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  • Writer's pictureDr. Karuturi Subrahmanyam

Top Protein-Rich Foods for a Healthy Diet

Protein is an essential macronutrient that plays a critical role in building muscle, repairing tissue, and producing enzymes and hormones. Eating a protein-rich diet can help people feel fuller for longer, which can aid in weight management. Here are some of the top protein-rich foods that can be incorporated into a healthy diet.

1. Eggs

Eggs are a versatile and affordable source of high-quality protein. One large egg contains about 6 gramsof protein, along with essential vitamins and minerals. They can be enjoyed boiled, scrambled, or as part of various dishes.

2. Almonds

Almonds are not only rich in protein but also contain healthy fats, fiber, vitamin E, and magnesium. One ounce of almonds provides around 6 grams of protein. They’re a great snack or addition to meals.

3. Chicken Breast

Chicken breast is a lean meat option that’s high in protein and low in fat. A half chicken breast offers about 26.7 grams of protein. It’s perfect for grilling, baking, or stir-frying.

4. Cheese

Cheese is a dairy product that’s high in protein and low in calories. One cup of cottage cheese can deliver up to 28 grams of protein. It’s also rich in calcium and phosphorus.

5. Yogurt

Yogurt is thicker and creamier than regular yogurt and has a higher protein content. A typical serving can have between 15 to 20 grams of protein. It’s excellent for breakfast or as a snack.

6. Milk

Milk is a good source of high-quality protein and contains valuable nutrients, including calcium, phosphorus, and B vitamins. One cup of milk has about 8 grams of protein.

7. Lentils

Lentils are a plant-based protein source that also provides fiber, iron, and potassium. One cup of cooked lentils contains about 18 grams of protein. They’re great in soups, salads, or as a meat substitute.

8. Mutton

Mutton is packed with protein, iron, and vitamin B12. A serving of mutton has about 22 grams of protein. It’s a flavorful addition to a balanced diet.

9. Fish (Salmon, Tuna)

Fish like salmon and tuna are not only high in protein but also rich in omega-3 fatty acids, which are beneficial for heart health. A salmon fillet contains about 39 grams of protein, while a can of tuna has around 20 grams.

10. Quinoa

Quinoa is a gluten-free grain that contains all nine essential amino acids, making it a complete protein. One cup of cooked quinoa offers about 8 grams of protein.


Incorporating a variety of these protein-rich foods into your diet can contribute to overall health and well-being. Remember to choose options that align with your dietary preferences and any medical advice you’ve received.

This article is intended to provide general information and should not replace professional medical advice. Always consult with a doctor for personalized dietary recommendations.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital



Phone : 85000 23456


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