List of Protein Rich Foods and Fruits

Why Does Our Body Need Protein?

Protein helps in making your muscles and bones stronger and hence needs to be a significant part of your every diet. Therefore, make protein a regular part of your diet, which will provide you with the required energy. But which foods contain protein? Are supplements sufficient or natural sources can do this needful? These questions can pop each time you are worried about your health and deteriorating bone strength!

This guide here will talk more about the foods and fruits, which contain protein and help in balancing your strength with the needed diet.

List of Protein Rich Foods and Fruits

List of Protein Rich Foods and Fruits

Dry Fruits

Check out the following dry fruits, which are rich in protein and are suitable for your daily consumption:

  • Dried Apricots – Protein makes most of your body strength and also helps in preserving your eye health. Dried Apricots are rich in vitamin A and proteins and helps in improving your overall health.
  • Raisins – There is about 3 grams of protein present in 100 grams of raisins. This dry fruit is free from gluten, which makes it healthier to consume and makes it an apt choice for protein intake. Raisins also help in fortifying your bones and muscles and prevents any injury occurring from daily working and walking routine.
  • Dates – This one is a bingo! You can get adequate level of protein, which is as high as 2.5 grams in 100 grams of date servings. Dates also contain sufficient level of cofactors, which help your body in synthesizing the protein aptly.


Following fruits are excellent sources of protein:

  • Avocado: Amongst all the protein rich foods, you can find avocado to be truly topping the charts. Avocado not only contains protein but also has healthy fat as well, which is well-suited for your body requirement.
  • Guava – For 100 grams of guava you get roughly 3 grams of protein and besides that, guava is rich in vitamin C; thereby making it a great immunity booster. If you compare it with other fruits, the protein content in guava is 3 times higher along with sufficient fiber and calories to keep you going.

Other Common Food Sources of Protein

From your kitchen and fridge, you can pick the following foods, which are suitable for safe protein intake:

  • Eggs – This one is a complete food with extremely high levels of proteins and calcium. Since ages, eggs are considered to be an apt food for the entire protein intake, but it is recommended not to separate the white and yellow part. Egg is best when you are taking it as a whole, which can be in the boiled as well as in the semi-boiled form.
  • Yogurt – This is a fermented food and contains high levels of protein, if you want, take the more dense form of protein. If we go by the serving, you can get up to 10 grams of protein in 100 grams of yoghurt. Therefore, watch out for the high nutrition content that can make you healthier in the end.
  • Milk – You may take milk for its exceptionally high protein content, which if we talk specifically about the ratio, then it is whey and casein that are rated highly on the scales. Whey is around 20%, while Casein forms 80% of the total protein available. In per 100 grams of milk, you can find up to 3.4 grams of protein.
  • Lentils – This is a legume, which is invariably a high source of protein content that can fulfill all your body needs. In 100 grams of lentils, you may find up to 9 grams of protein, which helps in making you fit and free from muscle and bone weakening. Your daily protein requirements can be met with one full bowl of cooked lentils.
  • Peanuts – What about a food, which can make you get the protein content per 100 grams? Peanuts are a rich source of protein and nutrition, which lets your body enjoy around 26 grams of protein content in a promising manner. Your body can synthesize this protein form in a more viable manner therefore; no major side effects are felt.

Protein rich foods are good for your body, but you have to be very careful when it comes to the right quantity to avoid any sort of complications at a later stage. If possible, take up exercise to enhance your body stamina that lets you strengthen your muscles and bones.

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:March 22, 2018

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