My Protein Sources

We need proteins because they are the body’s fundamental building blocks, essential for growth, repair, and maintenance of tissues such as muscles, skin, organs, and enzymes. Proteins are made up of amino acids, some of which the body cannot produce on its own and must be obtained from food. They play a critical role in producing hormones, transporting oxygen (like haemoglobin), supporting immune defences (antibodies), and enabling chemical reactions through enzymes.

Inadequate protein intake can result in several effects:

• Muscle loss and weakness, affecting physical performance

• Reduced immune function, increasing susceptibility to illness and prolonging recovery

• Decreased growth of skin, hair, and nails

• Slower metabolism, potentially leading to weight gain and metabolic disorders

• Impaired growth and cognition in children

• Hormonal and enzyme deficiencies, impacting regulation of mood, blood sugar, hunger, and other physiological processes

To ensure sufficient protein intake:

• Assess individual protein requirements according to lifestyle, age, and activity level

• Identify appropriate food sources to meet these needs, considering accessibility during varied circumstances such as travel or social events

• Implement a plan regarding food choices, quantities, and timing, adjusting as needed

• Continue to build knowledge and refine approaches through ongoing evaluation

Here are top sources of protein for Indian!

Vegetarian and Non-Vegetarian Sources of Protein

Here are top sources of protein per 100gms of cooked food.

Rank	Food Item	Protein (g) per 100g cooked
1	Soybeans (cooked)	37
2	Chicken Breast	31
3	Tuna	26
4	Mutton (lean, cooked)	26
5	Chicken Liver	27
6	Duck (cooked)	27
7	Prawns (boiled)	24
8	Lentils/Dal	22–24
9	Chickpeas (Chana)	20–23
10	Rohu Fish (cooked)	20
11	Tempeh	19
12	Paneer	18
13	Red Snapper/Fish	17–22
14	Black-eyed Peas (Lobia)	13
15	Egg (whole, boiled)	13
16	Moong/Moth Sprouts	14
17	Kidney Beans (Rajma)	15
18	Chia Seeds	16
19	Quinoa	8
20	Oats	13
21	Greek Yogurt (curd)	10
22	Tofu	10
23	Hemp Seeds	10
24	Egg White	11
25	Peanuts	11
26	Sprouted pulses	13–14
27	Pumpkin Seeds	7
28	Buckwheat (Kuttu)	6
29	Flaxseeds	5
30	Almond Butter	6–7

Note: Actual protein content can vary slightly depending on cooking method and source variety. All listed values are rounded averages for cooked foods and tailored to common Indian preparations.

Select 1 or more sources to provide yourself and your family adequate amount of protein for a healthy and fit life.