High protein foods have several health benefits. Proteins are the most complex and versatile type of biological molecules because of their crucial functions in all the biological processes of the body.

Each cell of the body is dependent upon proteins to perform its normal function. Almost more than 10,000 types of proteins are present within the body and they are found everywhere from tissue to organs and from muscles to skin and bones (1).

Before going into details of their function and important roles in the body, let us have an understanding of what proteins actually are.

What are Proteins?

Proteins are complex macromolecules i.e. the molecules of large size. These are made up of smaller units of amino acids.

There are twenty different types of amino acids that are linked with each other in different combinations to form various kinds of proteins. The number of amino acids in a protein may vary from a few hundred to thousands (2).

Proteins have a complex structure, due to different types of forces like hydrogens bonding and ionic interaction, proteins also have self-folding capacity. This ability determines the different types of proteins and their structures (3).

Why are proteins important? What does protein do for your body Health the benefits of proteins?

Proteins are an integral part of the processes that provide energy to the body required for performing various metabolic functions. Some of the important and main functions of proteins are discussed in the following points (4):

• Proteins are required for proper growth and maintenance of body tissues.
• All of the enzymes that carry out all the biochemical reactions in the body are protein in nature. Examples include digestion, blood clotting, energy production and muscles contraction and relaxation.
• Many hormones are of protein nature which acts as messenger to provide communication between different cells, tissues and organs of the body.
• Some of proteins such as keratin, elastin and collagen provide structural role in the body.
• They control acid and base levels in the body maintaining an optimal pH value.
• Proteins boost the immune function as they form antibodies that fight against various infections.
• Proteins carry and transport various substances within and outside of the cells and act as a carrier in the bloodstream e.g. Haemoglobin which is the carrier of oxygen.
• When needed, proteins supply energy to perform functions of the body.

Protein Intake:

According to Recommended Dietary Allowance (RDA), the average current international value of total daily protein intake in the diet is 0.8g per kg of body weight. This value does not consider age and level of physical activities.

However, in older adults, aging causes multiple physiological changes which change the protein requirement for their body. But still the same approximate protein quantity is considered to be sufficient for both, young adults and older adults (5).

Nutritional Benefits of high protein food:

Foods with high protein content in them are the best way to tackle health and age related problems. It reduces muscle deterioration, helps to maintain muscle mass, increases muscle growth and strengthens them (6).

Protein rich foods help in repairing body injuries because proteins are the main building blocks of tissues and organs. A protein rich diet lowers the bad cholesterol (LDL) and lowers blood pressure (7).

People who use protein rich diet maintain their bone mass and thus experience lower chances of fracture and osteoporosis (8).  

On the other hand, deficiency of proteins leads to various health related complications like tissue breakdown and muscle loss.

Less severe deficiency of protein due to reduced protein intake causes loss of body mass in adults and reduces growth in children. This makes them susceptible to various other diseases and health disorders.

 Severe protein deficiency leads to either Kwashiorkor or Marasmus.

Kwashiorkor - a severe protein deficient condition characterized by edema and enlarged liver.

Marasmus - Energy deficiency partly caused by protein malnutrition and characterized by stomach shrinkage and weight loss.

However, taking an extra rich amount of protein can make your body to store the excess amount in the form of fat which is also not good for ideal health (1).

Use of protein diet for weight control:

For the people who are looking forward to managing their weight, a protein rich diet can help them to achieve their goal.

Proteins decrease the appetite and induce a feeling of fullness which is mainly because they take more time to digest in the body compared to carbohydrates.

Studies have shown that the intake of high protein in breakfast is associated with higher satiety and less hunger throughout the day (9).

In addition to controlling body weight, these protein rich diets lower blood pressure, reduce waist circumference and triglycerides levels.

Protein rich diets have been considered as a successful and efficient strategy for body weight management and treatment and prevention of obesity (10).

Another possible reason which proteins manage weight is possible because they decrease the release of hunger hormone ghrelin. This reduces the appetite by producing a feeling of fullness which subsequently prevents an individual from eating (11).

If you are searching for some healthy strategies to maintain your body weight then replacing your carbohydrate intake with a protein rich diet will be a beneficial and good option in your list.

Use of Proteins before or after workout/exercise:

There is a debate on either the intake of protein is more useful before performing an exercise or it will be more beneficial if taken after the workout.

Studies that recommend the use of protein before a workout support their narrative with a statement that when a protein diet is taken before a workout it distributes plenty of amino acids to different parts of the body.

