Top 5 High Protein Foods – Proteins as we all know is one of the main building blocks of our body as well as an essential nutrient for our body. For a human with 10% body fat, will have 50% of water and rest 40% will be protein. Therefore Proper protein intake throughout the life is important to keep ourselves healthy and fit. Protein is required more for Athletes and Sportsmen due to the continuous breakdown of body protein due to breakdown of muscles fibers during exercise.
Here we are going to talk about the Top 5 Low cost sources high protein foods which are available easily and does not pinch the pocket. For detailed molecular description of Proteins check here https://en.wikipedia.org/wiki/Protein_(nutrient)
Egg is ranked no.1 among the top 5 low cost high protein foods. There are on average between 5.2 and 7.5 grams of protein in an egg, depending on its size. For information on all sizes see below. Eggs are an excellent source of natural protein and are also relatively cheap when compared to other high-protein foods such as meat.
Another best part is the bioavailbility of egg protein which is more than 90% and therefore rated among the best low cost high protein sources
Milk is another top low cost high protein foods which is readily available across all the department stores and daily need shops. A glass of Milk of 300ml gives as approx.10.5 grams of Protein. Cow’s / Buffaloes’ Milk has 2 main components Casein and Whey. Casein is 80% in milk protein and Whey is 20%. Casein is basically the solid part also called as ‘Paneer’ which is extracted after curdling of milk and whey is the liquid part. This liquid part is further concentrated to make commercialized Whey Protein Powder.
Peanuts are an excellent source of high protein, offering 25.8 g per 100 g of peanuts, or around half of a person’s daily protein needs. Peanuts are easily available across departmental / daily need stores and can be consumed along with foods or as on the go snacks. Peanut Masala is one of the favorite snacks for military personnel. For further health benefits of peanuts https://www.webmd.com/diet/health-benefits-peanuts . Pl note that Peanuts should not be consumed in excess quantities as it may interfere with iron absorbed in intestine.
100 gm of Quinoa provides about 16 grams of protein. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. Now a days Quinoa is gaining popularity and is easily available on E-commerces sites at attractive prices as low as Rs.150/kg.
Kidney Bean (Rajma)
Kidney beans known as Rajma in India is another top 5 low cost Protein high protein foods and 100 grams of boiled kidney beans boast almost 9 grams of protein. Although the nutritional quality of bean protein is generally lower than that of animal protein, beans are an affordable alternative for many people. Rajma Rice is one of the favorite cousins in northern India and contains all the essential Amino Acids.
In fact, beans are one the riches plant based sources of protein sometimes referred to as “poor man’s meat”