Test – The Ultimate High Protein Foods List

Proteins are the body’s essential building blocks and are required for various metabolic processes. A diet lacking in protein can impair growth and development of the human body. Foods derived from animals, like meat, milk, fish, etc. are the most abundant sources of protein. In fact, it is believed that animal proteins are of better quality when compared to proteins derived from plant sources. This is because when proteins are digested, they break down into various amino acids. However, different proteins have different kinds and amounts of amino acids. Animal proteins have all the essential amino acids that are not produced by the body in adequate amounts. At the same time, some plant-based proteins are found lacking in some amino acids like lysine, methionine, tryptophan etc.

However, vegetarians and vegans must not despair as the human body does not need all the amino acids in every meal. There are many dairy and plant-based foods that are protein rich. Though vegans will need to steer clear of dairy and eggs as well, eating a variety of these foods will ensure that all the essential amino acids are available to the body in adequate amounts.



Be Informed, Be Healthy

People may choose to avoid animal proteins for various reasons – religion, culture, health, environment, animal rights – but knowing the vegetarian or vegan protein alternatives is very important. Incidentally, most vegetarian and vegan protein sources are also more weight loss-friendly and environmentally sustainable.
It has also been proved in recent times that even high-performing athletes and body-builders can have ample proteins from a vegetarian or vegan meal plan. As long as the diet is informed and varied to include food items providing different kinds of amino acids, there is no reason why you should be missing animal proteins.


Recent studies have revealed that the way we are today has been largely influenced by the diet of our forefathers. Palaeontological evidence shows that before the advent of agriculture, animal proteins formed a large component of the human diet. Even today, the best quality proteins in our diet are from non-vegetarian sources. Now, what makes animal or non-vegetarian protein better than its vegetarian alternative? The answer lies in amino acids, which are required for the proper functioning of the human body. There are nine essential amino acids that our bodies cannot synthesize on their own, and we need to acquire them from dietary sources. Most animal proteins have all the nine essential amino acids in adequate amounts and are, therefore, considered complete protein sources. Many plant-based foods too are rich in protein, but often they do not have all the nine essential amino acids, and that is why they are not considered complete protein sources.
Here is a list of some of the best non-vegetarian protein sources, which should be incorporated into your diet if you are serious about maintaining optimum health.

Sweet Corn




Sweet corn, also known as pole corn or sugar corn is a special variety of maize but with high sugar content. It is very different as compared to field maize. Sweet corn has golden yellow kernels that are tightly packed in rows on a central core and is popularly known as corn on the cob.

The kernels of sweet corn are tender, sweet and delicious and are consumed as a vegetable the world over. Sweet corn is usually harvested when the corn-ears are still immature or reach the milky stage. The cobs are used immediately or frozen for use later on otherwise the sugar content will get converted into starch and the kernels will become very tough.


How Many Grams of Protein Does Sweet Corn Have in a Serving?

100 grams of sweet corn contains 3.2 grams of protein and is 86 calories. It has 19 grams of carbohydrates of which 2.7 grams or 5% of the daily requirement are dietary fiber.


How to Consume Sweet Corn?

The ripe corn kernels are juicy and sweet and can be eaten as it is or cooked with a little bit of butter. It can also be eaten boiled or steamed. The entire corn cob can be grilled and eaten with a dressing of lemon, salt and pepper. The cob can also be boiled in salt water or steamed and served with butter.

You can add the boiled corn kernels to salads, pasta, pizza, stews, tacos, omelet, stews, risottos, fried rice, etc. You can use the corn to make corn chowder or sweet corn soup. Corn added to other beans can make a complete protein meal.


Health Benefits of Sweet Corn

Sweet corn is gluten-free and is high in vitamins, dietary fiber and antioxidants. Sweet corn has high levels of flavonoids that can help to prevent oral cavity1 and lung cancers2. It is particularly rich in ferulic acid that helps to reduce the risk of various cancers, inflammation and aging3. Sweet corn is rich in B vitamins that helps in body metabolism4 and is also rich in several minerals such as iron, copper, zinc, magnesium and manganese.


Nutrition Facts of Sweet Corn






The coconut is basically a drupe or a seed and not a nut. The term “coco” was given by the Spanish in the 16th century that means head or skull as the coconut shell resembles a head and face. The coconut comprises three layers. The outermost layer is usually removed. The middle layer is made up of fiber known as coir that is used commercially.

The coconut is very versatile and has many uses. Coconuts are consumed as part of the staple diet by the people in the tropic and sub-tropic regions. Young coconuts contain plenty of water which is extremely nutritious. In fact, it is believed that coconut water has lifesaving properties. Coconut water was used as emergency plasma transfusions for wounded soldiers during the World War II when the plasma supplies were in short supply.

The oil extracted from the coconut has many health benefits and can be classified as a superfood. In fact, the Pacific islanders consider coconut oil a cure for all illnesses and the coconut palm is so highly valued as a source of food and medicine, that they call it the “Tree of Life”. Coconut oil is used in the manufacture of cosmetics and soaps. The husk and leaves of the coconut are used to make decorations and furnishings.


How Many Grams of Protein Does Coconut Have in a Serving?

100 grams of coconut contains 354 calories, 33 grams of fat, 3.3 grams of protein and 15 grams of carbohydrates of which 9 grams is dietary fiber.


How to Consume Coconut?

The coconut has many culinary uses. Coconut oil can be used for cooking, frying and making margarine. The milk extracted from the coconut can be added to savory recipes, seafood dishes and various curries. The fresh coconut water can be drunk by itself or you can make it into a refreshing drink by adding mint leaves, lemon, etc. Coconut sugar that is extracted from the coconut sap is delicious and sweet with a hint of caramel flavor can be used as a sweetener or used instead of regular sugar.

The white flesh of the coconut can be eaten as it is like a snack or can be used in the fresh or dried form in many dishes. You can use it to make healthy desserts and sweets. It can also be added in the grated or dried form to many savory dishes and used to make chutney. You can use the dried coconut powder in granola bars to add some texture to your bars as well.


Health Benefits of Coconut

The coconut is extremely nutritious and is packed with fiber, minerals such as calcium, copper, zinc, iron, manganese, magnesium, etc. and B-complex vitamins and offers several health benefits, so it is categorized as a functional food.  Coconut contains the vital fatty acid, lauric acid that helps to increase the good cholesterol in the blood5. Consuming coconut can also help in improving digestion, reduce appetite6, increase satiety7, killing harmful pathogens8, reducing seizures9, building immunity, regulating cholesterol10, reducing symptoms of Alzheimer’s11, increasing metabolism12 and even getting rid of stubborn belly fat13!

The coconut water has a very high concentration of electrolytes, minerals and bioactive compounds that make it an excellent source of hydration. Apart from being used for cooking, coconut oil is excellent for the hair and skin14. It has antioxidants and hydrating agents that help the skin stay smooth, healthy and younger looking.

The coconut flesh can be dried and ground to make flour which is low in carbohydrates, high in fiber and is gluten-free. The coconut sugar is full of minerals, vitamins and amino acids and is low glycemic food and very beneficial for diabetics.


Nutrition Facts of Coconut



Alfalfa Sprouts


Alfalfa Sprouts


Alfalfa sprouts are produced by germinating alfalfa seeds and are usually harvested when the shoot appears before it matures. The technique of sprouting goes back to around 5,000 years back when Chinese physicians used sprouts for medical purposes. During World War II, Dr. Clive McKay, professor of nutrition at Cornell University, introduced sprouts to the Western world.

