Proteins are prime nutrients helpful in the tissue-building process and as fuel for cells in the human body.

Amino acids link together to form a protein which is broken down into a polypeptide chain during the digestion process.

The polypeptide produced is used by the body for normal functioning of the organs and also utilized by the skin and hair.

These proteins play an essential role in nucleic acid formation(DNA and RNA), hormones, co-enzymes, and glycoproteins.

Some of the vegetarian protein rich Indian food sources are leafy greens, millets, grains, legumes, and nuts. Non-veg protein rich Indian food sources are meats, milk, fish, and eggs.

This dietary food acts as a source for the essential amino acids which cannot be naturally produced by our body.


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Protein Rich Indian Food: A Brief Overview

1. Leafy Greens

Protein Rich Indian Food - Leafy greens

Leafy greens are one of the first protein rich Indian food sources and can be absorbed quickly by the body.

List of Protein rich Indian Leafy Greens are

  • Spinach
  • Mustard Greens
  • Cauli Flower
  • Moringa Leaves
  • Hummingbird tree leaves
  • Chicory leaves
  • Brown Indian hemp
  • Black nightshade
  • Kale

The above leafy greens are commonly found in all parts of India and used for daily cooking purpose.

In comparison, leafy greens are very in low in price and hold an abundant amount of proteins in it.

Leafy greens are taken as a side dish and also eaten in the form of salads and soup.

Leafy greens are not only rich in proteins but also has the right amount of vitamins and minerals.

Most of the greens have a high anti-oxidant capacity and fights free radicals.

It’s low in calories and rich in fiber.

Eating leafy greens in the morning is very good for health and keeps our minds fresh throughout the day.

2. Millets

Protein Rich Indian Food - Millets

Some of the vital protein rich Indian millets are

  • Finger millet
  • Proso millet
  • Pearl millet
  • Foxtail millet
  • Little millet

Millets are one of the vital protein rich Indian food in semiarid tropics of India. It is gluten-free food and source of essential proteins.

Many of the millets, especially finger millet(ragi) recommend for the natural treatment for diabetes due to its rich dietary fiber and protein content.

Other than proteins it’s also a good source of several B vitamins and various dietary minerals.

A 100 grams of millets contain about 11 grams of protein.

Similarly, millets are an excellent source of calcium, iron, magnesium, potassium, and zinc.

Also, it contains a reasonable amount of fiber which helps in improving the metabolism.

Furthermore, millets are very useful in burning unwanted cholesterol in the body.

Adding millets in our diet is very helpful in maintaining health and boost the immune system.

3. Legumes

Protein Rich Indian Food - Legumes

Some of the protein rich Indian legumes are

  • Green gram
  • Black gram
  • Broad beans
  • Chickpeas
  • Lentil
  • Groundnut

A 100 grams of legume beans contains about 5 grams of protein, 5 grams of dietary fiber and 244mg of potassium.

Legumes are a protein rich Indian food and a significant source of vegetarian protein and fiber.

The protein-rich legumes reduce the risk factors of diabetes and metabolic syndrome.

Research studies show it reduces the fat mass and sugar level in blood.

Also, it decreases the low-density-lipoprotein(LDL) naturally.

Furthermore, groundnuts are the type of legume which has a right amount of proteins, B vitamins, and polyunsaturated fats.

Recent studies in women show, on regular consumption of groundnuts helps in lowering the bad cholesterol.

4. Meat

Protein Rich Indian Food - Meat

Meats constitute a significant source of non-vegetarian protein throughout the world.

Based on the concentration of myoglobin in muscle fiber, there are two types of meats.

  • Red meat – Rich in myoglobin and thin muscle fibers.
  • White meat – Low myoglobin and broad fibers.

In India, chickens, sheep, rabbits, cattle, and pigs are essential sources of meat production.

Eighty-five grams of meat contains about the 22 grams of protein.

Water, protein, and fat are the main constituent of Meat.

Most of the meats are rich in amino acids and a good source of vitamin B12, selenium, phosphorus, niacin, vitamin B6, riboflavin, and iron.

Few studies show meat consumption may have an association with cardiovascular diseases.

Furthermore, meat is protein rich Indian food helps to prevent nutrient deficiencies and maintains overall health.

5. Eggs

Protein Rich Indian Food - Eggs

Eggs are the essential protein rich Indian cuisine food.

An average fifty grams of a boiled egg contains about 6 grams of protein.

The proteins in eggs are beneficial in building the muscle and bones in the body.

Moreover, the eggs contain all the nine essential amino acids for growth and development.

The egg is protein rich Indian food that is low in calories and a source of nutrients such as choline, which plays a vital role in brain and heart health.

Regular consumption of eggs is effective in weight loss due to its nutrient content.

Besides, research studies show cooked contains high protein content than a raw egg.

Eating egg in the morning reduces the feeling of hunger and keeps our mind full fresh throughout the day.

6. Fish

Protein Rich Indian Food - fish

One hundred grams of dried fish contain about 68 grams of protein in it.

Fish are a protein rich Indian food and a good source of proteins, minerals, vitamins, and omega-3 fatty acids.

Furthermore, fish has positive effects on health by supplying a reasonable amount of vitamin B12, potassium, magnesium, and other nutrients.

Eating fish rich in omega-3 fatty acid is very good for the heart and reduce the risk of cardiovascular diseases.

Fishes rich in protein content are tuna, salmon, sardines, and mackerel.

Regular consumption of fish helps in strengthening the bone.