10 Sources of Good Quality Proteins

10 Sources of Good Quality Proteins

10 Sources of Good Quality Proteins

Protein is a vital nutrient required for building, maintaining, and repairing tissues, cells, and organs throughout the body. Protein is in many of the foods that we eat every day, but when it comes to making the best protein choices to keep your body and mind healthy, quality is just as important as quantity. When you eat protein in food, it is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy. Eating the right amount of high-quality protein keeps your immune system functioning properly, maintains heart health and your respiratory system, and speeds recovery after exercise. You need at least 0.8-1.2g protein per kg of body-weight per day to maintain and build muscle. If you weigh 70kg that means you requires 56-84g protein per day.One gram protein contains 4 calories. If Looking for the best source of high-protein foods? The choices are easy— poultry, fish and soy are among your best .Easiest way to get this amount is to eat whole protein with each meal. This post will help you the 10 sources of Good Quality protein to build muscle.

Check out our top 10 items that are easily available at our homes:



Eggs are one of the most nutritionally packed foods.Its loaded with high quality of protein. One egg provide 6g of protein .Whole eggs are high in protein, but egg whites are almost pure protein. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Eggs are regarded a ‘complete’ source of protein as they contain all eight essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet.

One large Egg (50g appromax) contains:-

Protein in 100g



chicken breast

Chicken breast is one of the most protein-rich foods Chicken consists of high-quality protein (that is, protein that contains the eight essential amino acids) and a relatively low amount of fat. Chicken is also a good source of niacin (vitamin B3), which aids in metabolism; vitamin B6, important to immune system and blood sugar level maintenance; biotin (vitamin B7), which helps cell growth; and vitamin B12, which is involved in nerve cell and red blood cell maintenance. Chicken also contains iron (oxygen transport and cell growth) and zinc (immune system functioning and DNA synthesis).

Protein in 100g



Milk contains 3.3% total protein. Milk proteins contain all 9 essential amino acids required by humans. Milk contains two types of protein: whey (20%) and casein (80%).

Protein in 100g



Cottage Cheese

Paneer is a type of cheese that tends to be very low in fat and calories.

It is loaded with calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2) and various other nutrients. This curd-riddled cheese product is laced with casein protein—a slow-digesting protein that supplies your growing muscles with a steady supply of vital amino acids

Protein in 100g




Curd is Frosty and creamy like ice cream, but with the benefit of containing about twice as much high-quality protein. Curd contains bacteria called acidophillus. These living bacteria have many benefits, including the health of the digestive tract. Try mixing some frozen blueberries into your Curd for a high protein snack.

Protein in 100g



pomfret fish

Fish is loaded with various important nutrients, and tends to be very high in heart-healthy omega-3 fatty acids. Fish is an awesome source of quality protein. A 3-ounce serving of six types of fish — Mackerel(Bangda),Pomfret(Pamplet),Kingfish(Surmai),Rawas,Bombay Duck(Bombil),Prawns(Kolambi)thas 90 to 130 calories and 19 to 26 grams of protein. On average, that means you’ll get 22 grams of protein. Fish are good sources of magnesium and vitamins B-6 and B-12. All three of these nutrients add to its heart-healthy benefits. Magnesium relaxes muscles in the heart and blood vessels, which means it regulates your heartbeat and lowers blood pressure.

Protein in 100g




Beans are the vegetarian’s choice for protein. They are packed with fiber and protein, and they are low glycemic – which will keep insulin levels under control so that fat can be mobilized and burned. Beans contain of fiber and water content, two ingredients that make you feel fuller, faster. Adding beans to your diet helps cut calories without feeling deprived.  Beans are digested slowly because of fiber content in it,, keeping you satisfied longer. Plus, beans are low in sugar, which prevents insulin in the bloodstream from spiking and causing hunger. When you substitute beans in your diet, you get the added bonus of a decrease in fat.

Protein in 100g



Pumpkin seeds

Pumpkins contain edible seeds called pumpkin seeds. It is also called as  Pepitas They are incredibly high in many nutrients, including iron, magnesium and zinc. Raw pumpkin seeds provide a rich source of fiber, a type of carbohydrate that prevents constipation and benefits digestive health. The seeds also boost your intake of protein — each ounce of seeds provides almost 9 grams of the nutrient. You also increase your mineral intake when you eat pepitas. The seeds contain iron, a mineral important to red blood cell function, as well as potassium, phosphorus, zinc and magnesium. Because fiber, protein and minerals are not destroyed by roasting, these nutrients are found in roughly equal amounts in both raw and roasted pumpkin seeds.

Protein in 100g




Lentils are a type of legume. They are high in fiber, magnesium, potassium, iron, copper, manganese and various other nutrients. Lentils are among the world’s best sources of plant-based protein, and are an excellent food for vegetarians. They are high in protein, low in fat and are a good source of fiber, which can reduce the risk of heart disease. One cup of lentils provides about 18 grams of dietary protein.

Protein in 100g




The wheat grain is made up of three components—endosperm, bran, and germ. Wheat  germ is higher in protein. The Wheat germ has high levels of natural vitamin E.. It is also an important antioxidant. wheat germ provides huge levels of potassium and iron to people’s diets, as well as very good levels of zinc, calcium, potassium, phosphorus, and selenium. Wheat Germ is a bountiful source of energy, fiber, protein, and complex carbohydrates.

Protein in 100g

canDo Directory

Leave a Reply

Your email address will not be published. Required fields are marked *