Sprouts are very easy to grow, they mature in 3-5 days, do not require water or sunlight and are easy to prepare. Alfalfa sprouts are extremely nutritious. They are packed with the nutrients present in the seed and the process of sprouting brings out several beneficial enzymes. Sprouts also contain more vitamins, minerals, proteins and lesser starch as compared to the un-sprouted seeds. The starch present in the sprouts is converted to simple sugars and can easily be digested.


How Many Grams of Protein Do Alfalfa Sprouts Have in a Serving?

100 grams of alfalfa sprouts contain 3.99 grams of protein and 2.1 grams of carbohydrates. They are very low in calories, 100 grams of sprouts contains 23 calories.


How to Consume Alfalfa Sprouts?

Alfalfa sprouts are commonly used in oriental cuisine and are great to add to salads, soups and sandwiches. Once they grow into adult plants, the alfalfa is too bitter and coarse to eat.

You can use alfalfa sprouts to make spring rolls with other veggies, shredded chicken or seafood. You can toss a handful of healthy alfalfa sprouts to your stir-fries or fried rice. You can add them to your stews, curries and meatloaf dishes or to your whole wheat pasta.



Health Benefits of Alfalfa Sprouts

Alfalfa sprouts contain concentrated amounts of minerals such as calcium, magnesium, zinc and potassium and vitamins like vitamins C, K and B-vitamins. They provide a nutrient-dense and low-calorie option to your diet and adding these to your meal can boost the nutrition content of your meals.

Alfalfa sprouts contain phytoestrogens and saponins that are extremely beneficial and help to prevent several diseases. Eating alfalfa sprouts can help to prevent cancer, aging, diabetes, high cholesterol, osteoporosis and symptoms of menopause and help you build immunity, healthy bones and get great skin15 16 17 18 19 20. Some of the studies referenced previously have been conducted on animals and further studies on humans must be conducted to ascertain the benefits.


Nutrition Facts of Alfalfa Sprouts


Wild Rice


Wild Rice


Wild rice, also known as Indian rice, water oats and Canada rice, is not really rice but a semi-aquatic grass that natively grows in tidal rivers, lakes and bays. Although it is known as rice, wild rice is not related to the traditional Asian rice. Wild rice is native to North America and China and was considered sacred by some tribes in ancient times.

Wild rice consists of an outer sheath that is chewy in texture and contains the grain within. Wild rice has a strong and nutty flavor. The stem of the plant is eaten as a vegetable in China.


How Many Grams of Protein Does Wild Rice Have in a Serving?

100 grams of cooked wild rice contains around 4 grams of protein, 21.3 grams of carbohydrates and 101 calories.


How to Consume Wild Rice?

Wild rice can be cooked just like regular rice and then can be used in many recipes. You can make wild rice pilaf with steamed veggies or dried fruits. You can add wild rice to beans or lentils. You can add it to salads, soups or even mix it with cooked brown rice or quinoa. You can pop the wild rice like popcorn and enjoy it as a crunchy, healthy snack as well!


Health Benefits of Wild Rice

Wild rice is extremely nutrient-dense. It is very high in proteins, fiber, minerals like phosphorous, magnesium, manganese and zinc, vitamins such as folate, niacin and vitamin B6, and antioxidants. Consuming wild rice can help in improving heart health, reducing the risk of cancer, slowing the process of aging,  protecting against chronic diseases, stimulating growth and repair in the body, preventing diabetes and strengthening the bones and the immunity system21 22 23 24 25.


Nutrition Facts of Wild Rice






Green veggies are super-healthy, but of them all, kale rules. Kale is one of the most nutritious and healthiest plant foods that exist on this planet. Kale is chockful of beneficial nutrients and has medicinal properties too.

Kale is a green vegetable that belongs to the family of cabbage, cauliflower, broccoli, Brussels sprouts, etc. It is believed to have been cultivated around 2,000 years ago in the Mediterranean region. Kale is available in different varieties – green or purple in color and can have a curly or smooth appearance. The most commonly available variety of kale is called Scots kale or curly kale that has curly green leaves and a fibrous hard stem.


How Many Grams of Protein Does Kale Have in a Serving?

100 grams of kale contains 4.3 grams of protein, 9 grams of carbohydrates and 49 calories.


How to Consume Kale?

Kale can be frozen and the flavor is enhanced and it tastes sweeter after coming in contact with the frost.

You can sauté kale with a splash of olive oil. You can also steam or braise kale and use in many recipes. You can use fresh kale to make a healthy salad. You can also add it to your stews, smoothies, soups or pasta sauce. You can make kale chips by baking it in the oven with a drizzle of oil or fry it and eat it as a quick snack.


Health Benefits of Kale

Kale is so healthy and packed with nutrients that are considered as a super food. It is packed with valuable vitamins like vitamins A, C, K and folate and minerals including potassium, calcium, zinc and phosphorous. Kale contains proteins, fiber, omega-3 fatty acids, and nutrients like zeaxanthin and lutein that give the kale its dark green coloring and protects against eye problems such as cataracts and macular degeneration26. Kale also helps in healthy digestion, development of healthy skin, bones and hair, reduces the risk of heart disease, cancer, blood pressure and improves the blood glucose levels27 28 29 30 31 32.


Nutrition Facts of Kale


Hemp Seeds


Hemp Seeds


Hemp seeds are technically nuts and are also called hemp hearts. They come from the hemp plant and belong to the same species as cannabis or marijuana. However, hemp seeds do not have the same effects as cannabis as they have only traces of THC, the active compound in marijuana.  Hemp seeds are one of the most nutritious seeds on the planet. Hemp seeds have been grown for several years as a source of edible seeds, oil, fiber, lubricant and fuel.


How Many Grams of Protein Do Hemp Seeds Have in a Serving?

Hemp seeds are considered to be a complete protein. They are one of the best vegetarian sources of protein and are quite easy for the body to digest and absorb. 100 grams of shelled hemp seeds contain 37 grams of protein, 45 grams of fat and 580 calories.


How to Consume Hemp Seeds?

Hemp seeds have a mild nutty flavor and you can eat the shelled seeds or the hemp hearts by themselves as a snack or sprinkle them on any dish to enhance the nutrition. You can sprinkle them onto your cereals, smoothies, salads or yogurt. You can blend hemp seeds with water to make hemp milk that you can use instead of dairy milk in beverages and other recipes. The hemp oil can be used to drizzle over grilled vegetables, popcorn, whole wheat pasta or used to make salad dressings.


Health Benefits of Hemp Seeds

Hemp seeds are extremely nutritious and a great source of protein and essential fatty acids. They contain all 20 essential amino acids and the 9 essential amino acids that our body cannot manufacture, which makes hemp seeds a complete protein. Hemp seeds are a great source of vitamin E and minerals such as calcium, iron, phosphorus, sodium, magnesium, potassium and sulfur. This “superfood” helps to improve cardiovascular health, metabolism, digestion and balance hormones33 34 35 36 37 38.


Nutrition Facts of Hemp Seeds



Also known as Khorasan wheat or Pharaoh Grain, Kamut grains are a healthier variety than traditional wheat. They were discovered in ancient Egyptian tombs and they traveled to the U.S. through airmail from a soldier to his father who grew them on his farm in Montana. Today, Kamut is found in many health stores.

