The nutrients present in fruits are essential for maintaining a healthy skin and

hair. You can consume a fruit in its raw form or can create a variety of preparations
like fruit salads, concoction of juices, smoothies, milkshakes, and so on. Apart from
having high levels of protein, fruits are also low in fats and high in fiber, which will
keep you full for a longer period and prevent bloating.
Supplement proteins are available in the form of protein powder, protein shakes,
protein bars, and so on. These supplements are taken by bodybuilders to build the
body mass by burning body fats during exercises.

1. Meat
Meat contains a significant amount of proteins. White or poultry meats are healthier than
red meats because of their high content of lean proteins. Chicken is one of the most
nutritious and versatile meats. Four ounces of chicken contains 32 grams of protein,
with very low fat and cholesterol. Chicken is best nutritionally when boiled, roasted and
baked.

Dark meat, though good in proteins, contains a high amount of fats and can also raise
the cholesterol levels. 58 grams of chicken breasts contains 17 grams of protein and 37
grams of chicken thigh contains 9 grams of protein. For a high amount of protein,
choose lean meats or opt for poultry or fish. Try and avoid frying meats like bacon, hot
dog or deep fried chicken as frying removes the protein content. Meat from organs like
the liver or kidney contains too much sodium and fats which outweigh the benefit of the
high protein foods.

2. Beans/Legumes
Beans and legumes are one of the best options when it comes to protein-rich foods and
are considered the best protein sources for vegetarians. Legumes like peas, lentils and
beans like pinto, garbanzo, white, kidney and soybeans, are all packed with protein.
Beans are also loaded with dietary fiber and eight essential amino acids. Beans contain
an approximate 9 mg of protein per gram, and some varieties also contain 12g per 100
grams.

Black beans contain 7.5 grams of protein and are extremely low in fat with just 1 gram
of fat. Soybean is a nice addition to lunch and salads and contains more than 11 grams
of protein. Chickpeas contain 16 grams of protein per 100 grams. They are one of the
best foods high in protein for vegetarians. Kidney beans provide 7.5 grams of protein
per 100 grams. Like other beans, baked beans are high in proteins and offer 6 grams of
protein per 100 grams.

3. Nuts
Nuts like cashews, almonds, and peanuts are high protein food. The highest amount of
proteins is available in Brazil nuts. One ounce of Brazil nut is sufficient to fulfill the
protein requirement for the day. Brazil nuts are rich in amino acids and omega-3 fatty
acids that help in muscle development and prevent skin dryness. Almonds are nuts with
a number of health benefits, including a high level of protein. cup of almonds contains
8 grams of protein.

Almonds have low fat content and are a great source of protein-rich food for
vegetarians. Peanuts are a high source of protein as well with 8 grams of protein.
Peanut butter is also a good source of proteins and provides us with 8 grams of protein
per 30 grams. The only downside with protein is that it is high in fats, so add to your diet
in moderation.

4. Dairy Products
Dairy products such as milk, yogurt, cream, and cheese are important sources of
protein. They also provide the body with essential minerals and vitamins. The calcium
present in milk keeps the teeth and bones in a healthy condition and helps prevent
osteoporosis and arthritis. Skimmed milk and low-fat dairy products are an even
healthier option, especially for people who want to lose weight.

A half cup of low-fat cottage cheese or paneer contains 90 calories with 16 grams of
protein. Low-fat Swiss cheese contains 8 grams of proteins, parmesan cheese provides
us with 10 grams protein and Romano cheese contains 9 grams protein per 100 grams.

5. Seafood
Seafood is a very good source of protein and is low in fats. A three ounce serving of
salmon contains 20 grams of protein and 5 grams of fat. Salmon is also packed with
omega 3 and 6 essential fatty acids which are needed for healthy living. Tuna provides
24 grams of protein per 100 grams, and cod fish provides 20 grams of protein per 100
grams.

6. Guavas
Guavas are packed with 3 grams of proteins. Apart from protein, they also contain
calcium and a high amount of Vitamin C.

7. Avocados
Avocados are one of the most nutritious foods and contain a high amount of protein.
This fruit provides 5 grams of protein per 8 ounces. This is a great protein food for
vegetarians.

8. Asparagus
This lanky green vegetable is very versatile and can be boiled, grilled, steamed and
fried. Asparagus is a nutritionally dense vegetable. A half cup of cooked asparagus
contains 2 grams of proteins. So, add this super veggie to your diet as early as possible.

9. Cauliflower
Cauliflower contains a good 3gms of proteins per serving. Cauliflower is also a good
source of Vitamin K and provides us with an anti-inflammatory benefit that serves a
number of bodily functions. Cauliflower is rich in fiber and is beneficial for the digestive
tract. Cauliflower can be made as a tasty curry or soup and can be eaten as a mashed
or steamed dish.

10. Dates
Dates are sweet and delicious fruits which grow on date palm trees. Dates are the best
sources of protein, and a single date contains 0.220 grams of protein. 100 grams of
dates will provide you with 2.50 grams of protein. Dates contain a number of health
benefits and are eaten as both soft and dried fruits.

11. Broccoli
Broccoli is low in fat, high in protein and contains essential nutrients like Vitamin A,
Vitamin B, Vitamin C, iron and dietary fiber. cup of broccoli provides 2 grams of
proteins. Broccoli can be prepared in a number of ways which include roasting and
grilling of broccoli, adding them to salads and preparing a curry.

12. Spinach
Our diet is incomplete without Popeyes favorite food. 1 cup of cooked and boiled
spinach contains 5 grams of proteins. Spinach is also abundant in Vitamin A, Vitamin B,
iron, dietary fiber and all of the B-complex vitamins.

