12 Best Source of Protein for Veg & Non-Vegetarians in 2020

best source of protein in india at home

Protein is essential for the proper physical development of the body. That’s a known fact, but there are various sources for different types of proteins. It isn’t shooting fish in a barrel to study them all and come up with a protein-rich menu suitable for particular requirements! So we decide to do the homework for you and come up with a detailed list of the best protein sources and details about how they are useful for physical development.

Read on to find out the protein source you need to include in your daily diet –

1.Milk Protein

Adding milk protein to your daily diet without fail will definitely show you significant results in a short time. On consuming an 8 oz glass of milk, you get 8-9 grams of protein along with 5-10 grams of fat. Milk Protein has a biological value of 80-90 and total protein absorption of about 81. However, milk proteins have some indigestible bovine antigens like casein that causes food allergies, constipation, diarrhea, and low energy. Disorders like asthma and sinusitis are also known to be caused by milk protein allergies.

2.Whey Protein

With biological value as high as 90-150, whey protein is known to be one of the protein’s best sources. Suitable for people who are allergic to milk protein, whey protein is available in natural, protein bars and powder form on food supplement shelves in superstores. Whey protein is easy to digest and quick to absorb, not just it makes it a suitable food supplement. It is also a significant protein source, which is sure to give your muscles and a quick lift!

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Seafood is rich in protein and low in fat; it is another good protein source for human consumption. Regular consumption of seafood strengthens and develops muscles without adding more fat to your body. Seafood is also rich in omega-3 fatty acids, which are very healthy for your heart.


Economical, easy, and healthy; eggs are light on the stomach and quickly absorbed by your body. Eggs are recommended by most health experts for proper physical development.

Did you know, an average man with 70kg of weight requires at least 56gm of protein every day? It’s almost impossible to gain it from food (unless you super-over-eat). These top protein supplements in India without any side effects is helpful.


Soy is suitable for the heart and overall body, as it is low in fat and very rich in protein. Soy can be used in various forms. You can add it to your daily diet, consume soy protein powders, and more. Soy helps to reduce your cholesterol levels drastically.


Beans, as economical as soy, are another rich source of not just protein but also fiber. They have a high satiety value and are low on fats too! This makes beans yet another source of protein worth adding to your diet list.

7.Lean Meat

Rich sources of protein, iron, vitamin B12, and zinc, lean Meat are not just a tasty addition to your meal. It is also a healthy alternative for those who don’t mind adding a few calories or putting on half an inch to their belly!

8.Chick Peas

Good in taste, chickpeas are equally good in nutritional value as well. Though they contain complex proteins that are not very easy to break and digest by human bodies, chickpeas still remain one of gym enthusiasts’ favorites.


Rice, although not a very rich source of protein, is yet another daily diet constituent for proper physical development if combined with protein-rich food items. Rice has around 5-7% protein and is rich in fibers and carbohydrates;. However, certain enzymes are allowed to act upon brown rice flour mixed in water to separate protein from the slurry under controlled temperature during extracting rice protein from rice. This biological process under low temperature preserves the amino acids from denaturing. The rice protein is extracted wholesome, hypo-allergic, and easy to digest.

10.Grains and Beans

Grains and beans are the staple diet for most civilizations because they comprise complete proteins required by human bodies for proper growth, development, and recovery. Aptly known as foundation foods, these grains and beans are suitable for weightlifters, wrestlers, athletes, bodybuilders, and the aged. However, it is essential to burn all the calories on time to ensure they do not gradually convert carbohydrates to fat.

11.Instant Protein

When you are running against the clock and miss a good breakfast, protein powders and bars come in handy. Protein powders are easy to gobble down in an instant, and protein bars can be kept back in a handbag or pocket, ensuring you get the right protein just when you need it the most.

12. Almonds

Be it Indian or California, Almonds still remains one of the best sources of pure protein. “A 30g or 20almonds contains the equivalent of 6 grams of plant protein, 4 grams of fiber, healthy unsaturated fats, calcium, magnesium, antioxidant vitamin E, and so much more”, says AlmondBoard. It’s a perfect snack for all diets. Make sure to soak it overnight and eat a handful in the morning to rip the maximum benefits.

I am a fitness enthusiast and gym junkie who spend not more than 1hr a day working out. I believe sufficient workouts with proper nutrition can render an impressive ripped body.
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