Kamut is very nutritious and great for people who suffer from wheat allergies. Kamut has a chewy texture and a rich buttery and nutty flavor, which makes it delicious to eat.


How Many Grams of Protein Does Kamut Have in a Serving?

Kamut contains 30% more protein than wheat and fatty acids too.  100 grams of Kamut contains 6 grams of protein, 30 grams of carbs and 146 calories.


How to Consume Kamut?

You can consume Kamut directly like wheat or make it into flour. You can eat Kamut for breakfast and make it more interesting by adding nuts, fruits and honey. You can add Kamut to your salads, soups, stews or pasta dishes. You can add it to your pancakes, waffles or other snacks. You can add Kamut to your stir fry or to your meat or fish dishes. You can use Kamut flour to bake cakes, breads, cookies, muffins, etc.


Nutrition Facts

Kamut is nutrient-dense and is richer in proteins, vitamins, minerals, amino acids and fatty acids compared to regular wheat. It is also very easy to digest. Kamut is known as a “high energy grain” due to its high content of lipids that provides more energy than refined carbs.

Navy Beans

Navy beans got their name as they formed part of the staple food of the US Navy in the early part of the 20th century. Navy beans aslo known as haricot beans or pea beans are small, smooth, creamy-white colored beans with a mild flavor. They are one of the 13,000 species belonging to the legume family.

Navy beans are a great inexpensive source of protein and have become quite popular in cuisines all around the world. Navy beans can be canned or stored for long periods of time without losing their nutritional value.


How Many Grams of Protein Do Navy Beans Have in a Serving?

100 grams of boiled navy beans contains 8 grams of protein, 26 grams of carbohydrates of which 11 grams comprises dietary fiber and 140 calories.


How to Consume Navy Beans?

Navy beans are available all year round in the canned form or in pre-packaged containers. They are traditionally used to make baked beans and in the French dish, cassoulet.

You can add pre-cooked navy beans to your soup to add a protein punch. You can mix them with herbs and olive oil and serve the beans on bruschetta or crackers. You can use navy beans to make a delicious dip or sandwich spread. You can combine navy beans with other veggies to make a hearty main dish or make healthy chili. You can also add them to your salad.


Nutrition Facts

Navy beans are almost completely fat-free and are a wonderful source of high-quality protein and fiber. Navy beans are also very rich in essential minerals such as magnesium, copper, manganese and potassium and vitamins like riboflavin and folate.

When combined with whole grains such as brown rice or whole wheat pasta, navy beans provide protein that is comparable to dairy foods or meat minus the saturated fats and high calories.

Peanut Butter

Now, who is not fond of peanut butter paired with delicious fruit jelly? “PBJ” sandwiches are perhaps the most favorite snack of any kid or adult and part of every kid’s lunch box.

Peanut butter can be traced to the 1900s, where it was mainly found in tea rooms as part of the fancy food for rich people. Peanut butter is mostly unprocessed and is esentially roasted peanuts that are ground till they become into peanut butter.

Peanut butter is such a favorite that November is celebrated as “National Peanut Butter Lover’s Month” in America.


How Many Grams of Protein Does Peanut Butter Have in a Serving?

100 grams of peanut butter contains 20 grams of carbs of which 6 grams is fiber, 25 grams of protein, 50 grams of fat of which 50% of the fat content is monounsaturated and 30% is polyunsaturated fats and 588 calories.


How to Consume Peanut Butter?

Peanut butter can simply be eaten by itself by the spoonful or most popularly it is spread on bread along with fruit jelly to make “PBJ sandwiches”. You can eat peanut butter with a crisp tart apple, with sharp cheese or add it to the spicy sauce that is drizzled onto chicken skewers. You can use peanut butter in cookies and candies. The salty peanut butter can be paired with several foods such as bacon, cheese, oatmeal, crackers, cured meats, breads, fruits, honey, etc.


Nutrition Facts

Peanut butter has a bad reputation for being very fattening. However, it may come as a surprise that this delicious spread is very good for your health. It is high in protein and the “good” fats help in keeping diseases like diabetes and Alzheimer’s away. Peanut butter is also rich in several vitamins and minerals such as vitamin B3, B6, B5, E, folate, copper, magnesium, manganese, zinc, potassium and selenium.

Black-Eyed Peas

Black-eyed peas, also known as cowpeas are actually beans and not peas that are grown in Africa, Asia and other arid areas. They are cream colored beans with a black spec that looks like an eye and black-eyed peas get their name from their appearance. They are delicious and versatile beans that have a host of health benefits.


How Many Grams of Protein Does Black-Eyed Peas Have in a Serving?

100 grams of black-eyed peas contains 8 grams of protein and around 116 calories and the majority of the calories come from carbohydrates.


How to Consume Black-Eyed Peas?

Black-eyed beans are usually cooked and then consumed. You can add black-eyed peas to your salads, stews, cakes and other vegetarian and meat dishes.


Nutrition Facts

Black-eyed peas are very nutrient dense and are very rich in iron, protein, potassium, fiber, B vitamins, vitamin K and are low in calories and fat. They also contain amino acids such as lysine, tryptophan, histidine, etc.  Consuming black-eyed peas has several health benefits such as improving digestion, helping to improve sleep disorders, managing diabetes, protecting the heart, detoxifying the body and aiding in healthy blood circulation.


Broccoli is native to Italy and can be dated to around the 6th century B.C. It originated from the wild cabbage and in fact, the word broccoli is from the Italian word “broccolo” or cabbage sprout. Broccoli comes from the cruciferous family that includes cabbage, kale, turnips, cauliflower, etc.


How Many Grams of Protein Does Broccoli Have in a Serving?

100 grams of broccoli contains 2.8 grams of protein. Just a cup of broccoli contains 30% of the calcium required per day. The major plus is that broccoli is a fat-free veggie and is low in calories and sodium.


How to Consume Broccoli?

You can eat broccoli raw or sautéed and also add it to your salads and wraps. You can add broccoli to your pasta, pizza omelets, or flat bread. Broccoli can also be boiled or steamed and added to dishes. You can puree cooked broccoli and add it to your soups, gravies and stews.


Nutrition Facts

These mini trees are powerhouses of nutrients and are regarded as one of the healthiest veggies. Just a cup of broccoli offers more than 100% of your daily requirement of vitamin C, and K. It is a wonderful source of fiber, vitamins B6 and A and potassium. Considering that it is a non-starchy vegetable, it contains a good quantity of protein too.

Broccoli is chockful of antioxidants and phytochemicals and has numerous health benefits too. Broccoli is great for boosting immunity, and also benefits the cardiovascular system and digestion. It also has properties that prevent cancer and inflammation.

Brussels Sprouts

Brussels sprouts can be traced back to the 16th century. They belong to the same family as cabbage and broccoli. In fact, they resemble mini cabbages. Brussels sprouts are notorious for their harsh odor and taste that people don’t really like. However, when cooked, Brussels sprouts have a dense, crisp texture and a slightly sweet and nutty taste.


How Many Grams of Protein Do Brussels Sprouts Have in a Serving?

100 grams of Brussels sprouts provides about 3.4 grams of protein, 0 grams of fat, 9 grams of carbs of which 3.8g is dietary fiber and it contains only 48 calories.


How to Consume Brussels Sprouts?

