Power Up With Protein: The Benefits Of High Protein Foods

Looking to power up your day with sustained energy and focus? Look no further than high protein foods! Whether you're an athlete, a busy professional, or just someone looking to feel your best, protein is a key nutrient that can help you stay satisfied and energized throughout the day. 


High Protein Foods


From lean meats to plant-based options like nuts and beans, there are plenty of delicious and nutritious high protein foods to choose from. So why not prioritize protein and see how it can transform your health and well-being? Keep reading.


What Are High Protein Foods and Why Do They Matter?


High protein foods are essential for a variety of reasons. Firstly, they can help you feel fuller for longer, assisting with weight management. Additionally, high protein foods can aid in building and maintaining muscle mass, especially for athletes and physically active individuals. Ultimately, a high protein diet can also benefit people recovering from an injury or illness by speeding up the healing process.


The Importance of Protein in Your Diet


Protein is formed (made up) of amino acids, which are the building blocks of your body's tissues. To function effectively, your body needs all 20 amino acids. Your body only makes 11 of these amino acids. The nine necessary amino acids must be consumed through diet. Protein is essential for healthy health, such as:


  • Tissue Building & Repair: Protein is needed to build & repair tissues throughout the body. This includes muscles, organs, & the immune system. Protein helps repair tissues & maintain a healthy immune system.

  • Enzymes & Hormones: Protein is needed to make enzymes & hormones that regulate body activities. Enzymes break down food into nutrients the body can absorb, while hormones regulate metabolism, growth, & reproduction.

  • Healthy Bones: Protein helps maintain healthy bones. Collagen, a bone protein, gives bone tissue structure & strength. Maintaining bone density & preventing bone loss requires eating adequate protein rich food.

  • Muscle Maintenance: Protein is essential for healthy muscles. Protein is needed to repair muscle tissue after exercise. Avoid loss of muscle mass & weakness by eating adequate protein rich food.

  • Healthy Skin, Hair, & Nails: Protein is essential for maintaining healthy skin, hair, & nails. These tissues are strengthened by collagen & keratin. Protein-rich diets promote skin, hair, & nail health.

  • Immune System Support: Protein is essential for immune system function. Antibodies are formed of proteins. Protein-rich diets can boost immunity & lower infection risk.

    Recommended Daily Intake Of Protein 


    The National Academy of Medicine recommends a daily intake of 0.8 grams of protein per kg of body weight for adults. However, this recommendation may vary depending on age, gender, & activity level. Athletes & individuals who are trying to gain muscle mass may require more protein in their diet.


    Protein Content

    Protein level



    High Protein

    These foods are rich in protein & can help meet daily protein needs. They are especially useful for individuals who engage in high-intensity workouts or weight training, as protein is essential for muscle repair & growth.


    Moderate Protein

    These foods contain a moderate amount of protein & can contribute to meeting the daily protein requirements. They are suitable for individuals who engage in moderate exercise or physical activity.


    Low Protein

    These foods contain a low amount of protein & are not significant sources of dietary protein. They are usually high in carbohydrates or fats & may not contribute to meeting the daily protein requirements.


     Note: The values listed in the table are approximate & may vary depending on the specific brand & serving size. Additionally, the protein content can be influenced by how the food is prepared & cooked.


    Sources of Protein: Top High Protein Foods


    1. Animal-based sources of protein such as lean meats like chicken, turkey, beef, pork, and fish, eggs, and dairy products such as Greek yogurt, cottage cheese, and cheese.


     Animal-based sources of protein


    2. Plant-based sources of protein such as Legumes like beans, lentils, peas, chickpeas, chia seeds and hemp seeds, tofu, tempeh, and other soy-based products.

    3. Protein supplements such as whey or casein protein, and plant-based protein powders can also be added to meals and snacks to increase protein intake.

    4. High protein nuts include almonds, peanuts, cashews, pistachios, walnuts, brazil, macadamia, and pecans.


      Which Food Has Highest Protein? 


      Here are the top 10 protein foods: 


      1. Chicken breast: A 3-ounce (85-gram) serving of cooked chicken breast provides around 26 grams of protein.

      2. Turkey breast: A 3-ounce (85-gram) serving of cooked turkey breast provides around 25 grams of protein.

      3. Fish (such as salmon, tuna, and halibut): A 3-ounce (85-gram) serving of cooked fish provides around 22 grams of protein.

      4. Beef (such as sirloin, ground beef, and steak): A 3-ounce (85-gram) serving of cooked meat provides around 22 grams of protein.

      5. Pork (such as pork chops and tenderloin): A 3-ounce (85-gram) serving of cooked pork provides around 22 grams of protein.

      6. Eggs: A large egg provides around 6 grams of protein.

      7. Greek yogurt: A 6-ounce (170-gram) serving of plain Greek yogurt provides around 17 grams of protein.

      8. Cottage cheese: A half-cup (110-gram) serving of cottage cheese provides around 14 grams of protein.

      9. Tofu: A half-cup (126-gram) serving of tofu provides around 10 grams of protein.

      10. Lentils: A half-cup (99-gram) serving of cooked lentils provides around 9 grams of protein.


        How High Protein Foods For Weight Loss Can Help?


