Protein is essential for building muscle, repairing tissues, and maintaining a healthy metabolism. Whether you're aiming to gain muscle, lose fat, or simply stay fit, getting enough protein through your diet is key. Here’s a simple guide to help you understand how much protein common foods contain.
🥚 Animal-Based Protein Sources
| Food | Serving Size | Protein Content |
|---|---|---|
| Whole Egg | 1 egg | 6g |
| Egg White | 1 egg white | 3.5g |
| Chicken Breast (cooked) | 100g | 31g |
| Fish (Rohu, Salmon) | 100g | 22g |
| Prawns | 100g | 20g |
| Milk (cow, full fat) | 1 cup (250ml) | 8g |
| Greek Yogurt (plain) | 100g | 10g |
| Paneer | 100g | 18g |
| Cheese (Amul slice) | 1 slice | 5g |
| Whey Protein | 1 scoop (~30g) | 24g |
🌾 Plant-Based Protein Sources
| Food | Serving Size | Protein Content |
|---|---|---|
| Boiled Rajma (Kidney Beans) | 100g | 8g |
| Boiled Chana (Black/Kabuli) | 100g | 8g |
| Boiled Toor/Masoor Dal | 1 cup (200ml) | 10g |
| Soy Chunks (Nutrela) | 50g dry | 25g |
| Tofu | 100g | 10g |
| Almonds | 10 pieces (~15g) | 3g |
| Peanut Butter | 1 tbsp | 4g |
| Peanuts (roasted) | 28g (1 handful) | 7g |
| Oats | 50g | 5g |
🍚 Carb-Based Sources (Low Protein)
| Food | Serving Size | Protein Content |
|---|---|---|
| Cooked White Rice | 1 cup | 4g |
| Whole Wheat Roti | 1 medium | 3g |
| Brown Bread | 1 slice | 3g |
| Dosa (plain) | 1 | 2g |
| Idli | 1 | 2g |
📆 Daily Protein Goal Example
If you weigh 67 kg and your goal is muscle maintenance or growth, you’ll need around 107g to 147g of protein per day. You can achieve this by mixing high-protein foods from both animal and plant sources and supplementing with whey if needed.
📄 Final Tips:
- Try to get 70-80% of your protein from whole foods.
- Use whey or plant protein supplements to fill in the gaps.
- Distribute protein intake evenly throughout the day for better absorption.
Start tracking your meals and you’ll be amazed at how quickly you can hit your daily protein goal with smart choices!