From Eggs to Paneer: 10 foods and how much protein they contain per 100 gms

Protein is one of the crucial and vital nutrients for the human body. It is said to build, repair, and maintain tissues such as muscles, skin, and organs. It also supports the production of enzymes, hormones, and antibodies, which are essential for immunity and overall functioning. Protein also helps improve strength, supports weight management by keeping you full for longer, and promotes healthy aging by preventing muscle loss. Hence, it is important to add rich sources of protein in daily diet. Celebrity nutritionist Rujuta Diwekar suggests meeting protein needs through traditional, local, and seasonal whole foods rather than relying on supplements. According to the British Heart Foundation, most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). Here we have listed common Indian foods and how much protein they contain per 100 gms, as recommended by the United States Department of Agriculture (USDA).

According to USDA, per 100 gms of raw eggs contain 13 g protein and boiled ones contain around 18-20 g protein.

Per 100 gms of paneer offers around 18-20 g protein and in some cases it goes up to 25 g also.

As per USDA, no-fat and not packed 100 gms curd offers around 14.99 g protein.

100 gms of peanut without salt offers around 35-38 g protein, states USDA data.

Per 100 gms of dry roasted almonds offer around 28 g protein.

Per 100 gms of tofu prepared with calcium sulfate is said to offer 42-44 g protein.

Per 100 gms serving of chicken breast offers around 31-32 g protein content.

According to the National Institutes of Health (NIH) citing USDA data, dry chickpeas contain approximately 20.47 grams of protein per 100 grams.

According to the USDA data, per 100 gms of soybeans offer around 30-33 g protein content.

Swiss cheese is said to be rich in protein with 35.59 g protein content per 100 gms serving.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.