Why protein is important? How much protein do you need? What are the best high protein foods?

What is Protein?

Proteins are basically made of essential and non-essential amino acids. Proteins are made of 20 amino acids. When amino acids bond together and make a long chain, it is called protein. The basic elements of amino acids are carbon, hydrogen, oxygen, and nitrogen. Some other elements like sulfur and selenium are also found in amino acids. These all elements constitute protein.

Why is protein important?

Protein is an important building block of bones, cartilage, skin, and blood. The human body uses protein to build and repair tissue. protein is also important to make hormones, enzymes and other body chemicals.protein is very important for our immune system also. It is important for making antibodies. Almost every cell of our body needs protein. The proper working of the human body is impossible without proteins. According to 2015 Indian market research bureau survey report, 9 out of 10 Indians are protein deficient. Deficiency of proteins results in many problems like a metabolic disorder, low energy level, muscle and joint pain, poor immunity, weight, changes in blood and sugar levels etc. We can’t build muscles without proteins. If you want to lose weight, you still need protein. So proper quantity of protein is a basic requirement of every human body.

How much protein do you need?

The requirement of protein may vary with age, body weight, body composition, physical activity level and type of physical activity. The minimum amount of protein you need to be healthy is 0.8 grams per kilograms of the body. Which means Recommended Dietary Allowance is 56 grams for average sedentary man and 46 grams per day for the average sedentary woman. The bodybuilders and athletes require more protein than that recommended for sedentary people. They require 1.4 to 1.8 grams per kilogram. The old people require more protein per kilogram of the body. You can also calculate your protein need by using online protein calculator or protein calculator app.

What are some best protein foods?

Egg whites


Egg whites are the very good source of protein. Egg whites are high in protein and low in cholesterol. Also, egg whites are low in fat and very healthy for breakfast. One large hard-boiled egg has 6.28 grams of protein and one cup of egg whites contains 26 grams of protein. Eggs are not very expensive. According to American Heart Association, normal healthy adults can safely eat an egg daily.



seafood is an excellent source of protein. seafood is usually low in fats and high in proteins but salmon also contains omega 3 and 6 essential fatty acids which are very healthy for us. Tuna contains 24 grams of protein per 100 gram and Codfish provides 20 grams of protein per 100 grams.



Lentils are the very good source of protein. One cup of boiled lentils contains 18 grams of protein. Lentils also have many other benefits. They also contain iron, potassium, phosphorous, zinc and fiber. They also help to maintain body weight and keep our digestive system healthy.



Milk is also a very good source of protein. Milk is easily available and is not very expensive. Milk is also a very good source of calcium. The calcium present in milk keep our bones and teeth in healthy condition and make our immune system healthy. A glass of milk contains about 8grams of protein.

Kidney beans


One cup of kidney beans provides 15 grams of protein. Kidney beans are the very good source of protein. Apart from being rich in protein, they also contain fiber, iron, magnesium, potassium, zinc, Vitamin k, and Vitamin B6. They are low in fat and cholesterol and keep our digestive system healthy.

Chicken Breast


Chicken breast is very popular and excellent protein source. It contains 31 grams of protein per 100 grams. It is very easy to cook and its taste is very delicious. 1 roasted chicken breast contains about 53 grams of protein.



Almonds contain 13% of protein. They contain 21grams of protein per 100 grams. A handful of almonds provides about 6 grams of protein. They are also a very good source of healthy fats. Almonds also nourish the nervous system. They can be easily added to salads and other dishes.

peanut butter


Peanut butter contains 25 grams of protein per 100 grams. Two spoons of peanut butter provide about 8 grams of protein. It is a very good source of protein. It is also rich in monosaturated fat which is healthy for us. it also contains Vitamin E, B3, and B6.

Green peas

green peas/mysmartpanda

green peas contain 5 grams of protein per 100 grams. One cup of cooked green peas provides about 8 to 10 grams of protein. Green peas are also the very good source of dietary fiber, copper and phosphorous. They are also a good source of Vitamins B6, B1, B2, K and C. They also contain magnesium iron and potassium. The high fiber content in peas is helpful in preventing constipation.



Cauliflower is a very good source of vegetarian protein. Cauliflower provides 3 grams of protein per serving. Cauliflower is a good source of fiber, magnesium and phosphorous. It also contains Vitamin k, C, and B6. It helps in weight loss.



Bananas contain 4 grams of protein per 100 grams. Bananas are best for breakfast. Bananas are a good source of fiber, potassium, Vitamin B6, Vitamin C, and antioxidants. Also bananas are helpful for heart health and workouts



Broccoli contains 2.8 grams of protein per 100 grams. A half cup of broccoli provides 2 grams of protein. Broccoli is low in fat and it is helpful for losing weight. It also contains essential nutrients like Vitamin A, Vitamin B, Vitamin C, iron and dietary fiber. Broccoli also contains high levels of calcium and vitamin K which is helpful for the health of bones and teeth.

Cottage cheese


Cottage cheese is a very popular dairy product. It is made from milk. It is an excellent source of protein. Also, it is very delicious to eat. A 100g of low fat cottage cheese contains 10 g of protein and 4.8 g carbs. One cup of creamed cottage cheese contains 23 g of protein. Vegetarians can use cottage cheese to easily fulfill their daily protein requirement. Also, cottage cheese is rich in calcium which is helpful for our bones and muscles.

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