DEV Community

Cover image for Protein Content in Common Food Sources: A Simple Guide for Everyday Eating
Rakesh Reddy Peddamallu
Rakesh Reddy Peddamallu

Posted on

Protein Content in Common Food Sources: A Simple Guide for Everyday Eating

Protein is essential for building muscle, repairing tissues, and maintaining a healthy metabolism. Whether you're aiming to gain muscle, lose fat, or simply stay fit, getting enough protein through your diet is key. Here’s a simple guide to help you understand how much protein common foods contain.


🥚 Animal-Based Protein Sources

Food Serving Size Protein Content
Whole Egg 1 egg 6g
Egg White 1 egg white 3.5g
Chicken Breast (cooked) 100g 31g
Fish (Rohu, Salmon) 100g 22g
Prawns 100g 20g
Milk (cow, full fat) 1 cup (250ml) 8g
Greek Yogurt (plain) 100g 10g
Paneer 100g 18g
Cheese (Amul slice) 1 slice 5g
Whey Protein 1 scoop (~30g) 24g

🌾 Plant-Based Protein Sources

Food Serving Size Protein Content
Boiled Rajma (Kidney Beans) 100g 8g
Boiled Chana (Black/Kabuli) 100g 8g
Boiled Toor/Masoor Dal 1 cup (200ml) 10g
Soy Chunks (Nutrela) 50g dry 25g
Tofu 100g 10g
Almonds 10 pieces (~15g) 3g
Peanut Butter 1 tbsp 4g
Peanuts (roasted) 28g (1 handful) 7g
Oats 50g 5g

🍚 Carb-Based Sources (Low Protein)

Food Serving Size Protein Content
Cooked White Rice 1 cup 4g
Whole Wheat Roti 1 medium 3g
Brown Bread 1 slice 3g
Dosa (plain) 1 2g
Idli 1 2g

📆 Daily Protein Goal Example

If you weigh 67 kg and your goal is muscle maintenance or growth, you’ll need around 107g to 147g of protein per day. You can achieve this by mixing high-protein foods from both animal and plant sources and supplementing with whey if needed.


📄 Final Tips:

  • Try to get 70-80% of your protein from whole foods.
  • Use whey or plant protein supplements to fill in the gaps.
  • Distribute protein intake evenly throughout the day for better absorption.

Start tracking your meals and you’ll be amazed at how quickly you can hit your daily protein goal with smart choices!


Top comments (1)

Collapse
 
joshua_collins_6e5771497c profile image
Joshua Collins

If you’re trying to up your protein intake without fuss, I’ve found Strong Muscle Supplements really helpful. Their protein tablets UK are super convenient, especially when you’re busy and can’t always prepare a full protein-rich meal.What I like most is that they’re made with quality ingredients and actually taste good without any weird aftertaste. I’ve been using them alongside my workouts, and I’ve noticed better recovery and a bit more energy during the day. It’s not a magic fix, of course, but when combined with a good diet and training plan, they make a real difference.Another thing I appreciate is how easy it is to know exactly what you’re taking – the labels are clear, and the team behind Strong Muscle Supplements is really helpful if you have any questions about which product suits your goals .If you’re serious about your fitness and want something reliable for extra protein, I’d say give their protein tablets UK a try. They’ve made my routine so much simpler and effective!