10 Best Source of Protein

As you know, protein is an essential nutrient for the development of Human body. It is responsible for the growth of the human body and overall body development. Protein is also responsible for repairing damaged muscles, tissues and other important functions. Hairs and nails need proteins for their growth and maintenance. In this blog, we will discuss 10 best source of Protein i.e. 5 best sources of protein for Vegetarian and 5 best sources of protein Non Vegetarian. There are two types of protein sources. One those have all 9 essential amino acids i.e. complete protein and second those have less than 9 essential amino acids i.e. incomplete protein. We will also discuss the combination of two foods to make complete protein. Daily requirement of protein is approx. from 0.8g 1.0g per body weight for ideal individuals. Those who are more active need approx. 2.0g per body weight of protein.

 

Given below are the 10 Best Source of Proteins: 5 Veg Source and 5 Non Veg Source

5 Best Source of Proteins for Vegetarian peoples

1. Soya Chunks:- 

Soya Chunks is one of the best source of protein. It is a complete source of protein for vegetarian peoples. It is very cheap and easily available. It can be consumed with the combination of other foods. Many recipes can be made from Soya Chunks. One can consume about 25g to 30g of Chunks daily. Soya chunks have a good taste and are easy to digest. 100g uncooked soya chunks have 52 grams of protein.

1. Tofu:-

This is like paneer and made from soya milk. It is also complete protein i.e. it has all 9 essential amino acids.  It is available everywhere and at a cheap price. It can be consumed by cooking in different recipes. 100g tofu has 8g of complete protein 

3. Quinoa:-

Quinoa is known as a superfood. It has all 9 essential amino acids. It can be consumed as quinoa flour or as sprouts. It also contains Carbohydrates, Sodium, Calcium, Fiber and iron. 100g uncooked quinoa has 14g of Protein.

1. Legumes / Pulses:-  

These are the best sources of protein, but if you consider a single pulse, it does not have all 9 amino acids. To make complete protein it should be combined with other foods. We discuss later different combinations to make complete protein. Besides the protein, pulses also have Vitamins, Minerals, Phosphorus, and Carbohydrate. Best method to consume pulses is to soak them 4 to 6 hours before cooking. 14g to 24g protein is found in 100g of different types of pulses.

1. Seeds and Nuts:- 

Seeds and Nuts are also rich sources of Protein. They are best source of protein. They can be consumed daily in a small quantity after overnight soaking in the water. Besides protein they are also a good source of Healthy Fats, Vitamins and Minerals. You can consume approx. 28g of nuts and seeds. They are not complete proteins if consumed separately. 14g to 30g protein found in nuts and seeds.

Combination to make complete Protein

You should cook mixed pulses and consumed with rice to make complete protein. If you do not want to have mixed pulses you can consume one pulse in one day and another pulse on another day throughout the week and repeat next week. Bread of Wheat Flour can be consumed with pulses.

Seeds or nuts can not give complete protein if consumed separately. Mix all seeds or all the nuts for complete proteins.

5 Best Source of Protein for Non Vegetarian Peoples

1.   Chicken Breast:

Chicken Breast is one of the best source of protein . This is lean and complete protein food. It is available easily. It can be consumed as cooked or roasted or grilled. It can be combined with rice and whole wheat bread. This is the favourite food for gym going people. It has a very good taste. It has 31g of high quality protein in 100g of Chicken breast.

2.   Eggs:-

Egg has all 9 essential amino acids. In the yellow part it has  vitamins, minerals, iron and fat also. It also has Cholesterol, so it is advisable not to consume more than 2 to 3 yolks in a day. It is easily available and at a cheap price. It has a good taste and is easy to cook and digest. 6g of protein found in a whole egg.

3.   Fish:-

As animal protein is complete protein. Fish also has all 9 essential amino acids. It is easily available. You can combine fish curry with rice and bread. Besides protein, fish also has Omega-3 fatty acid. Fish is very beneficial for the human brain. Fish has approx 20g of protein. it may vary depending upon different types of fish. It can be consumed regularly.

4.   Shrimp:-

Shrimp is a source of pure protein. It is low in calories, carbs, and fat. 100 g of shrimp has 24g of protein. Shrimp is one of the best food options for those who are non vegetarian. Shrimp is tasty and easy to cook.

5.   Milk:-

As it comes from animals, some people treat milk as non veg protein. But some people consider milk as a vegetarian food. It is known as complete food because milk has all the macro and micro nutrients required for development of the human body. It can be consumed directly or derivatives of milk like curd, paneer etc. Whey protein is also a derivative of milk. If you want to cut fat from milk use skimmed milk. In 250g of milk, there is approx. 8g of protein.

Conclusion:-

Protein is a very important nutrient for growth of the human body and other body function. You can choose from above 10 best source of protein as per your requirement and goals.

 

Frequently Asked Questions

Q.1 How to eat protein?

Ans. There is a capacity of Human body to absorb Protein at a time. It means, Human body can absorb approx. 24g of protein at a time. If we eat 100g of protein in a single meal. Body will absorb 24g of protein and balanced protein does not add any benefit to the body. It will deposit as fat or will go waste into the toilet.

1. 2 What is the highest quality protein source?

Ans. Let’s first understand what quality protein is. Protein having all 9 essential amino acids is a quality protein. Protein having all 9 amino acids with no fats and carbs is the best quality protein. You can choose from above article i.e. Soya chunks, chicken breast, egg white, Fist and whey protein etc.

Q.3 How to eat 200g of protein in a day?

Ans. Human body can absorb approximately 24g of protein in 2 to 3 hours. If you are doing a high intensity workout. You can divide 200g protein in 8 meals with a minimum 2 to 3 hours of interval. As per study, the human body can absorb 10g highly digestive protein (whey Protein) in an hour.

Q.4 What are the 10 best source of protein?

Ans. As mentioned above the 10 best source of protein are Soya chunks, Tofu, Quinoa, Pulses, Nuts and Seed, Chicken breast, Eggs, Fish, Shrimp and Milk and its derivatives, and Whey Protein.