ProximatesgKey Nutrient

Foods Rich in Protein

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

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ 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	Potassium type soy protein isolate	88	193%	USDA
3	Dry powder gelatins	86	187%	USDA
4	White egg	84	184%	USDA
5	Bearded (oogruk) seal	83	181%	USDA
6	White egg	82	180%	USDA
7	White egg	81	177%	USDA
8	Protein powder whey based beverages	78	171%	USDA
9	Steelhead trout स्टीलहेड ट्राउट, सूखा, मांस (शोशोन बैनॉक)	77	169%	USDA
10	White egg	77	168%	USDA
11	Vital wheat gluten वाइटल व्हीट ग्लूटेन	75	165%	USDA
12	Beluga whale	70	153%	USDA
13	Abbott beverages	67	146%	USDA
14	Produced by acid wash soy protein concentrate	64	139%	USDA
15	Produced by alcohol extraction soy protein concentrate	64	139%	USDA
16	Cod fish	63	137%	USDA
17	Whitefish fish	62	137%	USDA
18	Bearded (oogruk) seal	62	137%	USDA
19	Salmon fish	62	136%	USDA
20	Pork skins snacks	61	134%	USDA
21	Red (sockeye) salmon	61	133%	USDA
22	Herring eggs fish	60	132%	USDA
23	Shoulder meat caribou	59	130%	USDA
24	Whey protein powder isolate beverages	58	127%	USDA
25	Pork skins snacks	58	127%	USDA
26	Spirulina seaweed	58	126%	USDA
27	Meat walrus	57	125%	USDA
28	Dried (alaska native) smelt	56	123%	USDA
29	Protein powder soy based beverages	56	122%	USDA
30	Powder egg substitute	56	121%	USDA

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.