Protein is an important factor because every cell in body contains protein. Protein is essential for cell repair, growth and aging. New cells are constantly being produced in every person.

Top protein rich veg foods must have at home

Protein requirement for body is 0.8 gram per Kg of body. That means if you are of 60 Kg weight then you need 48 grams of protein daily. If one working out for muscular body 1.2 per Kg weight.

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250 ml of milk contains 8 grams of protein. Milk contains useful amino acids i.e. proteins along with calcium, Vitamin D. Which is useful for our bone strength (Muscle strength).

Milk and Milk Products

Peanuts contain a vitamin called biotin. which converts the food we eat into useful energy. Peanuts also contain fiber and antioxidants. 100 grams of peanuts contain 25 grams of protein.

🥜 Peanuts

We can also fulfill our need of protein by bringing paneer in the fridge at home. Content of protein in Paneer: 100 grams of paneer contains 20 grams of protein.


Soya chunks are the parts left after the oil has been extracted from soybeans.  In 100 grams of soybeans, we get 52 grams of protein and also get Omega 3 fatty acids.

Soya chunks  or Soyabean

It is an inexpensive option to complete your protein intake. This dish is loved by everyone from kids to adults. 100 grams of sprouts contain 19 grams of protein.

Roasted Chana