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protein rich food in india

Protein Rich Food In India For Muscle Building, Fat Loss:Top 10

Are you an Indian and looking for protein-rich food in India? then you have landed to the right this article, I m going to share with you the top 10 protein rich food in India.

Protein is one of the very essential macronutrients required by our body to stay alive and healthy.

A study has shown that an average adult male requires almost 56 grams of protein every day whereas an average adult female requires almost 46 grams of protein every day.

Whether your goal is just to stay healthy and fit or you want to build muscle you require protein to hit any of these goals.

A Quick Navigation To Protein Rich Foods

  1. Benefits of Protein Rich Foods.
  2. Protein Rich Food For Vegetarians
  3. Protein Rich Foods For Non-Vegetarians.

Benefits of Protein rich foods.

There is an N number of benefits that protein-rich foods serve to you.

  • Protein rich foods plays a primary role in building and maintaining your muscles.
  • Keeps your hairs healthy.
  • Keep your skin healthy and glowing.
  • Maintain bone density
  • Helps in proper functioning of nervous system.
  • Helps to reduce body fat.

Protein rich food for vegetarians

  • Green pea

protein rich food in india

100 gms of green pea contain almost 5 to 6 gms of protein, 14 gm of carbohydrate and almost 5 gms of dietary is very low in fat and an excellent source of vegetarian protein. it is also a good source of Vitamin A, C and B-6.

  • Lentils

protein rich food in india

Lentils are one of the excellent protein-rich foods available in India. 100 gm of lentils contain almost 20 gms of protein, 60 gm of carbohydrate. lentils are very low in fat.  100 gm of lentils provides you almost 30% of daily fiber required by your body and with all these fantastic benefits lentils are one of the healthiest foods available on this planet. Whether you want to build muscle, lose weight, or just want to stay healthy, you can eat lentils in almost all type of fitness goals.

  • Tofu

protein rich food in india

Being an excellent vegetarian protein food, 1 cup of raw tofu fulfill almost half of your daily protein requirement. Tofu is made of soya milk that way it is cholesterol free. tofu is also a great source of iron and calcium, it contains almost 227 milligrams of calcium and 182 milligrams of iron.

  •  Kidney Beans

protein rich food in india
Being a popular, favorite and tasty food among all the Indian family, kidney beans are also a super healthy food. if we talk about the nutritional value of kidney beans, it contains almost 15 to 16 gm of protein,  40 gm of carbohydrate per 100 gm. kidney beans are very low in fat. having all these benefits kidney beans are one of the superfoods available on this planet.

  • Peanuts

protein rich food in india

One handful of peanuts (39 peanuts) contain almost 6 to 8 gm of protein and 4 gm of carbohydrates. It is good to add one handful of peanut in your daily diet routine.

  • Skimmed milk

    protein rich food in india

Last but not least, milk is a complete food in itself. it contains 8 gm of protein, 10 gm of carbohydrate per glass. milk is also a rich source of vitamins minerals and calcium. many people think that milk increases their weight, but a research has shown that consuming 2 to 3 glass of milk a day reduce overall body fat %.

So whether your goal is to reduce weight or you want to gain some serious muscle mass or you just want to stay healthy and toned, add 2 to 3 glass of milk to your daily diet.

Also, Read

  1.  Vegetables high in protein.
  2. Gym workout plan for beginners
  3. calisthenics for beginners workout plan

Protein-rich food for non-vegetarians.

  • Eggs   

   protein rich food in india

Eggs are one of the readily available protein-rich food,s in India. a whole egg contains almost 5 to 6 gms of protein. but I will not recommend you to eat more than two whole eggs, you can consume up to 8 egg white and 2 whole eggs depending upon your goals.

  • Chicken Breast

protein rich food in india

Chicken breast is also readily available in India. it is a lean source of protein. 100 gm of chicken breast contains more than 25 gm of protein. it does not contain carbohydrates and fat.

chicken breast is an excellent low-calorie protein food. it will help you to trigger almost all type of your fitness goals.

  • Fish

protein rich food in india

fish is one of the healthiest protein-rich food among all the food found in India. it has N numbers of health benefits such as consumption of fish cures heart-related diseases, Diabetes, asthma.

Additionally, it is also useful for improving eyesight. if we talk about nutrients and vitamins, fish contain a very high amount of protein, essential fatty acids, omega 3 which are very beneficial for your health.

  • Red Meat

    protein rich food in india

Red Meat contains almost 20 to 24 gm of protein. having the high amount of protein in it Red Meat is a superfood for muscle building, fat loss, and any other fitness goal.


Thee are much other ‘protein-rich food in India’. such as spinach, almonds, walnuts and many can also add these foods to your daily diet routine.

In this article, I have mentioned top quality protein rich foods in India. add these foods slowly to your daily diet and I’m damn sure you will get results.

whatever your goal is, whether it is to build muscle, whether it is to lose weight, whether it is to just stay fit and lean this food will help you to achieve your goals.







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