13. Brussels Sprouts

Brussels sprouts come packed with vitamins, minerals, fiber and proteins. 1 cup cooked
and boiled Brussels sprouts comes with 4 grams of proteins. These sprouts also contain
some essential organic compounds which have potent anti-cancer properties.

14. Sweet Corn

A serving of sweet corn contains 3mg of protein and is an excellent addition to pizza,
pasta, soups and various other dishes. But sweet corn kernels are sweet and juicy and
are best prepared simply with just a little butter and a dash of lime. Sweet corn is also a
good source of antioxidants and contains ample amounts of B-complex vitamins like
thiamine, niacin, folate, and pantothenic acids.

15. Egg Whites

Eggs are an excellent source of protein, particularly egg whites. Egg whites are low in
cholesterol and high in protein. Egg whites are also low in fat which makes them the
perfect food for a healthy and nutritious breakfast. One cup of egg whites contains 26
grams of protein. This will also provide you with energy and essential amino acids.
Adults are advised to eat one egg daily.

16. Apricots
These beautiful orange-colored fruits are rich in fiber and beta-carotene that make them
ideal fruits for summers. One fresh apricot contains approximately 0.49 grams of
protein. Raw apricots prepared in slices yield 2.30 grams of protein in one serving. You
can have fresh or dried apricots. Apricots also contain Vitamin A, which promotes good
vision, antioxidants, and a high content of Vitamin C.

17. Tangerine
Tangerine is related to the citrus family and contains nutrients that provide a number of
health benefits. Tangerines are also one of the best protein-rich fruits. One large
tangerine fruit contains 1 gram of protein. When prepared in sections, it will give 1.23
grams of protein.

18. Coconut
Both coconut water and coconut pulp are highly nutritious. Coconut water offers an
array of health benefits and is highly recommended, especially during the summer
season. Do not throw away the shell after drinking the water as the soft pulp of the
tender coconut is equally rich in proteins. The pulp tastes extremely delicious. You can
either have it raw or add it in salads. Coconut milk is also rich in proteins and healthy
fats.

19. Bananas
Bananas are one of the healthiest fruits and contain 4 grams of protein per 100 grams.
Bananas are must have for breakfasts. You can eat them whole or make a milkshake.
You can also prepare a curry with raw banana, and it tastes amazing. Bananas are also
good for people who suffer from constipation problems. They are also rich in amino
acids and can be used as face packs to treat dry skin.

20. Blueberries
Blueberries are high protein fruits that are also rich in vitamins and certain minerals.
Blueberries are available in several forms like canned, sweetened, unsweetened, raw
and syrup. Blueberries contain 0.50 grams of proteins, and 1 bowl of blueberries will
yield you 1.10 grams of proteins.

21. Tofu
Tofu is a great alternative to meat and is used in a variety of Indian dishes. 140 grams of
tofu contains 11 grams of proteins. Apart from proteins, tofu is also rich in magnesium,
iron, and other essential nutrients. Like other soy foods, tofu reduces heart diseases by
lowering bad cholesterol and promotes good cholesterol.

22. Mangosteen
Mangosteen is mainly used for its therapeutic qualities. This unique purple colored fruit
contains 0.5 grams of protein per 100 grams. 1 cup of mangosteen will yield 0.89 grams
of proteins. Besides, it also has a high content of vitamin A and vitamin C as well as
iron, calcium, and potassium. This fruit is a moderate source of B-complex vitamins
such as thiamine, niacin, and folate.

23. Soy Milk

Soy milk is another great option for vegetarians to get a good dose of proteins. 8
ounces of soy milk contains 7 grams of proteins. Adding this super drink to your diet will
provide you with recommended daily allowance of protein needed by an individual.

24. Figs
Figs are a healthy source of good quality proteins and are consumed in both fresh and
dried forms. A medium-sized ripe fig contains 0.38 grams proteins and a 100-gram
serving gives around 0.80 of proteins.

25. Apples
Apples can be consumed in both raw and cooked form, with or without skin, and contain
a range of health benefits. Two medium-sized apples give around 0.60 grams of protein.
When served in slices with skin, it yields 0.30 grams of proteins.

26. Peanut Butter

Two spoons of peanut butter and you are set for the day with 8gm of protein. The
traditional toast can be flavored with this all time favorite, or the peanut butter can be
added to protein shakes or smoothies. Either way, its a tasty vegetarian option to eat
plenty of proteins.

27. Almonds
A handful of almonds is all you need to grab 6gm of protein. They can be added to
salads and other dishes for extra flavor. Almonds also provide monounsaturated fats
that are good for the heart.

28. Cottage Cheese

Each half cup of cottage cheese contains 13gm of proteins. It is a great non-expensive
healthy food item. In addition to protein for muscles, cottage cheese contains calcium
for good bones. You can combine it with vegetables or fruit to make it into a great dish.
Other forms of cheese also have good amounts of protein. It is best taken in its low-fat
version.

29. Hemp
Hemp is the next best product for those allergic to soy-based offerings, containing 3gm
protein per serving. This plant derivative provides you with many essential amino acids
that the body uses to build muscle. Hemp dairy products and hemp seeds contain fatty
acids that greatly improve the immune system.

30. Whole Wheat Bread

Whole wheat bread is different from other refined bread in the way it is processed.
Whole wheat bread and pasta varieties are high in proteins along with other beneficial
effects on the health. They can be made a part of any meal and teamed up with other
food items for good taste.