Brussels sprouts taste great and can be eaten by themselves or seasoned with salt and pepper. You can add Brussels sprouts to your salads with veggies and nuts or to your side dishes. You can roast, sauté or pan fry the Brussels sprouts for a crunchy texture.

You can also cook Brussels sprouts. However, overcooking them will reduce their nutrition level and also release a pungent sulfurous odor that can be quite offensive.  So, you can blanch the Brussels sprouts in boiling water and let them cool before adding them to your recipes. Brussels sprouts can also be cooked by using other methods such as microwaving or steaming.


Nutrition Facts

Brussels sprouts are nutrient-dense but low in calories. In fact, they are among the top 20 most nutritious foods. For a green veggie, they are surprisingly high in protein. They are also a rich source of vitamins K and C.  Consuming just 1 cup of Brussels sprouts provides around 125% of vitamin C and 195% vitamin K required in a day. Consuming Brussels sprouts is very beneficial for bone and eye health.

Goat Cheese

Goat cheese is made from goat’s milk. Today, France is the largest producer of goat cheese. Goat cheese is usually white in color and has a distinct flavor. It is in fact considered a gourmet delight.

Goat cheese comes in a variety of flavors, ranging from mild and delicate to pungent and strong. It is also available in a variety of textures ranging from soft and creamy to semisoft and hard and crumbly. You can get goat cheese that is fresh, aged or that has been marinated in red wine or olive oil.


How Many Grams of Protein Does Goat Cheese Have in a Serving?

100 grams of goat cheese contains 22 grams of protein and 364 calories.


How to Consume Goat Cheese?

Goat cheese can be added to salads. You can add it to your pizzas, quiches and omelettes. You can stuff roasted peppers, chicken, pork tenderloin, etc. with goat cheese. You can also crumble it onto your roasted eggplant, grilled zucchini or steamed asparagus.


Nutrition Facts

The question usually asked “Is goat cheese healthy?” Well, goat cheese is easy for the body to process and digest as it contains middle chain fatty acids and is lower in fat, calories and cholesterol when compared to cheese from cow’s milk. And although goat cheese has lesser calories, it has a full, creamy and rich flavor. Goat cheese is a great source of protein, calcium, vitamin A and K, niacin, thiamine and phosphorous.


Considered as the queen of fruits, the guava is native to Mexico and Central America and is also known as the “sand plum”. It is a tropical fruit that has a unique taste and flavor. When ripe, the guava has a creamy textured flesh with many small semi-hard edible scattered seeds near the center and a musky sweet aroma. Guavas come in varying colors light green, yellow and its flesh vary from white, pink to dark red.


How Many Grams of Protein Does Guava Have in a Serving?

100 grams of guava contains 2.8 grams of proteins and is only 68 calories.


How to Consume Guava

You can eat the guava fresh by itself or add it to other fruits in a fruit salad. Guava is made into a rich, thick paste and made into cheese in some parts of the world. Fresh guava juice is a delicious beverage. Guava is also used in many dessert preparations and also used to make candies, jellies, jams, preserves, marmalade, etc.


Nutrition Facts

The guava is very nutrient-dense and has many health-promoting qualities, that it is often called a “super fruit”.  It is low in calories and fat but a powerhouse of nutrients and is rich in fiber, vitamins C and A, manganese, folate, potassium antioxidants and lycopene. Guava contains 80% water which helps to keep your skin healthy and hydrated. Eating guava can have plenty of health benefits including prevention of cough, cold, high blood pressure, diarrhea, etc.

Greek Yogurt

Greek yogurt is native to Europe and originated hundreds of years ago where goat and cow milk were fermented in order to extend their shelf life. Greek yogurt is produced by adding live cultures or bacteria to milk and removing the liquid whey by filtering it. The filtering process also removes some of the water, salt and lactose sugars leaving behind the thick Greek yogurt. Greek yogurt is thicker and has higher protein content compared to regular yogurt. It is also contains lower carbs and sugar.


How Many Grams of Protein Does Greek Yogurt Have in a Serving?

Greek yogurt has twice the amount of protein compared to the regular yogurt. 100 grams of Greek yogurt contains 10 grams of protein and only 59 calories. It has 3.6 grams of carbohydrates and only 0.4 grams of fat.


How to Consume Greek Yogurt

You can have Greek yogurt by itself or you can add a handful of fruits and nuts and have it for breakfast. You can use Greek yogurt as a substitute for sour cream, mayonnaise, cheese or oil. It can also be used instead of butter and other fats in baked goods. You can use Greek yogurt to make dips, smoothies and other desserts.


Nutrition Facts

Today, many health-conscious people are turning to Greek yogurt. Very few foods pack a walloping punch of health in such small quantities like the Greek yogurt. A small bowl of Greek yogurt is packed with vital nutrients such as protein, vitamin B12, potassium, iodine and calcium. It is packed with probiotics that keeps your digestive system healthy.  Greek yoghurt helps to increase your metabolism and at the same time helps to reduce weight.

Nori Seaweed

Nori seaweed is edible seaweed that grows in cold and shallow water. Nori seaweed was considered as a superfood in the ancient times and was probably the secret of longevity and good health of the people.

Nori stands for the Japanese word “do” and are dried seaweed sheets that are made from red algae. When dried, nori turns blackish-green in color. It has popularly been used in Asian cuisine for centuries. In the US, nori seaweed is commonly used in sushi dishes.


How Many Grams of Protein Does Nori Seaweed Have in a Serving?

100 grams of nori seaweed contains 6 grams of protein, a negligible amount of fat, 5 grams of carbohydrates and only 35 calories.


How to Consume Nori Seaweed?

Nori has a salty and tangy taste that makes it a delicious addition to soups. Nori can be toasted and made into tasty chips that can be eaten as a snack. You can use it in your salads as a dressing or in your omelet. You can add it to your mayonnaise or dips.


Nutrition Facts

Seaweed takes a wealth of its minerals from the sea that accounts for almost 36% of its mass. It is very high in iron, iodine, calcium, magnesium, protein, fiber, vitamins C, A and B, alpha linoleic acid, etc. It is the best source of vitamin B12 for vegetarians. In fact, nori seaweed contains more vitamins than vegetables and fruits. Eating nori seaweed can be very beneficial for health.

Chia Seeds

Chia seeds are edible seeds that date back to the Aztec and Mayan cultures and are native to South America. The word “Chia” stands for strength and the seeds were used in ancient times as an energy booster. These tiny black seeds are related to mint.

Chia seeds are natural and unprocessed, whole-grain that can be absorbed by the body as seeds. These seeds have a mild nutty flavor and can be easily incorporated into your diet. In the recent years, chia seeds have become extremely popular with health-conscious people all over the world.


How Many Grams of Protein Do Chia Seeds Have in a Serving?

Take care not to be fooled by the size of these tiny seeds; they pack a mighty nutritional punch. They are an excellent source of proteins, especially if you do not eat animal-based foods.

100 grams of chia seeds contain 17 grams of protein and 486 calories. They also have a high content fat of 31 grams of which 24 grams are polyunsaturated fats that are “good” fats.


How to Consume Chia Seeds?

Chia seeds can be easily incorporated into your foods and beverages. They can be eaten raw or in the cooked form. You can sprinkle them on your cereals, porridges, puddings, vegetables, rice dishes, sauces or baked goods like muffins and bread. Chia seeds can be added to yogurt, juices and other beverages.  They can be used to thicken soups, sauces and gravies. When mixed with water, it turns into a gel.


