healthy source of protein in the body
Fitness,  Life,  Life Tips

15 Natural Sources of Protein For Both Veg and Non-vegetarians


Varidhi Yadav

If you are into fitness then your body desperately needs protein to keep your body healthy or build muscles. This works best if you include a source of protein in your each and every meal.

Before moving on to what are the best protein sources for you?

Lets discuss, how much protein you need to take in a day?

Well, you need at least the same quantity of protein in grams compared to your body weight in kilograms. So, if you are 70 kg’s you need minimum 70 grams of protein per day.

But if your target is to build muscles, then you need double the amount of protein that is 150 grams if your body weight is 70 kg’s. This way your muscles will have enough protein for recovery and grow bigger and stronger.

Now, I’m going to list down best protein sources for both vegetarians as well as non-vegetarians. Let’s go!


1. Almonds

15 Natural Sources of Protein For Both Veg and Non-vegetarians almond folkire

These are a great source of protein. Each piece of almond gives you 0.25 grams of protein so if you have 10 almonds, you’ll get 2.5 grams of protein.

Also, keep in mind that almonds can produce excessive heat in your body so before eating them, make sure you soak them in water overnight. And then in the morning, just peel of the skin and they are ready to eat.

2. Oats

oats in a bowl folkire

One cup of oats or one proper serving of oats can provide you with a whopping 16.9 grams of protein.

But the downside is that it also comes with 66 percent of carbs and 7 percent of fat. I suggest you add small portions of oats in your meal to take in all that protein and keep it a balanced diet.

3. Lentils

source of protein

There are a different kind of lentils of course and all of them are a great source of protein.

So if we talk about them in general, lentils can provide you with 9 grams of protein in a portion of around half a cup which to me seems quite reasonable.Even if you don’t like lentils, maybe you can eat half a cup like a medicine, huh?

4. Paneer or Tofu

source of protein tofu

The only difference between the two is that tofu doesn’t contain any dairy which makes it a vegan friendly protein source.

Paneer provides you with 18.3 grams of protein and tofu provides 9 grams of protein per 100 grams but both of them come with a fair share of fats too, so limit it’s intake but do include it. Don’t be scared of the fat.

5. Whey Protein

source of protein

These supplements called whey are specifically made for protein. They help you increase the level of protein in your body.

And considering that, whey supplements are around 80 percent of all protein and 20 percent amino acids, potassium, carbs, etc. It focuses on your muscle gain and helps your protein bar stay in check.

Learn “11 Ways To Differentiate Between a Fake Protein Powder From An Original One?

6. Milk

source of protein Milk

Milk is the most basic source of any nutrient according to your mother. Every morning a glass of milk is right there in front of your eyes.

A glass of milk gives you 8 grams of protein and many other essential nutrients. The plus part is it contains very low percentage of fats.

7. Peanuts

source of protein Peanuts

100 grams of peanuts provide you with 24 grams of protein if dry roasted and 28 grams if oil roasted.

Don’t boil peanuts and eat, they will decrease the protein level to 14 grams. Also, don’t eat more than one serving in a day because peanuts also affect your cholesterol level so you need to add it to your diet but not too much.

8. Chickpeas or Chana

source of protein Chickpeas or Chana

This amazingly tasty food can provide you with 19 to 22 grams of protein with every portion of 100 grams.

It can best be eaten as sprouts and with added spices and vegetables for taste. You can literally have it every day and there won’t be any harm.

9. Beans

source of protein

There are different types of beans.

Pinto beans have 21 grams protein per 100 grams of it. Kidney beans have 24 grams. Green peas have 5 grams and you can add this to every damn thing in your meal and it will only get better.

Last but not least, Lupin beans will provide you with a whopping 34 grams of protein every 100 grams.

Non vegetarian

1. Eggs

source of protein Eggs

A properly boiled egg provides you with 7 grams of protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

Although it is not a good idea to eat too many egg yolks because it contains cholesterol and saturated fat

2. Chicken Breast

Chicken Breast

A skinless perfectly cooked chicken breast which is about 100 grams in weight can provide you with 31 grams protein. Sounds pretty good, doesn’t it?

Although it does contain a lot of calories, around 170 per 100 grams I think on a whole it’s a great deal of for a perfect combination of taste and source of protein.

3. Turkey


Turkey gives you 29 grams of protein per 100 grams, something same as the chicken breast.

I don’t know if you are one of them but I do know people who can eat meat totally raw, proper carnivores, right?

Anyway, the point is that turkey is one of the best sources of protein if eaten raw compared to when it’s cook. It can lose it’s level protein in the process of cooking.

4. Tuna


Per serving of tune which is around three ounces can provide you with 26 grams of protein, possibly everything you need for a whole day of your protein budget.

The canned tuna which comes in oil and preservatives have low levels protein, maybe 24 or 25 grams. Not much of a difference, I know.

5. Shrimp

Shirmp place in a dish with decorative item

Another great sources of high quality protein. It contains 18 grams of protein per serving of three ounces and respectively has a lower level when it is canned and preserved.

6. Lamb Meat

Lamb meat placed on a table

100 grams of roasted lamb meat and provide you with an amazing 24 grams of protein. But compared to chicken, lamb meat also has a more amount of calories so you can’t depend on it for all your meals.

Because though it will provide you with great amount protein, it will also aid you with weight gain so have small portions.

All the above foods are the best sources of quality protein and are pretty cheap if you ask me. You just need to add the right portion of all of the above in your diet and it will do wonders to your body and your protein level will always be in perfect check.

Keep eating protein, build a great body and keep leading a healthy life!

Also, read “Gaining Fat: 5 Serious Signs That Says You Are Getting Fat” and “5 Diet Trends: Complete Diet Tips With Examples And Do’s & Don’ts

Share your views and ideas in the comments, Team Folkire would love to hear from you.

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