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Sources Of Protein : Why Protein Is Important For Our Body?

Protein is very important for our bodies. It helps to keep our bones, muscles, and tissues healthy. So, that’s why protein becomes very essential for your body. It acts as energy fuel in your body and, with the help of this, blood carries oxygen throughout your body. Proteins are composed of monomeric amino acid units and thus are called the building blocks of proteins. Amino acids are the building blocks of protein and play an important role in body function. Various sources of protein are available, including vegetarian, non-vegetarian, or supplemental.  How Much Protein Consume A Day? Men/Women

Sources of protein

Top 15 sources of protein:-

Vegetarian sources of protein:-

1- Soya bean:-

Soybeans are considered to be a good source of vegetarian protein. It has about 12.35 grams of protein per 100 grams, if you are a vegetarian and looking for the best source of protein, then this is for you.

2- Peanut :-

We all love peanuts, and did you know that they are also a very good source of protein intake? Let us tell you that about 100 grams of peanuts contain up to 30 grams of protein.

3- Almond :-

Well, you all know that almonds are very beneficial for our brains. Up to 100 grams of almonds contain up to 24 grams of protein, which fulfils the lack of protein in your body as well as in your brain.

4- Walnut:-

Well, there are many benefits to eating walnuts. It helps in reducing our cholesterol level, which also keeps our weight under control. And it has also been seen in some people that with the help of walnuts, weight has been reduced to a great extent and it can also fulfill the lack of protein in your body. Up to 100 grams of walnuts contain up to 15 grams of protein.

5- Cashew :-

By the way, cashew is very much liked by children and the elderly. Do you know? There are many benefits to eating cashews, as it also strengthens our immune system, bone health, and brain health. About 100 g of cashew contains up to 18 g of protein.

6-Milk :-

Milk contains many nutrients, for example, vitamins, minerals, vitamin b12, calcium, phosphorus, iodine, potassium, and protein. And many more nutrients are found. About 100 g of milk contains up to 3.4 g of protein. Yoghurt is created by the fermentation of milk. We also know it by the name of curd. It also helps with constipation. About 100 g of yoghurt contains up to 4 g of protein.

7- Kidney Beans :-

Kidney seeds are called rajma in hindi. In the same way, you all find it delicious to eat, in the same way, it has many benefits too. By the way, when we talk about protein, about 100 grams of kidney beans contain up to 24 grams of protein. It is a good source of protein as well as fiber.

8-Cheese :-

Cheese is a very good source of calcium and protein. About 100 g of cheese contains up to 25 g of protein. Cheese is rich in essential nutrients such as amino acids, vitamins, and minerals.

9 Paneer :-

Most of the people like to eat paneer vegetable or paneer. Talking about protein, it can meet the daily protein requirement. Paneer is a good source of protein and approximately 100 grams of paneer contains up to 18 grams of protein.

10 Green peas :-

By the way, if you look at the vegetable source of protein, very few sources of protein are available. Green peas are often considered a great source of vegetable protein. There are 4.9 grams of protein in 100 grams of green peas.


Non – Vegetarian sources of protein :-

Those are non vegetarian it is the good source of protein.


Those are non-vegetarian. It is a good or easy source of vitamins. Eggs are the most nutritious food on the planet. Many more nutrients are found in eggs. There is about 7 g of protein in one egg.

12-Beef: –

Protein is found in a good amount of beef. About 100 g contains up to 26 g of protein. And it is also considered a better source of iron and zinc. But consuming red beef in excess can also be bad for our health. So we should consume it in the right amount.

13-Chicken :-

If you are a non-vegetarian, chicken is one of the best sources for consuming high-protein foods. There are 27 grams of protein in 100 grams of chicken.

14- Fish :-

Fish is a low-fat and high-quality protein. All types of fish are high in protein. Fish is filled with omega 3 fatty acids and vitamins such as D and B2. Up to 100 g of salmon contains up to 22 g of protein.

15- Sea food :-

Seafood is an excellent source of protein. It is lower in fat as compared to salmon. It contains all the amino acids for human health. In 100 g of seafood, 29 g of protein is contained, and it is one of the best sources of protein.

Protein100 g
Soya bean12.35 g
Peanut30 g
Almond24 g
Walnut15 g
Cashew18 g
Milk4 g
Yoghurt4.5 g
Kidney beans24 g
Cheese25 g
Paneer18 g
Green peas4.9 g
Eggs13 g
Beef26 g
Chicken27 g
Fish22 g
Seafood29 g

Lack of protein symptoms :-

Hair fall:-

If there is a lack of protein in your body, then you may have to face the problem of hair loss. Because hair and protein are linked, when you consume protein it breaks down into amino acids, and the body uses the amino acids as building blocks. If you don’t have enough protein, your hair may fall out.

Loss of muscle mass and strength:-

A low-protein diet may not make your muscles grow properly. If you are dieting and building muscles, then you need more protein. During this time, muscle tissue is damaged and needs to be rebuilt through protein.

Weak bones :-

If you are noticing that your bones are weak, it could be due to a lack of protein. Protein helps absorb calcium from your body and prevents the risk of weak bones. It also helps your body heal after a bone fracture.

Weak immune system :-

You need vitamins and minerals as well as protein for a better immune system. Due to a lack of protein, the immune system is unable to function properly. As such, it is not able to fight infections.

Slow recovery:-

If you don’t have enough protein, your body’s recovery can be slow. If you work out in the gym and take less protein, so the damaged muscles take longer to recover.

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