Top 9 Best Protein Sources For Indians

Best Protein Sources: Protein is one of the major components for the human body to perform the daily functions. Even though if your goal is to build muscle (or) lose weight intake high protein foods are necessary, an average person needs 1 gram of protein per kilogram of your total body weight.

Example: Suppose you are weighting 50 kilograms, the amount of protein intake needed for your body is 50 grams.

High Protein Diet helps your body in:

  • Building and repairing the tissues
  • Building muscles
  • Hair repair
  • Strengthening bones
  • Control levels of hormones


Tofu is famously known as Soya Paneer as it is prepared from Soya beans with the highest protein sources. Tofu is a protein rich food for vegetarians as it is a vegan product. Moderation of consuming tofu is advisable because overeating may cause hormonal imbalance. Try to consume 100 grams per day not more than that.

One serving of 100 grams constitutes

  • Protein: 14 grams
  • Carbs: 12 grams
  • Fats: 8 grams


Fishes are one of the best sources of protein for muscle gain. There are many varieties of fishes available in the Indian market. You can add any type of fish to your high protein daily diet. But adding Whitefish to your diet is recommended as it is a lean source of protein. Fishes are not only high protein foods but also excellent sources of nutrients.

One serving of hundred grams constitutes

  • Protein: 25 grams
  • Carbs: 0 grams
  • Fats: 0 grams

Eggs are one of the highest protein foods on the planet which are extremely loaded with Protein, minerals, healthy fats, and vitamins.  Eggs are the best sources of proteins, but egg whites are pure forms of lean protein. Adding eggs to your diet may help you in achieving your fitness goals regardless of the fact that building muscles or losing weight.
Studies prove that the intake of eggs as breakfast helps to stop overeating and feel satisfied for the whole day. This can help to speed up the weight loss process. Eggs are the best sources of proteins for weight loss with low carbs and good fats.

Serving of one Egg White constitutes

  • Protein: 4 grams
  • Carbs: 0 grams
  • Fats: 0 grams


Paneer is the best source of protein for vegetarians. Paneer is a low carb dairy product with the highest protein sources. As it is a protein rich dairy product, as a result, it helps you in building muscles and losing weight. It is suggested to have homemade paneer because paneer which is available in the market consists of high levels of fat which may show a negative impact on your body.

One serving of 100 grams constitutes

  • Protein: 18 grams
  • Carbs: 1  gram
  • Fats: 20 grams


Peanuts are the affordable best protein sources available in the market for vegetarians. Peanuts are not only extremely high protein foods but as well as loaded with high calories. Moderation of consumption of peanuts as required is the key to achieve your dream physique.

One serving of 30 grams constitutes

  • Protein: 7 grams
  • Carbs: 4 grams
  • Fats: 14 grams


Almonds are rich supplements of Vitamin E, healthy fats, minerals, and anti-oxidants. Almonds help in cutting down the bad fat, controlling sugar levels, and best sources of protein for weight loss. Almonds are high protein foods from tree nuts with low carbs.

100 gram constitutes

  • Protein: 6 grams
  • Crabs: 5 grams
  • Fats: 15 grams


Milk is the most economical product with high values of highest protein sources, calcium, phosphorous which plays a vital role in the strengthening bone. Milk, available in the market with different levels of fat content which should be avoided so it is advisable to consume low-fat milk.

Irrespective of that the fact your goal is muscle building or fat loss you can still add milk to your protein diet plan.

One serving of 500 ml constitutes

  • Protein: 18 grams
  • Fats: 8 grams
  • Carbs: 24 grams


Curd is the best sources of protein, calcium with low carbs, and sodium content. Curd helps to assimilate more nutrients to your body and avoids nutrient deficiencies. Adding curd to a post-workout meal may help to repair the damage done to the body. Include curd to your protein rich diet as the best protein food at night.

One serving of 100 grams constitutes

  • Protein: 12 grams
  • Carbs: 4 grams
  • Fats: 4 grams

Chicken Breast

Chicken breast is the best source of lean protein. If you are a non-vegetarian, definitely add it to your high protein diet plan in order to achieve your fitness goal sooner. Please restrict yourself from consuming chicken wings and legs as they are high in fat content.

One serving of 100 grams constitutes

  • Protein: 24 grams
  • Carbs: 0 grams
  • Fats: 0 grams


Include these best sources of protein to your high protein diet plan that may help the body to produce the required amount of Hormones and Build Muscles. Consumption of the necessary quantity of high protein foods is needed to notice the desired results.

Also, check out our blog for Top 6 Health Benefits of Eggs

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