What is protein
High protein is considered the building block of life and is found in every cell of the body.
Protein is made up of amino acids that are attached to one another in long chains. There are 20 different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein.
Importance of Protein
Protein strengthens the muscles and immune system and 18-20% of our body weight is due to protein. Not only this, protein also keeps the heart and lung tissue healthy. Protein is essential for the proper functioning of the body. Removes toxins from the body.
Protein is essential for the proper functioning of the body. Removes toxins from the body. The role of protein is also very important in maintaining the pH level of the body, maintaining mood and reducing stress.
Basis of food selection in the list
- Carbs to protein ratio
- Glycemic load
For this list, I have tried to include food with a carb: protein ratio of a maximum of 2.5/1
Eg:~ beans have a carb: protein ratio of 3:1 and grains go as high as 10:1 ( quinoa has 5:1 and I know it’s a seed )
1. High Protein Superfood Spinach
100g ( 3.5 cups raw, 1/2 cup cooked )
- Calories 23
- carbs 3.8g
- protein 3g
- fat 0.3g
- fibre 2.4g
Spinach is an extremely nutrient-rich vegetable. It contains a high amount of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.
More information about spinach
2. Chia seeds & Flax seeds
( 1 tbsp )
- Calories 45 Calories 50
- carbs 4g Carbs 2.6g
- Fibre 3.6g fibre 2.5g
- protein 1.4g protein 2g
- Fat 2.6g fat 3.8g
If you are looking for most omega-3s, pick flax seeds. If you are looking for the highest amount of fibre and bone-strengthening minerals, opt for chia seed.
3. Mushrooms
( 100g )
- Calories 22
- Carbs 3.3g
- Fibre 1g
- Protein 3.1g
- Fat 0.3g
Mushrooms provide many important nutrients, including vitamin B, selenium, potassium, copper, and ( particularly when exposed to the sun ) vitamin D
4. Bathua/ Chenopodium album
( 100g / 1/2 cup cooked )
- Calories 40
- Carbs 7g
- Fibre 4.2g
- Protein 4.2g
- Fat 0.8g
High in vitamin A, calcium, phosphorus, and potassium
5. Almonds & Peanuts
( 10 almonds ) ( approx 30 peanuts )
- Calories 70 120
- Carbs 3g 4.8g
- Protein 3g 5.5g
- Fat 6g 8.5g
Apart from healthy fat and protein, these nuts pack a number of vitamins and minerals, including magnesium and vitamin E.
More information Almond & Peanuts
6. Cluster Beans & Peas
( guar/ guvar ki fali )( 100g )
- Calories 48 70
- Carbs 8g 12g
- Protien 4g 5g
- Fibre 3g 5g
- Fat 0.1g 0.4g
About 80% of world’s production of guar beans occurs in India and Pakistan. Cluster beans & peas in highly nutritious.
7. Lentils/ pulses
( 100g boiled )
- Calories 110
- Carbs 19.5g
- Protein 9.1g
- Fibre 8g
- Fat 0.3g
Lentils are low in calories, rich iron and folate and an excellent source of protein. They pack health-promoting polyphenols.
8. High-protein superfood Dairy products
Milk (250ml ) Paneer ( 100g ) Curd ( 1 cup )
- Caleries 144 256 70
- Carbs 10g 1.2g 5.3g
- Protein 8g 18g 4g
- Fat 8g 20g 3.6g
More information Dairy products Milk & Curd
9. Edamame & Soya beans
( cooked 100g )
- Caleries 122 173
- Carbs 10g 9g
- Protein 11g 16g
- Fibre 5g 6g
- Fat 4g 9g
Edamame is a preparation of immature soybeans
More information on soya beans
10. Tofu & Soya milk
( 100g ) ( 1 cup )
- Caleries 76 75
- Carbs 1.9g 3g
- Protein 8g 7g
- Fat 4g 4g
An important source of protein, especially for vegans and vegetarians. It also contains isoflavone such as phytoestrogens.
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