         Weight Loss


        • High Satiety Value: Protein has a high satiety value, meaning it keeps you feeling full & satisfied for more extended periods. High protein diet can help reduce overall calorie intake & promote weight loss.

        • Higher Thermic Effect: Protein has a higher thermic effect than carbohydrates & fats, meaning the body burns more calories digesting protein. High protein diet can lead to an increase in energy expenditure & a reduction in body fat.

        • Improved Body Composition: High protein diets have been shown to improve body composition, increase muscle mass, & reduce body fat. High protein diet can lead to a more toned & lean physique.

        • Reduce Cravings: High protein diets have also been shown to reduce cravings, particularly for high-fat & high-sugar foods, which can help with weight management & weight loss.

          Risks & Side Effects of Consuming Too Much Protein


          Consuming too much protein can have some risks & side effects, which include:


          • Kidney damage: Consuming too much protein can strain your kidneys, leading to kidney damage over time. This is because your kidneys must work harder to remove the excess protein from your body.

          • Dehydration: High protein diets can cause dehydration because protein requires more water to be broken down & eliminated from the body.

          • Weight gain: Consuming too many high-protein foods can lead to weight gain, mainly if you consume more calories than your body needs.

          • Digestive issues: Consuming too much protein can cause digestive issues such as constipation, diarrhea, & nausea.

          • Increased risk of heart disease: Eating too much red meat, which is high in protein, has been associated with an increased risk of heart disease.

          • Bad breath: High protein diets can cause bad breath due to the breakdown of amino acids in the mouth.

          • Nutrient deficiencies: Consuming less protein can lead to a lack of other essential nutrients in your diet, such as fiber & vitamins.

            Sattu: The Powerhouse Protein From India


            Sattu, a roasted chickpea or gram flour, is a traditional protein-rich food that has gained popularity recently due to its many health benefits. Here are some of the benefits of consuming sattu: 




            1. High Protein Content: Sattu is an excellent source of plant-based protein, containing about 20-25% protein, which makes it an ideal food for vegetarians and vegans who may not get enough protein from their diet. Protein rich sattu benefit building and repairing muscles, bones, and skin.

            2. Rich in Fiber: Sattu is also high in dietary fiber, which helps to keep you full and aids digestion. Fiber also helps to regulate bowel movements and prevent constipation. It is estimated that 100g of sattu contains around 12g of fiber.

            3. Low Glycemic Index: Sattu has a low glycemic index, meaning it does not cause a spike in blood sugar levels. It's ideal for diabetics and those trying to control their blood sugar. Sattu benefits also contain complex carbohydrates, which are slowly digested and absorbed, providing a steady energy source.

            4. Rich in Vitamins and Minerals: Sattu is rich in vitamins & minerals such as iron, calcium, and magnesium. Bones, teeth, and muscles need these minerals. Hemoglobin, which transports oxygen, requires iron. Also, antioxidants in sattu protect the body from free radicals.

            5. Versatile: Sattu is incredibly versatile and can be used in various dishes. Sattu is a delicious and nutritious food that is easy to incorporate into your diet. Delicious and nutritious sattu recipe foods to try at home such as sattu sherbet (can be mixed with water, lemon juice, and sugar to make a refreshing drink) & can also be used to make parathas, laddoos, and even pancakes. 


              Fuel Your Day with Namhya Sattu Breakfast Cereal




              The Perfect High-Protein, Plant-Based Meal on the Go!


              Namhya Sattu Breakfast Cereal is a high-protein food that will give you the energy you need to start your day right! Packed with the natural goodness of powdered roasted gram, this cereal is the perfect balance of carbs, protein, and fat for a wholesome meal.


              With the added richness of nuts, oats, and sattu, this cereal is 100% raw, plant-based, and contains no preservatives. And the best part? You can eat it instantly! Simply mix half a cup of water or milk with 2-3 spoons of powder, and you're good to go.


              But this cereal isn't just for breakfast - it's also the perfect post-workout meal. Sattu contains around 20% protein by weight, along with calcium, iron, manganese, and magnesium, all essential for tissue repair after a strenuous workout.


              So, think again next time you're in a hurry and need more breakfast time! Namhya Sattu Breakfast Cereal is here to provide the nutrition you need to start your day. So, don't be fooled by fad diets and misleading marketing - give Sattu a chance and see how it can transform your life!

              Back to blog


              Ridhima Arora

              Ridhima Arora is an Indian entrepreneur, author, trained yoga instructor, and practicing nutritionist. She is the founder of Namhya Foods.Besides being the founder of Namhya foods, Ridhima also gives nutrition coaching in seminars to kids, NGOs, and corporates. She also works as a freelancer at Global Changemakers.