When we think of high-protein foodschicken tops the list. But did you know that there are other foods that have more protein per 100 grams than chicken? Chicken breast contains about 31 grams of protein per 100 grams, but there are other options, both plant-based and animal-based, that go beyond this protein benchmark.
The current Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is 0.8 g per kilogram body weight (BW) per day. Here are 6 foods that are rich in protein.
Pumpkin seeds
These small seeds are surprisingly rich in protein, which offers 37 grams per 100 grams. Pumpkin seeds are also loaded with magnesium, zinc, and healthy fats. You can enjoy them as a snack, sprinkle them on your salads, or blend them into smoothies.
chana dal
Chana dal
Chana dal is another Indian favourite that boasts 38 grams of protein per 100 grams (uncooked). It’s a key ingredient in dishes like dal fry or used in snacks like chana dal namkeen. Apart from protein, it is loaded with fibre, making it great for digestion and heart health.
Paneer
Paneer is full of protein. With 40 grams of protein per 100 grams, this versatile dairy product can be used in curries, grilled as tikkas, or even crumbled over salads. Paneer is also a great source of calcium, making it a fantastic choice for bone health.
Rajma
Rajma is a beloved part of Indian cuisine, especially in dishes like rajma chawal. With 35 grams of protein per 100 grams (raw), kidney beans are a great vegetarian alternative to chicken. They’re also rich in fibre, keeping you full for longer.
Soybeans
Soybeans, whether roasted or boiled are a fantastic source of plant-based protein. With 36 grams of protein per 100 grams, soybeans are also packed with all nine essential amino acids, making them a complete protein. They are versatile and can be included in a variety of dishes.
Parmesan cheese
Parmesan cheese isn’t just a flavourful topping for your pasta; it’s also a protein powerhouse. With 35 grams of protein per 100 grams, this cheese surpasses chicken in protein content. It’s also rich in calcium, making it great for your bones, but watch out for its high sodium content.