When muscular activity is started like running or any other physical exercise, the already consumed amino acids are supplied to the active part of the body as in the case of running, the amino acids are supplied to legs. The increased delivery of amino acids to the legs causes increased muscle protein synthesis in the legs and enhanced muscle strength (12).

The second research group that advocates the use of a protein diet after exercise claimed that once the muscles have been trained from exercise, they will be more responsive to protein-rich diet resulting in more effective muscle building post-workout.

When a person has undergone from a heavy workout, protein degeneration will have been started in the muscles. Therefore, taking protein post-exercise will maintain the protein level and muscle strength (13).

Most fitness professionals and physicians support the second narrative that a protein diet is more effective when taken after the workout.

But several studies and evidence are available which suggest that both pre-workout protein diet and post-workout protein have similar benefits (14).   

Some research studies refute the idea of the benefits of protein consumption before or after the workout session. These studies suggest that it’s only the quantity of protein that matters the most, not the timing. Consuming an adequate amount of protein in combination with exercise is the key factor for enhanced muscle mass and strength (15, 16).

Food Sources of Protein: High protein foods

The most widely used sources of proteins are either plant-based or animal-based. The less employed sources are algae, bacteria, and fungi.

Globally, proteins obtained from plant sources earn the highest consumption rate with a daily intake of 57% followed by meat (18%), dairy products (10%), fish and shellfish with 6% while other animal protein sources offer 9% of daily protein intake.

While talking about the British diet, animal-based protein sources hold the major contribution of about two-third of total protein intake.

Dietary proteins are found in various animal-based and plant-based foods, and some alternative sources such as algae, bacteria, and fungi.

Globally, the leading source of protein are plant-based foods comprising 57% of daily protein intake, followed by meat (18%), dairy (10%), fish and shellfish (6%), and other animal products (9%).

In contrast, the main source of protein in the British diet is animal-based, contributing to nearly two-thirds of total daily protein intake (17).

The protein content in different types of food sources varies from one another. The animal source of proteins is considered to be superior to all the other protein sources e.g. eggs, milk and meat are excellent foods which are rich in protein content and are considered to be ideal.

Among plant-based food sources, legumes like lentils, peas and beans provide a considerable quantity of protein. But most of the plant-based proteins sources do not provide quality proteins when compared to animal based protein sources.

An option to tackle this is to use the combination of different plant based protein sources in foods like rice and beans. This will increase the quality of proteins used for dietary purposes and will be beneficial for those people who are vegetarian and do not like to eat non-veg food (1).

Here we present a list of 20 protein-rich food sources which provide excellent nutritional benefits and help in maintaining proper health.

1. Wheat: as high protein foods

Wheat is considered as a major source of plant based proteins. According to U.S Department of Agriculture, 100 grams of wheat contains 12 grams of protein in it (18).

Among the cereals production at the global level, wheat holds a share of about 25%. Wheat is grown mostly in temperate and sub temperate regions of the world and it is rich in minerals, dietary fibre and phytochemicals. All of these play a beneficial role in improving the nutritional value of wheat.

It also possesses a considerable amount of protein especially gluten. The bread-making characteristic of wheat is because of the presence of gluten in it. However, this gluten can also pose adverse effects on the health of people with gluten intolerance.

 Additionally, wheat possess antioxidant properties and various nutritional benefits because of which it is believed to cause a reduction in the risk of cardiovascular disorders (19, 20)

2. Maize: as high protein foods

Maize is the edible and nutritive part of a plant that is rich in carbohydrates and proteins. According to the data provided by the U.S Department of Agriculture, 100 grams of maize contains 7.69 grams of proteins (21).

It also contains different vitamins including Vitamin C, E, K, and all types of Vitamin B. Among other nutrients, potassium is the major element found in maize.

The population of the world is increasing day by day causing an increase in food demand. Maize being a nutritious food source can help to tackle this demand and provide quality nutrients to the human body. Thus, maintains a strong health system of the body.

Another important fact about maize is its anti-HIV activity due to the presence of special proteins called Galanthus nivalis agglutinin (GNA) lectin (22).

3. Potato: as high protein foods

From the past many centuries, potatoes have always been used as a dietary staple worldwide. They have plenty of nutrients in them as compared to many other vegetables.

The protein content in a medium potato ranges between 2-4 grams and because of the presence of high quality protein content, the nutritional value of potato proteins is comparable to animal proteins.

They have considerable content of carbohydrates, dietary fibre, Vitamin C and potassium in them too (23).

4. Rye: as high protein foods

According to studies, the protein content in rye varies from 6.5% to 14.5% and it depends upon the conditions in which Rye has been grown.