Nutrition Facts

Chia seeds are among the healthiest foods on earth. They are super healthy and are packed with nutrients that are good for your body and brain. They contain protein, carbs, fiber, calcium, magnesium, zinc, antioxidants, essential amino acids and omega-3 fatty acids. The omega-3 fatty acids help to raise the HDL or “good” cholesterol in your blood and protect against stroke and heart attack.

It’s no wonder these tiny seeds are regarded as one of the “superfoods” of modern times.

Cottage Cheese

Cottage cheese is a white, soft, creamy low-calorie cheese that has a very mild flavor as compared to aged cheese. When the protein contained in milk, casein, reacts with the acid, the milk coagulates and cottage cheese is formed. Cottage cheese is usually made from the curds of cow’s milk that has been pasteurized. You can use regular, non-fat or reduced-fat milk to make cottage cheese.

Cottage cheese is a fresh cheese as it does not undergo any kind of ripening, aging or processing to enhance the flavor. The use of cottage cheese has become very popular in the recent years and now it is being included as part of a healthy diet.


How Many Grams of Protein Does Cottage Cheese Have in a Serving?

100 grams of cottage cheese contains 3.38 grams of carbohydrates, 2.6 grams of sugar, 4.5 grams of fat and 11.12 grams of protein. 100 grams of cottage cheese contains 98 calories.


How to Consume Cottage Cheese?

Cottage cheese can be consumed raw as it is or it can be added to salads, fruits or granola. Cottage cheese can be mixed into the batter for making pancakes or waffles as a substitute for milk. You can use it instead of sour cream. You can also use cottage cheese to make dips. You can use it as a protein-rich spread on toast, sandwiches, rolls, etc. and use it as a substitute for mayonnaise. You can add cottage cheese to your scrambled eggs for a creamy, smooth texture. Cottage cheese can also be used in baked goods such as cakes, breads, muffins, etc.


Nutrition Facts

Not only is cottage cheese rich in protein, it also contains essential nutrients. It is also very low in calories and packed with calcium, B vitamins, selenium and phosphorous.

Cottage cheese is very popular with bodybuilders, athletes, and sports persons as the casein contained in the cottage cheese is a very slow digesting protein and release energy very slowly. The by-product of cottage cheese preparation is whey, another protein which is extremely healthy and used widely by fitness and sports persons.


It is believed that dates were part of the staple diet of Babylonia 8,000 years ago. In fact, they are one of the oldest cultivated fruits. Dates are considered to be a drupe as they have a single stone or pit in the center.

Dates are available fresh or dried and in colors such as honey yellow, red and brown. They have a wrinkled exterior and are very sweet with a chewy texture and a deep, rich flavor.  The Medjool variety is mahogany brown in color and sweetest among all varieties and has a toffee-like flavor. Although dates have become popular the world over, they are still a very important part of the Middle Eastern cuisine.


How Many Grams of Protein Do Dates Have in a Serving?

100 grams of dates have 2.4 grams of protein and is 282 calories. 100 grams of dates has 75 grams of carbohydrates of which 8 grams is dietary fiber and it has a whopping 63 grams of sugar.


How to Consume Dates?

Dates can be eaten fresh or in the dried form. Dates are used to make chutney and date vinegar. Date paste is used as flavoring and also in bakery products. The date palm is used to make jaggery, which is very delicious. In ancient times dates were used to make wines by the Egyptians.

Dates can be eaten by themselves as a snack or added to porridge or cereals. Dried dates can be added to bread, cakes and other dishes.

The date palm’s buds also known as hearts of palm are used as delicious additions to salads.


Nutrition Facts

Dates are nutrient-dense and have a host of health benefits as they are rich in various vitamins and minerals. They are a great source of vitamins such as vitamin A and K, thiamine, niacin, folate, and riboflavin. Dates have essential minerals like copper, copper, potassium, calcium, iron, zinc, sodium and magnesium and they are rich in fiber, sugar and energy.

Brazil Nuts

The Brazil nut, also known as castania, para-nuts and chestnuts of Brazil, are native to the dense forests of the Amazon. Brazil nuts are considered very valuable by the natives because they are a very rich source of essential nutrients, proteins and fats.

Brazil nut trees are found widely in Venezuela, Colombia, Bolivia, Brazil and Peru and are one of the longest living and tallest trees in the tropical rain forest. The lifespan of the Brazil nut tree is around 500-700 years and a tree can grow up to 50 meters in height. In a season, a mature tree can bear around 300 fruit pods.

A Brazil nut pod has a thick outer shell and can weigh up to 2.5 kg. Each fruit pod contains around 10-25 seeds or kernels that are organized in segments. The kernel is enclosed in a thin dark brown shell. The edible portion of the Brazil nut is white in color and has a nutty, sweet flavor and a smooth, creamy texture.

Brazil nuts are considered as one of the hottest super foods for good health and longevity.


How Many Grams of Protein Do Brazil Nuts Have in a Serving?

100 grams of Brazil nuts has 14 grams of protein, 12 grams of carbohydrates of which 8 grams is dietary fiber, 66 grams of fat and 656 calories. Just 100 grams of Brazil nuts provides around 3485 percent of the daily recommended intake of selenium.


How to Consume Brazil Nuts?

Brazil nuts are extremely versatile and have a mild, sweet flavor. You can eat Brazil nuts by themselves or add them to your salads. They can be eaten roasted, sweetened or salted.  You can crush a few nuts and add them as a topping for your yogurts, desserts, puddings and smoothies. You can add Brazil nuts to your baked products, especially to your Christmas cake. You can also add these delicious nuts to your fudge, crunchy bar, chocolate bar, etc. You can add them to soups, vegetable and meat dishes. Brazil nut oil can be used for cooking and in salad dressing.


Nutrition Facts

Brazil nuts are packed with valuable nutrients. They are a rich source of bioavailable selenium which is an antioxidant and can protect the body from cancer. They are a wonderful source of vitamin E, B vitamins and minerals such as zinc, calcium, magnesium, potassium and copper. Eating Brazil nuts can help in boosting metabolism, improving digestion, boosting heart health, improving immunity, balancing hormone function, providing energy, etc.
Brazil nut oil has many applications. It is clear yellow in color and has a pleasant and sweet fragrance and taste. It is a great massage oil and a natural emollient and is often used as a base oil in traditional aromatherapy medicines. It is also used in cooking.


Edible mushrooms are the edible and fleshy fruits of many species of macrofungi. Although mushrooms are considered as vegetables, they are not plants technically. They are separate from plants and animals and belong to the distinct fungi kingdom. They grow either above the ground or below the ground. Edible mushrooms can be eaten by humans without any poisonous effects and have a pleasant aroma and taste.

Mushrooms are popular for their nutritional value and for their medicinal properties too. Mushrooms contain some of the strongest and most potent naturally occurring medicines on the earth.  Antibiotics such as penicillin, tetracycline and streptomycin are all obtained from fungal extracts.

Edible mushrooms are usually cultivated or can also be harvested wild. However, before any wild mushroom is consumed, it should be properly identified as safe for consumption. Mushrooms can cause food allergies in people or if old or not properly stored, can cause food poisoning. There are several varieties of edible mushrooms such as white button mushrooms, chanterelle, oyster, Portobello, shiitake, cremini, morels, enoki, porcini, and hen of the woods or maitake mushrooms.


How Many Grams of Protein Do Mushrooms Have in a Serving?

