ProximatesgKey Nutrient

Foods Rich in Protein

Essential macronutrient made of amino acids. Critical for muscle building, immune function, enzyme production, and tissue repair.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Builds and repairs muscles
Supports immune function
Essential for enzyme and hormone production
Promotes satiety and healthy weight

Deficiency Signs

Muscle wasting
Weakened immunity
Slow wound healing
Hair loss and brittle nails

Higher needs:Elderly adults · Strict vegans without planning · People recovering from illness

Daily Requirement (RDA)

g/day

Adult Male

45.7

g/day

Adult Female

29.5

g/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Protein

Ranked by g per 100g edible portion. Filter by food origin or dietary preference.

#	Food	g/100g	% DV	DB
1	Soy protein isolate	88	193%	USDA
2	Soy protein isolate, potassium type	88	193%	USDA
3	Dried gelatine	87	190%	Ciqual
4	Gelatins, dry powder, unsweetened	86	187%	USDA
5	Protein powder, whey based, protein >70%, unfortified	85	186%	AFCD
6	Gelatine, all types	84	185%	AFCD
7	Gelatine	84	185%	CoFID
8	Egg, white, dried, stabilized, glucose reduced	84	184%	USDA
9	Prawns, standard, dried	83	182%	CoFID
10	Seal, bearded (Oogruk), meat, dried (Alaska Native)	83	181%	USDA
11	Egg, white, dried, powder, stabilized, glucose reduced	82	180%	USDA
12	Eggs, chicken, white, dried	82	179%	CoFID
13	Powder egg white	81	178%	Ciqual
14	Egg, white, dried	81	177%	USDA
15	Egg, white, dried	80	175%	USDA FDN
16	Beverages, Protein powder whey based	78	171%	USDA
17	Steelhead trout, dried, flesh (Shoshone Bannock) स्टीलहेड ट्राउट, सूखा, मांस (शोशोन बैनॉक)	77	169%	USDA
18	Egg, white, dried, flakes, stabilized, glucose reduced	77	168%	USDA
19	Vital wheat gluten वाइटल व्हीट ग्लूटेन	75	165%	USDA
20	Gluten, from wheat (vital wheat gluten)	75	165%	AFCD
21	Whale, beluga, meat, dried (Alaska Native)	70	153%	USDA
22	Beverages, ABBOTT, EAS whey protein powder	67	146%	USDA
23	Soy protein concentrate, produced by alcohol extraction	64	139%	USDA
24	Soy protein concentrate, produced by acid wash	64	139%	USDA
25	Dried squid	63	139%	CoFID
26	Fish, cod, Atlantic, dried and salted	63	137%	USDA
27	Seal, bearded (Oogruk), meat, partially dried (Alaska Native)	62	137%	USDA
28	Fish, whitefish, dried (Alaska Native)	62	137%	USDA
29	Fish, salmon, chum, dried (Alaska Native)	62	136%	USDA
30	Bombay duck	62	135%	CoFID

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Protein do I need daily?▼

The recommended daily allowance (RDA) for Protein is 54g/day for adult men and 45.7g/day for adult women, based on ICMR 2020 guidelines for India.

What does Protein do for the body?▼

Builds and repairs muscles. Supports immune function. Essential for enzyme and hormone production. Promotes satiety and healthy weight.

What happens if I don't get enough Protein?▼

Protein deficiency can lead to: Muscle wasting, Weakened immunity, Slow wound healing, Hair loss and brittle nails. Adequate intake through diet or supplementation is recommended.