Best High-Protein Foods to Eat

When we talk about eating healthy, one word keeps showing up again and again and that is protein. And no, it’s not just for fitness freaks or gym lovers. Protein is something your body needs daily, no matter your age, lifestyle, or goals.

Protein plays a role in almost everything from muscle strength and skin repair to healthy hair and hormone balance. It helps in tissue repair, improves metabolism, balances blood sugar, supports immunity, and most importantly it keeps you full and satisfied. That means fewer cravings, less mindless snacking, and more control over your appetite.

Still, many people don’t realize how easy it is to fall short on protein. With our busy lives and carb-heavy diets, we often load up on rice, roti, and snacks, while protein quietly takes a back seat. But the good news? You don’t need fancy supplements or expensive meals.

So, here’s a list of the best high-protein foods to eat, whether you're aiming to build muscle, lose weight, manage blood sugar, or simply feel more energetic every day.

Eggs

Let’s start with something you probably already have in your kitchen — eggs. They’re one of the most complete sources of protein, offering around 6 grams per large egg. And they’re loaded with essential vitamins like B12, D, and choline. The egg white holds most of the protein, but don’t skip the yolk because that’s where the nutrition lives.

Boiled, scrambled, poached, or turned into a quick masala omelette — eggs are a no-fuss way to fuel your body.

Chicken Breast

Lean, filling, and incredibly versatile, chicken breast is a favourite in almost every high-protein diet. It delivers about 31 grams of protein per 100 grams, with minimal fat. Whether you are meal-prepping or whipping up dinner in a hurry, grilled or roasted chicken fits in easily.

It’s also great for weight watchers because it keeps you full for longer without adding too many calories.

Greek Yogurt

Creamy, thick, and tangy, Greek yogurt packs in around 10 grams of protein per 100 grams, nearly twice that of regular yogurt. It’s not just about the protein though, it’s also good for your bones (calcium) and your gut (probiotics).

A bowl of Greek yogurt with fruit, honey, or just a pinch of salt and pepper can become your new favorite snack or breakfast.

Lentils (Dal)

Good old dal isn’t just comfort food; it’s protein power in a bowl. One cup of cooked lentils offers about 9 grams of protein. That’s not all, they’re high in fiber, iron, potassium, and other important nutrients. When combined with rice or roti, lentils offer a complete protein, especially important for vegetarians.

From masoor to moong to arhar — our desi dals are wholesome, affordable, and packed with goodness.

Paneer (Cottage Cheese)

Paneer is a staple in Indian households, and rightly so. With about 11 grams of protein per 100 grams, it’s rich, satisfying, and easy to cook. It also contains casein, a slow-digesting protein that helps in overnight muscle repair.

From tikkas to curries to grilled chunks tossed in spices — paneer never disappoints. For a lighter version, try making it at home with toned milk or go for low-fat paneer.

Fish (Tuna, Salmon)

When it comes to non-veg protein, fish deserves a top spot. Tuna and salmon provide around 22–25 grams of protein per 100 grams. Tuna is lean, while salmon comes with the added bonus of omega-3 fatty acids, which are great for heart and brain health.

Grilled tuna, baked salmon, or even a simple fish curry — all are delicious ways to up your protein intake.

Tofu

If you’re looking for a plant-based protein that’s versatile and nutrient-dense, go for tofu. Made from soybeans, tofu gives about 8 grams of protein per 100 grams and contains all nine essential amino acids.

It’s also a great source of iron and calcium. You can pan-fry it, grill it, toss it into stir-fries, or marinate it for that extra flavor. It absorbs spices and sauces like magic.

Quinoa

This humble grain has gained popularity for good reason. Quinoa is a rare plant-based source of complete protein, offering about 8 grams per cooked cup. It’s also gluten-free and high in fiber, magnesium, and iron.

Use it as a replacement for rice, stuff it into veggies, or turn it into warm salad bowls. It’s nutritious, easy to digest, and adds texture to your meals.

Nuts and Seeds

If you’re a snacker, nuts and seeds are your best bet for a protein boost. Almonds have around 21 grams, while pumpkin seeds pack 19 grams of protein per 100 grams. They’re also full of healthy fats, vitamin E, and antioxidants.

Toss a handful into your yogurt, smoothies, or salads or just keep a small container in your bag for when hunger strikes.

Protein Bars and Powders

We all have days where there’s no time to cook. That’s where protein bars and powders come in. A good-quality bar can give you 15–25 grams of protein, and so can a scoop of protein powder.

Go for clean-label options with minimal ingredients and no added sugar. They're perfect for post-workout recovery, travel, or late-night cravings.

How Much Protein Do You Actually Need?

According to the Indian Council of Medical Research (ICMR), the average Indian adult male needs about 60 grams of protein per day, and females need around 55 grams. But this can vary based on your weight, activity level, age, or specific health goals.

Rather than counting every gram, aim to include a good source of protein in every meal. Even small tweaks — like adding paneer to your sabzi or snacking on nuts — can make a big difference over time.

Final Thoughts

Adding more protein to your diet is a smart, sustainable choice that supports your body in countless ways. The best part? You don’t need to flip your entire routine. You just need to be mindful of the ingredients on your plate.

Start small. Add an extra egg at breakfast. Choose Greek yogurt over sugary snacks. Replace a bag of chips with roasted seeds. These tiny shifts add up and can change how you feel — more energy, less fatigue, better control over cravings, and stronger muscles.

And if you’re someone who’s always on the go whether you're working long hours, squeezing in workouts, or just juggling life — DomNom Protein Bars make it easy. They’re made with real ingredients, contain no added sugar, and deliver clean protein without compromise. Whether you're craving something chocolatey, nutty, or just need a midday energy boost — there’s a DomNom for that.