Health (FNO): As awareness around fitness, muscle health, and balanced nutrition grows, high-protein foods are increasingly becoming a key part of daily diets. Nutrition experts say protein is essential for muscle repair, immunity, and overall body function.

Both vegetarian and non-vegetarian diets offer a wide range of protein-rich options, making it easier for people to meet their daily nutritional requirements.

Highest Protein Non-Vegetarian Foods

• Chicken Breast –  31g protein per 100g
• Turkey Breast –  29g per 100g
• Tuna (Fish) –   30g per 100g
• Salmon –  25g per 100g
• Egg Whites –  11g per egg
• Whole Eggs –  13g per 100g
• Prawns/Shrimp – 24g per 100g
• Lean Beef – 26g per 100g

 Highest Protein Vegetarian Foods

• Soybeans – 36g per 100g (very high )
• Tofu – 17g per 100g
• Tempeh – 19g per 100g
• Paneer (Low-Fat) – 18–20g per 100g
• Greek Yogurt – 10g per 100g
• Milk – 3.4g per 100ml

Highest Protein Plant & Vegan Sources

• Lentils (Dal) – 9g per 100g (cooked)
• Chickpeas (Chana) – 19g per 100g (dry)
• Kidney Beans (Rajma) – 24g per 100g (dry)
• Black Beans – 21g per 100g
• Peanuts – 26g per 100g
• Almonds – 21g per 100g
• Pumpkin Seeds – 30g per 100g
• Chia Seeds – 17g per 100g

 Protein Supplements (Very High)

• Whey Protein – 75–80g per 100g
• Plant Protein Powder – 65–75g per 100g

 Top 5 Highest Protein Foods Overall

1. Whey Protein
2. Soybeans
3. Chicken Breast
4. Tuna
5. Pumpkin Seeds

With busy lifestyles, protein supplements such as whey and plant-based protein powders have gained popularity. Experts, however, advise using supplements cautiously and prioritising whole foods whenever possible.

Health professionals recommend distributing protein intake evenly throughout the day rather than consuming it in a single meal. A balanced approach, they say, helps improve absorption and supports long-term health.

As lifestyle-related health concerns rise, incorporating protein-rich foods into everyday meals is being seen as a simple yet effective step towards better nutrition and fitness.