24 Best Source of Protein- Vegetarian and Non-vegetarian

24 Best Source of Protein- Vegetarian and Non-vegetarian

The best source of protein is the most well-known demand in the fitness industry. It is the most important component for both muscle building and fat loss. Knowing the best source of protein is very important to adjust your diet.


Protein is the building blocks of muscles, organs, skin, cell membranes and pretty much everything. Before following any diet plan you should make a list of protein-rich foods.


It will be very convenient to change the diet plan according to your test. And you will get many options of protein-rich foods to add to your diet.


You should consume at least 0.5-0.8g per pound body weight. Whether you do any kind of workout or not. Now if you do resistance training or any kind of activity than you need to consume more proteins according to your activity level.


However, you should know the food sources rich in protein. There is some vegetarian source of protein and some non-vegetarian source of protein.


Generally vegetarian sources of protein considered as low-quality protein and non-vegetarian foods rich in protein are high-quality protein.


Whatever check out the list of best protein-rich foods that will help you to customize the diet plan yourself.


Best Non-vegetarian Source Of Protein


Non-vegetarian protein-rich foods are high-quality protein food because these are the complete source of protein.


That means all the essential amino acids are present in these protein sources.

These are:


1. Chicken Breast 


Chicken breast is a great source of high-quality protein. It is one of the most demanding protein sources in the fitness world. The best part is it has almost zero carbs and very few fats.


It is a lean source of high-quality complete protein. Which is essential for any diet plan. It is a very important food for those who are non-vegetarian and want to lose weight. Because it has almost zero carbs and High in protein.


Protein Content:


100g or 3.5oz of boneless skinless chicken breast has almost 31g of high-quality protein. That means almost 75% of the total calorie comes from protein.


Almost 3.6g fat of which 1g is saturated fat, 1.2g monounsaturated fat, 85 milligrams cholesterol, and 74 milligrams sodium. [source]


2. Egg


The egg is another great protein-rich food.

It is very convenient to cook. I think this is the cheapest high-quality complete source of protein in the market.


Protein Content:


The average size of a whole egg contains 6 gram of high-quality complete protein. It has 5 grams of fat of which 1.5g saturated fat and 185 mg cholesterol.


There is almost 70 cal in one egg. It is a rich source of vitamin A, D, E, Folate. Nice source of iron, zinc, omega-3, etc.[source]


3. Lean Ground Beef


Ground beef is one of the best source of protein. It is low in carb (almost zero) and has some amount of fat.


Protein Content:


A serving of 3oz (85g) of cooked ground beef (85% lean) has almost 22 grams of protein. 13 grams of fat of which 5 grams come from saturated fat.


It has almost 213 cal in a 3oz of serving. Zero-calorie comes from carbs. It is a great option for those who are following a ketogenic diet. [source]


4. Turkey breast:


Turkey breast is a nice option to change your taste with chicken and other stuff like that. It is also very low in carbohydrate. For weight loss, it is a great source of protein.


Protein Content:


3oz or 85 grams of turkey breast has 26g of protein, 1.8 of fat and almost 0g of carbohydrate. [source]


5. Tuna


Tuna fish is a great option as a source of protein. It is very popular among bodybuilders. Because it is low in both fat and calories.


Protein Content:


3oz of canned tuna has 22g of protein, 2.5g of fat of which 0.5g comes from saturated fat. It has 0g of carbohydrate.


Tuna is a great source of iron, selenium, vitamin D, calcium and omega-3 fatty acids. 3oz of canned tuna contains almost 110cal which is relatively very low. [source]


6. Salmon


Salmon is high in complete protein and other essential nutrients. High in omega-3 fatty acid and zero carbs. Nice source of protein for both fat loss and muscle building.


Protein Content:


100 grams of salmon has 21g of high-quality protein, 4.4g fat. Almost 127cal in 100 grams of serving. [source]


7. Shrimp


Shrimp is a type of seafood. Low in calorie but high in healthy nutrients. Low in fats and carbohydrate. Wonderful protein source for weight loss.


Protein Content:


3oz (85g) of shrimp has 19g of protein, 1.5g of fat and 1g of carbohydrate. There is no saturated fat in shrimp. [source]


Best vegetarian Source Of Protein


Non-vegetarian sources of protein are the source of low-quality proteins. Because all the essential amino acids are not available in these sources.


Although some sources have complete protein, the ratio of the amino acid profile is not as good as non-vegetarian protein-rich foods.


But, if you add two or three vegetarian sources of protein in one meal it can be a great source of high-quality complete protein.


8. Whey Protein Supplement


Whey protein is not a food source. Though it is a supplement, it comes from milk. So, everyone can have it.


It is a quick digestive and high-quality complete protein.


Protein Content:


The protein content of a whey protein may vary on the company and the type of protein. There are three types of whey protein. Whey concentrate, whey isolate, and whey hydrolyzed.


Generally, whey isolate is the most accepted whey protein. It contains 24g of protein per serving. It may vary on the company.


