Top 40 best food source of high protein

Table of Contents

Top 20 best protein sources in India per 100g

Here is a list of the top 20 best protein sources in India per 100g:

Food type	Protein content (g) per 100g
Meat protein
Meat	Chicken breast (grilled without skin) Beef steak (lean grilled) Lamb chop (lean grilled) Pork chop (lean grilled)	32.0 31.0 29.2 31.6
Fish	Tuna (canned in brine) Mackerel (grilled) Salmon (grilled) Cod (grilled)	23.5 20.8 24.2 20.8
Seafood	Prawns Mussels Crabsticks	22.6 16.7 10.0
Eggs	Chicken eggs	12.5
Dairy	Whole milk Semi-skimmed milk Skimmed milk Cheddar cheese Half-fat cheddar Cottage cheese Whole milk yogurt Low fat yogurt (plain)	3.3 3.4 3.4 25.4 32.7 12.6 5.7 4.8
Plant protein
Pulses	Red lentils Chickpeas	7.6 8.4
Beans	Kidney beans Baked beans Tofu (soya bean steamed)	6.9 5.2 8.1
Grains	Wheat flour (brown) Bread (brown) Bread (white) Rice (easy cook boiled) Oatmeal Pasta (fresh cooked)	12.6 7.9 7.9 2.6 11.2 6.6
Nuts	Almonds Walnuts Hazelnuts	21.1 14.7 14.1