100 grams of white mushrooms contains 3 grams of protein, 3 grams of carbohydrates and 22 calories.


How to Consume Mushrooms?

Mushrooms have a chewy, hearty texture and an earthy, robust flavor. You can add mushrooms to a variety of savory dishes. Choose mushrooms that are dry, firm and not bruised. Do not buy ones that are withered or slimy.

You can add mushrooms to your omelets, scrambled egg, quiches, stir-fries, pilafs, etc. You can quickly sauté the mushrooms with onions and eat them as a side dish. You can add sliced raw mushrooms to your salads. You can stuff the mushrooms with your favorite fillings and bake them. You can add grilled mushrooms to your wraps and sandwiches.


Nutrition Facts

Often consumed as vegetables, mushrooms are chockful of nutrients. They have several nutrients commonly found in grains, meat and beans. Mushrooms are cholesterol-free, gluten-free, low in sodium and fat-free. They are an excellent source of protein, amino acids, antioxidants like ergothioneine, antibiotics, minerals like potassium, copper, selenium, and vitamins such as vitamin D, pantothenic acid, riboflavin and niacin.

Consuming mushrooms can help to reduce cholesterol levels, reduce the risk of diabetes, breast and prostate cancer, aids in weight loss and improves immunity.

Taro Leaves

Taro leaves, also known as Elephant’s ear or Luau are the bright green, heart-shaped leaves of the taro plant that grows to a width between 20-150cms.  Veins branch out from the stem and are found on the underside of the taro leaves. The veins and the stem of the taro leaves vary from purple to red color.

Taro plants are usually found in tropic and sub-tropic regions and are native to Southeast Asia. The taro plant cannot grow in cold climates and thrive well in warmer temperatures.  Though the taro plant is usually grown for its edible roots, the leaves can be eaten when cooked. Taro leaves are tender and have a juicy texture and have a nutty flavor with an iron undertone that is similar to the taste of spinach.


How Many Grams of Protein Do Taro Leaves Have in a Serving?

100 grams of taro leaves contains 3 grams of protein, 4 grams of carbohydrates of which 2 grams is dietary fiber and 24 calories.


How to Consume Taro Leaves?

Taro leaves should not be eaten raw as they are toxic. However, when cooked, they have a succulent and tender texture. In fact, in Southeast Asia where taro leaves are consumed abundantly, it is recommended that you boil the stems and leaves before cooking them further.

You can wrap fish, chicken, pork or other ingredients in taro leaves and steam them. You can spread the taro leaves with chickpea paste, roll and steam them and then slice and deep fry them. Taro leaves can be used to make curries and dishes containing coconut milk. You can add taro leaves in stew containing veggies, shrimp or crab and eat along with steamed rice. You can use taro leaves to make snacks, fritters, etc.


Nutrition Facts

Taro leaves not only taste great, they are a wonderful source of nutrition too. Taro leaves are high in vitamins A and C and also contain high levels of calcium, protein and iron.

Raw taro leaves should not be consumed as they are toxic and also contain high levels of calcium oxalate that can cause kidney stones. If you are eating taro leaves, make sure that you consume calcium-rich foods with it.

Soba Noodles

Japanese noodles made of buckwheat flour or soba-ko is known as soba noodles. The tradition of eating soba noodles began in Japan during the Edo period and they became very popular in the 1800s. Soba noodles look like spaghetti and have a strong nutty flavor and are often favored by diet conscious people.


How Many Grams of Protein Does Soba Noodles Have in a Serving?

100 grams of cooked soba noodles contains 5 grams of protein, 21 grams of carbs and 99 calories.


How to Consume Soba Noodles?

Soba noodles are usually cooked, rinsed and then served hot or cold in hot broth or with many types of dipping sauces. Soba noodles’ delicious flavor makes it a great addition to salads and stir-fries.  You can add soba noodles to vegetables, meat, seafood, tofu, etc. to make a hearty meal.


Nutrition Facts

The main ingredient of soba noodles is buckwheat flour which is very nutritious and has several health benefits. It is gluten-free, which makes it suitable for consumption by people with wheat allergies. It is a “heart healthy” flour and is rich in phytonutrients that can prevent many diseases. These buckwheat noodles are also fat-free and cholesterol-free.

Soba noodles are a great source of fiber, protein, carbohydrates, vitamins and minerals. Consuming soba noodles can significantly reduce your risk of diabetes, cancer and heart disease especially if consumed instead of red meat.

Dark Chocolate

Chocolate is made from the seed of the tropical Theobroma cacao tree and the use of chocolate can be traced back to the Olmec civilization in Mesoamerica. Chocolate is also known as the “Food of the Gods”, has become very popular because of its rich, decadent, sweet and unique taste. In fact the Aztecs believed that cacao seeds were a gift from the god of wisdom, Quetzalcoatl and they used these to make a frothy, bitter beverage with spices, corn puree or wine.

In 1847, a British chocolate company produced the first solid chocolate from cocoa powder, cocoa butter and sugar. The big names, Hershey, Cadbury and Mars entered the chocolate scene in the late 80s and early 90s.  Over the years, chocolate manufacturing has undergone many changes and there has been a shift to consumption of the premium and healthier version of chocolate i.e. dark chocolate. Dark chocolate has higher cacao content and use natural sweeteners and hence considered healthy.

Chocolate is considered as the final word in comfort food. You need not really feel guilty when indulging in a piece of chocolate because despite getting a bad rap for causing weight gain, this delicious treat has numerous health benefits too. Dark chocolate is a fantastic mood enhancer and an aphrodisiac too.


How Many Grams of Protein Does Dark Chocolate Have in a Serving?

100 grams of dark chocolate (with 70%-85% of cocoa) contains around 4 grams of protein, 59.6 grams of carbohydrates of which 5.5 grams is dietary fiber and 51.48 grams is sugar. 100 grams of chocolate contains 34.2 grams of fat and has 505 calories.


How to Consume Dark Chocolate?

It is beyond any doubt that chocolate can be eaten by itself every day and at any time. However, chocolate can be consumed in several other ways. You can drink cacao tea. You can add chocolate to your coffee to make delicious Mocha. You can add chocolate to ice cream, smoothies, custard, desserts, etc. You can add chocolate to hot milk to make delicious hot chocolate. Chocolate can be used to make syrups and sauces that can be used as topping for various desserts. You can drink chocolate liquor after a special dinner.


Nutrition Facts

Dark chocolate has been found to be very beneficial for health. It has a good amount of fiber and minerals like magnesium, iron, copper, manganese, selenium, potassium, zinc and phosphorous. Dark chocolate also contains fatty acids that have many health benefits. Chocolate is packed with healthy compounds such as theobromine and flavonoids and can help in killing many diseases. The only issue with the cacao bean is that it is chalky and bitter tasting on its own.


Spinach is believed to be native to the Middle East. It is believed to have been the favorite vegetable of Catherine de Medici who brought it with her to Florence in the 16th century when she married the king of France. For several years it was called the “Spanish vegetable” in England and the name was later shortened to Spinach as it is known today. Belonging to the family of nutritional powerhouses such as quinoa, chard and beets, Spinach is considered super-healthy. Today, this green leafy vegetable is used in almost every cuisine across the world.

In the 60s, Spinach shot to stardom via the popular cartoon character Popeye who gained super strength after he ate a can of spinach. Spinach is reputed for being extremely good for health.

