High Protein Food Other Than Protein Powder

High Protein Foods Other Than Protein Powder

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Proteins are an essential part of our human body, which help our body muscle to regenerate and to repair tissue. We generally think of either protein shake or chicken when we hear about the high protein food. However, this is just a tip to iceberg. Once you get to know that there are a variety of foods which can even give you more protein than a protein shake and chicken, you will be shocked.

Protein usually helps with belly fats loss and muscle repair. Being an important substance in our diet. The Reference Daily Intake (RDI) for protein should be 46 grams for women and 56 grams for men. These are the bare minimum, and if you are working out you should consume protein double your body weight,i.e if your weight is 90Kg you should consume 180grm of protein each day.

Here is the list of food with high protein content:


They are the most common and high protein food source. Eggs are considered an important aspect in one’s diet if they are trying to lose their weight. Because they consist of all the essential vitamins, mineral, and healthy fats.

Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.


If you don’t know Protein shake is extracted from milk. In addition to that, milk nearly contains every substance we need to have a healthy diet. It contains protein, calcium, phosphorus, and riboflavin (vitamin B2).

For all those who are lactose intolerant, they can try soy milk or almond milk.

Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories (10Trusted Source). One cup of soy milk contains 6.3 grams of protein and 105 calories.

See More: Best Protein Powder For Muscle Building And Fat Loss


Almonds are one of the best dry fruit to consume, to have a fibre rich diet. It contains around 15% protein in it but has an abundance of vitamin E, manganese, and magnesium. You can use almonds as a secondary source of protein.

Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams).


The go food for most of the people, who are trying to have a healthy diet. Moreover, they are a source of complex carbohydrates which provide energy for the whole day. Usually, people add various fruits and dry fruits to enhance their tastes. it also has various healthy fibres, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.

Protein content: 15grm of protein per 100grm. One cup of oats has 307 calories.

Cottage Cheese

It is also known as panner in some south Asian countries and act as a major source of protein for vegetarian’s. It has all the nutrients of milk as it is derived from milk but is usually in less in fat and calories. Milk also has calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.

Protein content: 69% of calories. One cup (226 grams) of low-fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.

Greek yogurt

A Plain Greek yogurt, which has a very thick texture. Try to get sugar-free greek yogurt as it has fewer calories in them. Greek yougurt can we consumed directly or as a secondary protein source with salad or other ingredients.

Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories


Tuna is one of the most commonly available sources of protein available. it has a minimal amount of fats and calories and is widely used for fat loss. Moreover, it has essential Omega-3 fats. You can use it as a secondary or primary source of protein in our diet. However, be careful while adding extra dressing such as mayonnaise, as it can add unnecessary calories to the diet.

Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories


One cup of raw broccoli has almost 2.6 g of protein and contains a variety of nutrients such as folate and potassium. This powerhouse veggie also has vitamin C, vitamin K, fiber, and potassium.

Protein content: 33% of calories. One cup (96 grams) of chopped broccoli has 3 grams of protein and only 31 calories

Chicken Breast

The most common and well-known source of protein available all around the world. A lean chicken breast is one of the high protein food, which has been proven for years by the top nutritionist. Moreover, Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.

Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories

Brussel Sprouts

Brussel sprouts are an alternative of broccoli, which rich in protein, fibre, and vitamins.

Protein content: 28% of calories. One-half cup (78 grams) contains 2 grams of protein and 28 calories

Pumpkin Seeds

Pumpkin Seeds give provide a good amount of protein with minerals, such as magnesium and selenium.


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