9. Cottage Cheese


Cottage cheese comes from milk. It contains casein protein which is a slow digestive protein. It is low in fats and carbohydrates.


High in calcium, riboflavin, vitamin B12.


Protein Content:


100 grams of a serving of cottage cheese (1% milkfat) contains 12.4g of protein 1g of fat and 2.7g of carbohydrate. It is low in calorie, almost 72 cal. [source]


10. Greek Yogurt


Greek yogurt tastes delicious and has a good amount of protein. Low in carbohydrates and low in calories.


Protein Content:


100 grams of Greek yogurt has 7.3g of protein, 3.3g of carbohydrate and 5.3g of fat. Almost 87 cal in 100 grams. [source]


11. Milk


Milk is again a tasty source of protein. If you are not a lactose intolerant then it can be a good option of protein. It is high in calcium and vitamin A.


Protein Content:


1 cup of milk (245g) has 125 cal. It contains 8.5g protein, 12g of carbohydrate and 4.7g of fat of which almost 3g comes from saturated fat. [source]


12. Soybean


Soybeans are a great option among the Non-vegetarian protein-rich foods. It is a complete source of protein. You might think it can cause gynecomastia, but the fact is you can have 45-50g of soy protein every day.


Protein Content:


100 grams has 173 cal. 16.6g protein, almost 10g carbohydrate and 9g fat. High in phosphorus, manganese, and iron.[source]


13. Tofu


Tofu is basically soy paneer. It is also a source of soy protein. It is high in manganese, iron, and calcium.


Protein Content:


1oz (28g) of tofu contains 134 cal. It has 13.4g of protein, 8.5g of fat and almost 4g carbohydrate. [source]


14. Almond


Almonds are very popular nuts and very nutritious. It is high in vitamin E, magnesium, manganese.


Protein Content:


1 oz (28g) almonds have almost 6g of protein and 13.8g fat. It contains 161 cal in 1 oz of almonds. [source]


15. Cashew


Cashew is a very tasty and healthy nut. High in vitamin K, copper, manganese and magnesium. Also high in Omega-3.


Protein Content:


1 oz of cashew contains 155 cal. Almost 5g protein and 9.2g of fats. [source]


16. Peanut Butter


Peanut butter is a great protein source for a snack meal. It is very delicious. High in vitamin B3 and manganese.


Protein Content:


2 tbsp or 32g of a serving contains 188 cal. 8g of protein, almost 16g of fat of which 3.3g comes from saturated fat.[source]


17. Tempeh


Tempeh is a very high protein food and it is a complete protein. Basically, it is a source of soy protein. But it can be a great source of protein for vegetarians. It is also low in carbohydrates.


Protein Content:


100 grams of tempeh has 196 cal. Almost 18g protein, 9.4g of carbohydrate and 11.4g fat. Tempeh is high in vitamin B2, manganese copper and phosphorus. [source]


18. Seitan


Seitan is wheat gluten. It has almost zero fat and very low in carbs. Nice option of protein-rich foods for vegetarians. Low in carbs and no fat. A great option for weight loss.


Protein Content:


1 oz of seitan provides 104 cal. In one ounce it has 21g of protein, almost 4g of carbs and almost zero fat. [source]


19. Quinoa


Quinoa is a source of complete protein. A great option for breakfast and high in fiber, folate (vitamin B9), manganese.


Protein Content:


1 cup or 185 grams of quinoa provides 222 cal. It has almost 8g of complete protein and 3.6g of fat. [source]


20. Lentils


Lentils are a popular source of protein among the vegetarians. Though it is incomplete protein, in combination with rice it can be a great source of complete protein.


Protein Content:


1 cup (198) cooked lentils has 230 cal. Almost 18g protein.high in folate (vitamin B9), manganese, phosphorus.[source]


21. Oats


Oats is a type of grain and a source of plant-based protein. It is loaded with manganese.


Protein Content:


2 oz or 56g of a serving provides 218 cal. Almost 9.5g protein. [source]


22. Brussel Sprouts


Brussel sprouts are vegetable but a good source of protein. And very low in calorie. It is loaded with vitamin K and a good source of vitamin A and folate.


Protein Content:


½ cup or 78g of brussel sprout contains 2g of protein and 28 cal. [source]


23. Pumpkin Seeds


Though pumpkin seeds are famous for a good source of fat, it is also a great source of protein. High in zinc and magnesium


Protein Content:


1 oz of pumpkin seeds provides almost 5.2g of protein and 5.4g of fat. It contains 125 cal. [source]


24. Black Beans


Black beans are a good source of protein. It is very low in fat. High in folate.


protein content:


1 oz of the black bean contains 37 cal. It provides almost 2.5g of protein and almost zero carbs. [source]




Many of the vegetarian sources of protein are incomplete, but the good thing is if you mix them in one meal you can have a decent amount of protein.


There are lots of vegetarian sources of protein you can mix together and change the meal according to your taste.


For non-vegetarians there is almost all sources are a complete source of protein. So, you can add it in a meal as per the taste.




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