There are 3 varieties of spinach available – savoy, that has curly, crisp leaves with a springy texture, smooth leaf, that has unwrinkled, spade-shaped, flat leaves, and semi-savoy, that has a similar texture like savoy but does not have the crinkled appearance.


How Many Grams of Protein Does Spinach Have in a Serving?

Spinach is a great plant source of protein and 100 grams of spinach contains 2.9 grams of protein and a mere 23 calories. It is a wonderful source of potassium and contains 558 mg of potassium in 100 grams and 2.2 grams of dietary fiber.


How to Consume Spinach?

Spinach is available fresh, canned and frozen and can be eaten raw or cooked. However, it is recommended that spinach is boiled before eating it. Boiling frees up the acids and allows it to leach into the boiling water. This brings out the sweet taste of the spinach. Adding a little lemon juice or vinegar when cooking can help to retain the iron content of the spinach.

Spinach can be cooked by steaming or sautéing it very quickly. You can add spinach to your favorite recipe. You can make salads or eat spinach as a delicious side dish. You can add healthy spinach into your soups, pasta, casseroles, wraps, lasagna, sandwiches or flatbread. You can add spinach to any of your dips to give it a healthy twist. You can add a handful of spinach to your omelet or scrambled egg or into your smoothie.


Nutrition Facts

Spinach is a powerhouse of health and nutrition. Eating spinach can help to increase strength, restore energy and vastly improve the quality of blood. This is probably because spinach is a very rich source of iron that plays the key role in the function of the red blood cells, helps in DNA synthesis and production of energy.

Spinach is very low in fat and cholesterol and is a wonderful source of vitamins and minerals such as vitamin K, A, C, niacin, folic acid, thiamine, zinc, manganese, copper, potassium, phosphorous and magnesium. It is also very rich in protein and fiber. Spinach contains plenty of flavonoids that act as antioxidants and prevents the cholesterol from oxidizing and protects the body from free radicals. Spinach also helps in regulating blood pressure, maintaining brain health and a healthy cardiovascular system.

Sun-Dried Tomatoes

Tomatoes are extremely perishable and due to their high moisture content, they deteriorate very quickly after they are picked. Tomatoes can be preserved for use later on by drying them out by removing the moisture and yet retaining their flavor. Ripe tomatoes from which the water content has been removed by the process of drying in the sun are known as sun-dried tomatoes.  The tomatoes are usually treated with salt before they are put out in the sun to dry for around 4-10 days.

The salting and the sun-drying process of tomatoes began around 700 AD by the Aztecs to preserve the freshness of the tomatoes. The drying process enhances the sweetness of the tomatoes and adds a full-bodied flavor to various dishes. Sun-dried tomatoes are packed with plenty of nutrients and are good for health.


How Many Grams of Protein Do Sun-Dried Tomatoes Have in a Serving?

100 grams of sun-dried tomatoes contain 14.11 grams of protein, 55.7 grams of carbohydrates of which 12.3 grams are from dietary fibers and 37.6 grams is sugar. 100 grams of sun-dried tomatoes has around 258 calories.


How to Consume Sun-Dried Tomatoes?

The concentrated flavor of sun-dried tomatoes makes it a delicious addition to many dishes and recipes. Sun-dried tomatoes are also available in the market in the form of purees and pastes. Sun-dried tomatoes may also be preserved in oil with many other ingredients such as basil, rosemary, garlic and paprika.

You can add sun-dried tomatoes to wraps, sandwiches, pizzas and pasta. You can blend them with other ingredients to make a spread or dip. You can add sun-dried tomatoes to salads, bruschetta, chicken dishes, etc.


Nutrition Facts

Sun-dried tomatoes not only have intense flavor but are also a fantastic source of healthy nutrients. They are rich in vitamins K and C, iron and antioxidants such as lycopene. Consuming sun-dried tomatoes can help to reduce the risk of cancer, lowers blood pressure, prevents anemia, reduces heart disease, and diseases such as macular degeneration and cataracts.


Tahini is a thick paste that is made from hulled, toasted and ground sesame seeds. Tahini is very commonly used in Greek, Iranian, Turkish, Middle Eastern and North African cuisine. Tahini is very versatile and is used to make many sweet and savory dishes. It is delicious, creamy and adds wonderful flavor and texture to the dishes.


How Many Grams of Protein Does Tahini Have in a Serving?

100 grams of tahini contains 17 grams of protein and 21 grams of carbohydrates of which 9 grams is dietary fiber. 100 grams of tahini contains 54 grams of fat of which 24 grams is polyunsaturated fats and 20 grams is monounsaturated fats. 100 grams contains 595 calories.


How to Consume Tahini?

Tahini is the main ingredient in dishes like baba ghanoush and hummus. You can add tahini to your salads, smoothies, soups or mix it into your stir-fry. You can spread tahini on your toast, on your sandwich or wrap. You can make it into a salad dressing or use it as a dip.  You can use tahini on falafel or on your burger as a condiment.


Nutrition Facts

Tahini is considered as a superfood and is good for cardiovascular health and immunity. It is packed with several healthy macronutrients, many essential minerals like magnesium, lecithin, phosphorous, iron and potassium, and vitamins such as vitamins B1, B2, B3, B5, B15, and E. Tahini is also a good source of healthy unsaturated fats. The sesame in the tahini has many properties that are very good for health. It keeps the bones strong and blood vessels healthy. It helps to prevent anemia, it is good for your hair, skin and muscles and is a wonderful detoxifying agent for your liver.


Teff is a small gluten-free grain that resembles poppy seeds and belongs to the lovegrass species. It is mainly cultivated in Ethiopia and Eritrea and is a predominant part of the cuisines of these regions. The history of Teff can be traced back to the ancient civilizations of Abyssinia that existed thousands of years ago. Teff comes in various colors – white, red to dark brown and has a nutty flavor.


How Many Grams of Protein Does Teff Have in a Serving?

100 grams of teff contains 13 grams of protein and 73 grams of carbohydrates of which 8 grams is dietary fiber. 100 grams of teff contains 367 calories.


How to Consume Teff?

Teff is usually ground into flour and used to make the traditional bread called Injera or sourdough bread in Ethiopia, which is flat fermented bread. Teff can also be used in many baked goods such as pies, breads, cookies, etc.  Teff can also be eaten steamed, baked or boiled as a main or a side dish. You can use teff to make pancakes, porridge, polenta, salads, snack bars and cereals.


Nutrition Facts

This tiny grain packs a nutritional punch and has big health benefits as it is an excellent source of protein, iron, manganese and calcium and has a wonderful balance of amino acids. Teff is high in resistant starch and around 20-40 percent of the carbs in teff are resistant starches. This can help in weight control, management of blood sugar and colon health. Consuming teff can also help to boost immunity, promote cardiovascular health, balance hormone levels, strengthen bones and help in weight loss.


Triticale was produced in the late 19th Century in Sweden and Scotland by combining the grains wheat (Triticum) and rye (Secale). The grain got its name “Triticale” officially in the year 1935. Today, triticale is grown and consumed in many countries all around the world. Since triticale is a hybrid of both wheat and rye, it has the health benefits of both these grains. Triticale grains are very similar to wheat in terms of shape, size and color but are a little longer and darker than wheat.


How Many Grams of Protein Does Triticale Have in a Serving?

Triticale is considered to be a wonderful source of dietary protein. 100 grams of triticale contains 25 grams of protein and 139 grams of carbohydrates. It contains 645 calories.


