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author: Sagar S Christopher
published: 2026-06-15
canonical: https://creatorlanehq.com/u/chriz_fit_kannada/p/enhanced-protein-handbook
---

# Enhanced Protein Handbook

Professional Protein Nutrition Handbook Top 50 Protein-Rich Foods (per 100 g) This handbook provides a practical reference for high-protein foods from vegetarian, dairy, seafood, meat, and supplemental sources. Values are approximate and intended for educational use. Rank Food Category Protein (g) Calories 1 Whey Protein Isolate Supplement 90 370 2 Soy Protein Isolate Veg 88 360 3 Spirulina Veg 57 290 4 Soya Chunks Veg 52 345 5 Soybeans (Dry) Veg 36 446 6 Milk Powder (Skim) Dairy 36 360 7 Hemp Seeds Veg 32 553 8 Chicken Breast Non■Veg 31 165 9 Pumpkin Seeds Veg 30 559 10 Turkey Breast Non■Veg 29 135 11 Tuna Non■Veg 29 132 12 Lean Beef Non■Veg 27 250 13 Peanuts Veg 26 567 14 Sardines Non■Veg 25 208 15 Cheddar Cheese Dairy 25 403 16 Masoor Dal Veg 25 352 17 Urad Dal Veg 25 341 18 Seitan Veg 25 143 19 Prawns Non■Veg 24 99 20 Moong Dal Veg 24 347 21 Kidney Beans Veg 24 333 22 Cowpeas Veg 24 336 23 Paneer Dairy 23 265 24 Toor Dal Veg 22 343 25 Salmon Non■Veg 22 208 26 Almonds Veg 21 579 27 Sunflower Seeds Veg 21 584 28 Black Beans Veg 21 341 29 Chana Dal Veg 21 364 30 Bengal Gram Veg 20 364

31 Tempeh Veg 20 193 32 Pistachios Veg 20 560 33 Crab Non■Veg 19 97 34 Mackerel Non■Veg 19 205 35 Flax Seeds Veg 18 534 36 Rohu Fish Non■Veg 17 97 37 Chia Seeds Veg 17 486 38 Oats Veg 17 389 39 Quinoa Veg 14 368 40 Amaranth Veg 14 371 41 Whole Egg Non■Veg 13 143 42 Buckwheat Veg 13 343 43 Edamame Veg 11 121 44 Cottage Cheese Dairy 11 98 45 Egg White Non■Veg 11 52 46 Greek Yogurt Dairy 10 59 47 Tofu Veg 8 76 48 Green Peas Veg 5.4 81 49 Mushrooms Veg 3.1 22 50 Broccoli Veg 2.8 34

Daily Protein Requirements  Sedentary adults: ~0.8 g protein per kg body weight  Active adults: 1.2–1.6 g/kg  Muscle gain: 1.6–2.2 g/kg  Older adults: 1.0–1.2 g/kg Sample South Indian High-Protein Day (~100–120 g) Breakfast: Moong dal chilla + Greek yogurt (25 g) Lunch: Rice + sambar + paneer + curd (30 g) Snack: Roasted peanuts + milk (15 g) Dinner: Fish/chicken curry with vegetables (35–45 g) Best Budget Protein Sources Moong dal, chana dal, soya chunks, eggs, peanuts, curd, milk, paneer, sardines, rohu fish, and chickpeas offer excellent protein at a relatively low cost. Key Tips  Include protein in every meal.  Combine legumes and grains for improved amino acid balance.  Prioritize whole foods and adequate hydration.  Spread protein intake across the day rather than consuming it all at once.