives you 7.2g of protein
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16. Almonds
Almonds give you phosphorus, magnesium, vitamin E, fiber and healthy monounsaturated fats, along with plant protein. They are a useful snack for vegetarians and vegans. A small handful (about 23 almonds or 28 to 30 grams) is a good daily portion.
Protein Content
(29g) of almonds gives you 6 grams of protein
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17. Chia Seeds
Chia seeds give you protein, healthy omega-3 fats, fiber, vitamins, minerals and antioxidants, and they have a low glycemic index. When soaked, they absorb liquid and turn into a gel, which helps digestion, regularity and fullness. Most people eat 1 to 2 tablespoons a day, so they add a few grams of protein rather than a lot. Read more about the health benefits of chia seeds.
Protein Content
(100g) of chia seeds gives you 17g of protein.
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18. Quinoa
Quinoa is a complete protein because it contains all nine essential amino acids. It is also rich in fiber, antioxidants, magnesium, phosphorus, B vitamins, vitamin E and folate. That makes it a good choice for vegans, vegetarians and anyone who wants more protein from grains. You can use it in place of rice in a pulao or khichdi.
Protein Content
One cup of Quinoa(185g) gives you 8g of protein
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19. Oats
Oats are not the highest in protein, but they give more than most grains. They are rich in beta-glucan, a soluble fiber that helps lower cholesterol, plus manganese, phosphorus, magnesium, thiamine (vitamin B1) and vitamin E. Cook them in milk or add a scoop of protein powder or Greek yogurt to make a high-protein breakfast. See more healthy breakfast foods.
Protein Content
(100g) of oats gives you 11g of protein
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Protein Supplements
20. Protein Powders
Protein powders are an easy source of protein when you have no time to cook. Whey protein is popular for muscle growth and recovery because it digests quickly and has all the essential amino acids. Plant powders (pea, soy, rice) work for vegans.
Powders are a supplement, not a must. Get most of your protein from food, and use 1 to 2 scoops a day only if you cannot reach your target otherwise. Mix it with milk or water. Choose a brand that is third-party tested. If you also take creatine, read can you take creatine and whey protein together.
Protein Content
(32g) of protein powder gives you 25 grams of protein. It depends on the brands
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Sample High-Protein Day (Indian Diet)
Here is a simple day that gives about 100 to 120 grams of protein for a vegetarian who eats eggs and dairy. Adjust portions to your needs.
- Breakfast: 2 to 3 egg omelette with vegetables and 1 roti, or moong dal chilla with curd (about 20 to 25 g)
- Mid-morning: a bowl of Greek yogurt or hung curd with fruit (about 10 g)
- Lunch: dal, rajma or chana with roti or rice, salad and a small bowl of curd (about 20 to 25 g)
- Evening snack: roasted chana or a handful of peanuts, or a protein shake (about 10 to 25 g)
- Dinner: paneer, tofu or soya chunk curry, or grilled chicken or fish, with vegetables and 1 to 2 rotis (about 25 to 35 g)
For a fully vegetarian list, see our guide to high vegetarian protein foods.
Tips to Eat More Protein
- Add a protein source to every meal, not just dinner.
- Keep easy snacks around: boiled eggs, roasted chana, curd, peanuts.
- Mix dal with grains, like rice and dal or roti and rajma.
- Swap some refined snacks for protein snacks to stay full longer.
- If you are trying to build muscle while losing fat, protein matters even more. See can you build muscle in a calorie deficit.
Frequently Asked Questions
What are the healthiest high protein foods?
Eggs, chicken breast, fish, Greek yogurt, paneer, lentils, chickpeas, soya chunks, tofu, milk and nuts are some of the healthiest high protein foods.
Which food has the most protein?
Per 100 grams, soya chunks (about 50 g), chicken breast (about 31 g), tuna (about 25 to 30 g) and paneer (about 18 to 20 g) are among the highest.
How much protein do I need per day?
Most adults need at least 0.8 grams of protein per kg of body weight. If you train or want to lose fat, 1.2 to 2 grams per kg is better. Try our protein calculator.
What are high protein foods for vegetarians?
Paneer, Greek yogurt, milk, dal, chickpeas, rajma, soya chunks, tofu, peanuts and pumpkin seeds. See our vegetarian protein foods list.
Do high protein foods help with weight loss?
Yes. Protein keeps you full longer, helps you keep muscle while dieting and uses more energy to digest than carbs or fat.
Is eating too much protein harmful?
For healthy people, eating up to about 2 grams per kg a day is generally safe. People with kidney disease should follow their doctor’s advice on protein.
The Bottom Line
Healthy high-protein foods include chicken, eggs, fish, Greek yogurt, paneer, milk, dal, chickpeas, soya chunks, tofu, nuts, seeds and quinoa. Besides protein and essential amino acids, they give you vitamins, minerals and healthy fats.
Mix animal and plant sources, spread your protein across the day, and aim for the right amount for your body and goals. Keep your own needs, preferences and any allergies or health conditions in mind when you plan your meals.
Sources
- International Society of Sports Nutrition position stand: protein and exercise (2017)
- NHS: The Eatwell Guide
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