Like wheat, one of the major proteins found in Rye is also gluten and even the amount of gluten in Rye flour is considered to be higher than the wheat flour.

Rye possesses the highest number of fiber when compared to other cereals. It also has a wide variety of different bioactive compounds. It is beneficial for reducing the chances of various chronic diseases. Besides it also provides Vitamin C, Phosphorous, potassium, iron and thiamine (24).

5. Oats: as high protein foods

Oats are considered to be important from a nutritional point of view due to the high amount of phytochemicals, dietary fibers and quality proteins content in them.

The use of oats in diet is proved to be beneficial for decreasing cholesterol. Oats also possess anti-cancerous properties and thus provide protection against cancer.

The protein content of oats ranges from 11-15% among which high content of unique quality proteins including globulins, prolamins, albumins and glutelins are found in oats.

Because of its high nutritional properties oat based products are gaining importance. These include products like cookies, bread, biscuits, breakfast cereals, flakes, probiotic drinks etc. (25).  

6. Peanuts: as high protein foods

Peanuts are the edible seeds of legumes and are rich in protein, fibres and oils.  All of these nutrients are present in their supreme and beneficial form in peanuts.

The protein present in peanuts is plant based, the fibre content is a complex carbohydrate base while the fat is unsaturated. All of them have proven health benefits for health.

A 100 grams of peanuts contains a rich amount of 25.80 grams of proteins which is 46% of the recommended dietary allowance (RDA) of per day intake.

Mostly the raw form of peanuts are utilized all over the world. Besides, it is also used to make different kinds of peanut-based products that are consumed globally.

These products include peanut oil, roasted peanuts, peanut butter, peanut sauce, peanut milk, peanut flour, peanut paste, peanut snacks, peanut cheese and peanut beverages (26).

7. Eggs: as high protein foods

Eggs are rich in essential proteins, vitamins, fats, minerals and various bioactive compounds. A medium sized 50g boiled egg possesses 6.29 grams of protein, 5.3 grams of fat along with other essential nutrients.

The minerals present in egg are calcium, iron, potassium, sodium, magnesium and zinc. Along with these minerals egg also contain a variety of different vitamins like Vitamin B, vitamin A, vitamin E, vitamin D and vitamin K.

Eggs are considered to be the best source of supreme quality proteins after breast milk. Egg proteins exhibit antioxidant properties and which prevent the humans from a number of chronic disorders including cardiovascular diseases.

Also, the egg proteins, specifically those present in egg yolk provide a satiety effect compared to other protein sources (27).

8. Milk: as high protein foods

Milk and other dairy products are considered to be one of the best sources of high quality proteins. According to the data provided by U.S Department of Agriculture, one glass of cow’s milk (240ml) contains 7.99 grams of proteins (28).

The proteins present in milk possess a high satiating effect which is beneficial for the maintenance of weight and is also helpful for weight loss.

Milk proteins contain essential amino acids which are important for the synthesis of muscle protein.

Milk is a rich source of various vitamins, minerals like potassium, calcium, vitamin D, vitamin A, zinc, magnesium, thiamine and B12. All of these nutrients are not present in many of food diets.

The nutrient and mineral content of milk are considered to be helpful in reducing the risk of diabetes and cardiovascular diseases (29).

9. Chicken Meat: as high protein foods

Just like, eggs, milk and other meat sources, chicken meat is also considered to be containing high quality proteins. According to studies, the protein content of chicken meat ranges between 15-35%.

Cooking poultry meat also increases its protein content to up to 60%.

Chicken provides a good option as a substitute of meat as it is a source of good quality proteins and exhibit many health benefits.

The proteins present in chicken help to build muscle mass and prevent muscle degeneration due to the aging process. This promotes healthier bones, enhanced muscle strength, and reduced risk of injuries. It is also a source of vitamin B12, choline, zinc, copper, and iron (30).  

10. Yoghurt as high protein foods

 Just like other dairy products, yogurt is also a good source of proteins, calcium, potassium and vitamin D. It strengthens the bones and protects them from osteoporosis.

According to studies, a 100 grams serving of yogurt contains a protein content in a range between 3.5 to 5.3 grams. Greek yogurt usually contains a higher amount of proteins i.e. 10.2 grams of protein per 100 gram serving of plain Greek yogurt.

Yogurt is a good source of probiotics and maintains healthier metabolism in both children and adults (31, 32).

11. Broccoli: as high protein foods

The protein content in Broccoli is higher than many other vegetables. It almost makes up 29% of its dry weight.

According to U.S Department of Agriculture, a 100 grams serving of broccoli contains 2.82 grams of protein (33).

