Protein is often referred to as large, complex molecules that play many critical roles in the body essential for the structure, function, and regulation of cells, tissues, and organs in living organisms. Here are some products high in protein which will help your daily protein intake. Daily protein intake for the average person can vary depending on factors such as age, sex, activity level, and overall health. A general guideline for protein intake is to aim for around 0.8 grams of protein per kilogram of body weight.
Product high in protein(Milk-based) :
1. Yogurt – The protein content in yogurt can vary depending on whether it’s regular or Greek yogurt and whether it’s flavored or plain. On average, a 6-ounce (170-gram) container of plain regular yogurt contains around 8-10 grams of protein. Greek yogurt typically has a higher protein content, with about 15-20 grams of protein in the same serving size.
2. Cottage Cheese – Cottage cheese is a high-protein dairy product. A half-cup (120 grams) of low-fat cottage cheese provides approximately 12-15 grams of protein.
3. Cheese: – Cheese Is also a good source of protein, but the protein content varies widely depending on the type of cheese. Hard cheeses like cheddar, Swiss, or Parmesan generally contain around 7-8 grams of protein per ounce (28 grams), while softer cheeses like brie or camembert have slightly less protein. Cottage cheese and ricotta cheese are even higher in protein.
4. Paneer – A popular cheese used in many South Asian and Indian dishes, is a good source of protein, especially for those who follow vegetarian or lacto-vegetarian diets. The protein content in paneer can vary slightly depending on factors such as the milk used and the production process. However, on average, paneer typically contains around 15-18 grams of protein per 100 grams.
Product high in protein(Plant-based):
Tofu
Known as bean curd, is a popular plant-based protein source, particularly in vegetarian and vegan diets.
1. Firm Tofu: Firm tofu typically contains about 10-12 grams of protein per 3.5 ounces (100 grams).
2. Extra-Firm Tofu: Extra-firm tofu has a slightly higher protein content, often around 12-15 grams of protein per 3.5 ounces (100 grams).
Tofu is an excellent source of plant-based protein and is often used as a meat substitute in various dishes.
Dry fruits and seeds
1. Pistachios: With 6 grams of protein per 1/4 cup (30 grams), pistachios contain as much protein as an egg per serving, plus a high amount of essential amino acids.
2. Almonds: Almonds provide 7 grams of protein per 1/4 cup (35-gram) serving. They’re also packed with antioxidant compounds that can help protect your cells from damage.
3. Cashews: Cashews contain 5 grams of protein per 1/4 cup (32-gram) serving. Along with protein, cashews contain essential micronutrients like copper.
4. Walnuts: Walnuts contain 4.5 grams of protein per 1/4 cup (29 grams). Adding walnuts to your diet is a good way to boost your intake of protein and heart-healthy omega-3 fatty acids.
5. Hazelnuts: Hazelnuts contain 5 grams of protein per 1/4 cup (34-gram) serving. In addition to boosting protein intake, consuming more hazelnuts may help improve heart health and lower the risk of heart disease.
Peanut
Peanuts is a product high in protein. On average, dry-roasted peanuts contain around 25-30 grams of protein per 100 grams, making them a substantial source of high-protein products. The protein content can vary slightly depending on how they are prepared and seasoned.
Peanuts are not only rich in protein but also provide various other nutrients, including, healthy fats, vitamins, fiber, and minerals.
Soyabean
Soybeans is a product high in protein and are one of the richest sources of high-protein products . On average, cooked soybeans contain around 16-20 grams of protein per 100 grams. Soy protein is considered a complete protein, meaning it provides all the essential amino acids your body needs.
