Protein rich foods are fuel sources for body and also help to maintain weight if chosen wisely.

If you choose right protein rich foods, then you have good energy and muscle power.

Do you know that 1 gram of protein contain how much energy? It has 4 kilo calories energy. An adult need average 2400 to 3000 kcal energy. Now, as you know how much energy your fuel contain, you may easily choose protein rich foods from the list below to satisfy your needs.

1. Egg

Egg is protein rich food and serves as a good fuel source. 1 cup (107 gm approx.) dried, stabilized white egg has approximately 90 gm protein. So, it gives approximately 387 kcal energy. It is handsome amount of protein. Therefore we place it on number 1 on our list. But it has one drawback also. It has 0.0 fiber value. So, you have to consume fiber separately.

2. Soybeans

Soybeans contain highest amount of protein among all vegetables. If you take 1 cup (185 gm approx.) of raw soybean mature seeds, it contain 68 gm  protein and it gives 830 kcal energy. Plus point with soybeans is that they contain 17 gm dietary fiber also. It has less protein compared to eggs. But because of good amount of dietary fibers, it is more preferable.

It gets digested easily. When you roast soybean, protein and energy levels goes only little bit down. If you want to make muscles without eating meat then soybean is very good for you.

3. Peas

Peas falls under balanced protein rich foods category because it has good fiber along with protein and energy. It’s 1 cup (200 gm approx. in raw form) contain 48 gm protein and 672 kcal energy. It also have 50 gm dietary fiber which is very good for digestion.

4. Hamburger

If you eat fast food, then you will be happy to know that your 1 hamburger (374 gm approx.) contain 52 gm protein. It is high amount of protein. It gives 942 kcal energy. And it also has 5.2 gm dietary fiber. So, overall it is a good protein rich food of fast food category.

5. Kidney Beans

All kind of beans are protein rich. But kidney beans are also rich in dietary fibers. 1 cup (184 gm approx.) of royal red raw kidney beans contains 46 gm of protein and gives 605 kcal energy. It has 45.8 gm dietary fiber. So, Kidney beans are good fuel source for your body.

6.  Chicken

If you eat non-veg then you can choose chicken as your protein rich food. Generally 1 cup (140 gm approx.) cooked, chopped and stewed chicken has 46.25 gm protein and gives 298 kcal energy. But the drawback is that it does not contain dietary fiber at all.

7.  Milk

Milk is animal product and a protein rich food. If you take 1 cup (approx. 120 gm) nonfat milk, then it has 43.94 gm protein and gives 434 kcal energy. But it doesn’t have dietary fiber.

8. Cheese

Cheese is a dairy product and we all use it frequently. Every 100 gm of grated cheese gives you 41.6 gm protein and 451 kcal. Dietary fiber value is 0.0 gm.

9. Peanuts

All types of peanuts are protein rich. If you eat 144 gm oil-roasted (salted or without salted) peanuts, then you will get 40.36 gm of protein and 863 kcal energy. Also, you will get 13.5 gm dietary fiber. Therefore peanuts are very good protein rich fuel sources for your body.

10. Barley Flour

Barley flour is very good veg source of protein. 148 gm barley flour has 15.5 gm protein and gives 511 kcal energy. It also have 14.9 gm dietary fiber which makes it a very good protein rich food. Barley also has good amount of potassium and magnesium. Barley flour keeps digestion in very good condition and also reduces fat.

How to select Protein Rich Foods for you need?

Protein is one of the fuel source for human body, but one thing should be considered especially. That is, human is vegetarian animal according to biology. Human has 22 feet long intestines, because of that fiber is essential for them along with protein and carbohydrates for better digestion.

Therefore, whenever you select your protein food, don’t ignore it’s dietary fiber value.

If you are non-vegetarian

You can understand from the above table that meat and dairy products have high protein values but they do not have dietary fiber at all. So, if you consume them more, then you must consume fiberous food along with them. If you are planning to make muscles and a strong body, and you are non-vegetarian, then you can go for these protein rich non-veg and animal products.

If you are vegetarian

Vegetables, grains and pulses have low protein values but have good dietary fiber and carbohydrates. All Beans are very high veg protein rich foods. If you are vegetarian, then it is best to consume variety of vegetables especially beans to complete the need of protein intake. You can also use dairy products along with them.

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Author: Sachin Goyal