Studies have reported the beneficial effects of the high-quality proteins present in broccoli on cardiovascular health (34).

It also provides Vitamin C, K potassium and is a good fibre source. The bioactive compounds present it broccoli helps in fighting cancer (35).

13. Quinoa: as high protein foods

Quinoa is considered as one of the best sources of high quality proteins that come with a wide amino acid spectrum.

Studies have reported that researchers are trying to offer quinoa as a replacement of animal-based proteins. 

The protein content of quinoa ranges between 12-23%. Major proteins present in quinoa are globulins, albumins and a small percentage of prolamins (36).

Quinoa is rich in dietary fibre, minerals and all essential amino acids making it an important nutritional source from a health point of view.

It also possesses antioxidant properties. It is considered as superfood with multi health benefits like lowering of blood sugar, reduced cholesterol level and weight management (37).

14. Shrimp: as high protein foods

Shrimp offers various health benefits as it is a rich source of proteins and vitamins and minerals. It contains many essential amino acids.

According to the U.S Department of Agriculture, a 100 grams serving of shrimp contains 24 grams of proteins (38).

Due to its healthy fat content and anti-oxidative properties, shrimp food improves brain and heart health. It is low in calories and have omega 3 fatty acid.

It reduces the cholesterol level in the body and protects from cardiovascular disorders (39).

15. Turkey: as high protein foods

Turkey meat provides a considerable amount of protein and is low in fat content. A 100 grams of Turkey breast meat contains 23.7 grams of protein (40).

It is a source of phosphorous, zinc, iron, potassium and some essential vitamins. Among these vitamin B6 and Niacin are the energy source for the body. The use of turkey meat can lower the cholesterol level in the body (41).

16. Lentils: as high protein foods

Lentils are considered to be a rich source of proteins. They can be a good replacement option for meat proteins for vegetarian people.

A 100 grams of lentils contains 24.6 grams of protein in it (42).

Lentils diet provides minerals, vitamins and fibres. Being a rich source of proteins, replacing high-fat content meat with a high fibre diet like lentils can reduce the chances of cardiovascular disorders (43).

A study conducted 31 moderately malnourished children investigated the effects of a high-protein lentil diet and concluded that a lentil-based high protein diet can have beneficial effects in the nutritional rehabilitation of the malnourished children (44).

17. Pumpkin seed: as high protein foods

Pumpkin seeds are rich source of proteins, minerals, vitamins and biologically active compounds. Pumpkin seeds are enriched with many essential amino acids.

The protein content of pumpkin seeds is 30.23 grams per 100 grams of the seeds which is 54% of the recommended dietary allowance (RDA).

Pumpkin seeds are nutritional power pack with strong antioxidant properties that protect the body against various health problems and nutritional deficiencies. They control the blood sugar level, improve heart health and are beneficial for fertility issues (45, 46)

18. Tofu: as high protein foods

Tofu comes from soya beans and they are thought to be a cheap and rich source of proteins compared to the animal-based proteins. They provide all kinds of essential amino acids to the body.

A 100 grams of Tofu contains 8.24 grams of protein in (47).

They contain iron, calcium and a good variety of probiotics and minerals in them (48).

19. Seitan: as high protein foods

Seitan is made from the gluten protein which is found in wheat. It is liked by both vegetarian and non-vegetarian. When it is cooked it resembles the meat in appearance.

It has a protein content of 19 grams per 100 grams of seitan. It also contain element including selenium, calcium, iron and phosphorous as well (49).

People who are sensitive to gluten protein should avoid the consumption of seitan because it contains high amount of gluten protein (50).

20. Hempseed: as high protein foods

Hempseed is not as much popular as other seeds famous for protein sources but it contains a considerable amount of digestible dietary proteins. It also contains a nutritionally significant amount of all the nine essential amino acids.

According to studies, hemp seeds provide an equal amount of proteins as provided by an animal source – beef or lamb. A 100 grams of hempseed contains 33.3 grams of proteins (51).

Hempseed has a significant value of magnesium, iron, zinc and calcium in them.

They maintain healthy cholesterol levels and improve the immune function of the body (52).

21. Spirulina: as high protein foods

Spirulina is a type of cyanobacteria and is very popular due to its high nutrition content. It is a rich source of proteins compared to many vegetables. About 60% of its nutrient content consists of proteins.

A 100 grams of spirulina contains a good amount of protein i.e. 66.6 grams (53).

It contains a considerable amount of fatty acids, beta carotenes and minerals. It controls blood cholesterol levels and acts as a powerful antioxidant as well as maintains the blood sugar level (54).