How to Consume Triticale?

Triticale can be eaten in the form of cereals, flour and bread. Triticale flour can be used to make cookies, biscuits, muffins, cakes and crisp-breads. The whole triticale grain, also known as triticale berries, are pressed and rolled like oats and can be used to make hot cereal or porridge or can be used in recipes instead of oats. You can also boil triticale berries in water or in broth and add them to salads or to various recipes. You can also eat triticale as a main dish like rice with meat, vegetables, etc.


Nutrition Facts

Triticale is richer in the amino acid lysine than other grains. Triticale contains more minerals, protein and fiber as compared to wheat and rye and is therefore considered a “super cereal”.  Triticale is a great source of iron, copper, manganese, zinc, potassium, calcium and magnesium and vitamins such as B vitamins and vitamin E.

Wheat Germ

Whole wheat comprises of three parts – the bran, germ and endosperm. The reproductive part of the wheat that grows into a plant is known as wheat germ. It is essentially the embryo of the seed and nourishes the new wheat plant, which is why it is packed with wonderful nutrients.  Usually, the wheat germ is removed during the milling process of the wheat and most of the nutrition is lost. Wheat germ has a nutty and grainy texture and can boost the taste as well as the nutritional value of many dishes.


How Many Grams of Protein Does Wheat Germ Have in a Serving?

100 grams of wheat germ contains 23.15 grams of protein, 51.8 grams of carbohydrates of which 13.2 grams is dietary fiber. It also contains 9.72 grams of fats of which 6 grams is polyunsaturated fat and 1.3 grams is monounsaturated fat. 100 grams of wheat germ contains 360 calories.


How to Consume Wheat Germ?

Wheat germ must be properly stored and kept in the freezer or refrigerator, away from sunlight or they will turn rancid.

Wheat germ can be added to granolas, corn bread, cereals, etc. You can also add it to yogurt, casseroles, protein shakes, smoothies, ice cream, cold and hot cereals, etc. and substitute it instead of bread crumbs in meatloaf, meat balls and as breading for meats. You can use it in baking along with your regular flour in your muffins, cookies, fruit pies, waffles, etc.

Wheat germ is also available in the form of liquids and gelcaps and is often used as a nutrition supplement.


Nutrition Facts

The wheat germ is the most vitamin- and mineral-rich portion of the wheat kernel. It has several essential nutrients such as vitamin E, thiamine, phosphorous, folic acid, zinc, selenium and magnesium. It is also a rich source of fiber, protein, complex carbohydrates, fatty alcohols and fatty acids.

Wheat germ helps to improve the immune system and prevents cancer and cardiovascular disease. It also has antioxidant and anti-aging properties. Wheat germ can help in muscle development, improving stamina, aids digestion, weight loss and prevents artery damage.


Amaranth was cultivated by the Aztecs around 8,000 years ago. Amaranth is the native crop of Peru; however today, it is grown in India, China, Russia, Africa and South America. This plant falls under the grain category and is referred to as a “pseudo cereal”. Its nutritional content is like teff and quinoa, but in size, the amaranth is tinier. Amaranth oil is extracted from the amaranth grain and is used for commercial purposes.


How Many Grams of Protein Does Amaranth Have in a Serving?

100 grams of uncooked amaranth contains 14 grams of protein and 371 calories, while 100 grams of cooked amaranth contains 4 grams of protein and 102 calories.


How to Consume Amaranth?

Amaranth contains phytic acid and hence it is best to soak, sprout or ferment the grains before cooking them to neutralize the phytic acid.

Amaranth is very heavy by itself and is generally used with other grains to get a lighter texture. Amaranth is a great thickener for soups, sauces, gravies, jellies and stews. Amaranth is used to make porridge, which is consumed in many countries as a breakfast cereal.

You can also eat amaranth as a snack as it is has a nutty, peppery and crunchy flavor and texture. You can pop amaranth seeds like popcorn and eat it as a snack or add it to your salads, soups and other dishes.

The leaves of the amaranth plant are also edible and are commonly used in Caribbean and Asian cuisines in stir fries and soups.


Nutrition Facts

Amaranth is extremely healthy and is a gluten-free grain. In fact, it is more nutritious than “true grains”. It is a wonderful source of B vitamins, calcium, phosphorous, iron, magnesium and carotenoids. Amaranth is the only grain that contains vitamin C.

Amaranth is a great source of lysine a very important protein present usually in milk. It also contains other vital proteins such as globulin and albumin. Amaranth has around 6%-10% oil, 77% of which is unsaturated fatty acids and also linolenic acid.


Artichokes are native to the Mediterranean region and were consumed as a vegetable by Romans and Greeks. It is known as “Ankinara” in Greek. The artichoke belongs to the thistle family. Pretty purple and light pink flowers form a large head and this is the edible part of the artichoke. The bud is made up of triangular scales that are compactly arranged in a whorl around a central stem or the “choke”.


How Many Grams of Protein Does Amaranth Have in a Serving?

Around 100 grams of artichoke consists of 3.27 grams of protein, 10.51 grams of carbohydrates, 0.15 grams of fat and 47 calories.


How to Consume Artichokes?

Cooked and unseasoned artichokes have a delicate flavor. On cutting, the artichokes turn brown due to oxidation. To avoid discoloration, you can place them in water with a little lemon juice or vinegar.

Artichokes can be boiled or steamed and used in many recipes. You can serve it with beans, vegetables, meat or seafood. Artichoke globes are generally deep-fried in oil. Artichokes can also be barbecued, roasted, chargrilled or sautéed with a little oil.
The fleshy base of the artichoke is the part that is usually eaten. You can eat it with vinegar, butter, mayonnaise, aioli, lemon juice or other sauces. The stem of the artichoke can also be eaten. You can also make herbal tea by boiling the artichoke flowers in water.


Nutrition Facts

Artichokes are very nutritious and are low in cholesterol and saturated fat. They are a wonderful source of vitamins, minerals and fiber. They are rich in vitamins C, B6, B12, E, A, D, K, riboflavin, folate, niacin and thiamine and minerals such as iron, zinc, calcium, potassium, sodium, phosphorous, and manganese.

Mostly the “heart” of the artichoke is consumed widely. However, the leaves of the artichoke plant are where most of the powerful nutrients such as antioxidants and phytonutrients are stored.

Consuming artichokes can help to prevent inflammation in the body, heart disease and cancer and promote a healthy liver and digestive system.


The fleshy spears of asparagus have a very tender texture and are succulent to taste. Belonging to the lily family, asparagus is considered as a “luxury” vegetable. It is regarded valuable for its medicinal properties and as an epicurean delight. Asparagus was cultivated by the Egyptians as early as 3000 BC and consumed widely by the European, Greek and Roman cultures. Asparagus are usually found in green, white and purple colors.


How Many Grams of Protein Does Asparagus Have in a Serving?

Asparagus is considered as one of the most protein-rich vegetables in the world. 100 grams of asparagus contains 2.4 grams of protein.


How to Consume Asparagus?

The healthiest way to cook asparagus is to sauté it very quickly. You can consume asparagus either hot or cold. You can add asparagus to your favorite salad. You can also add it to your pasta, omelet or stir fry it with other veggies or chicken for a complete meal. You can also chargrill or roast asparagus.


Nutrition Facts

Asparagus is the number one plant-based source of vitamin K and is also rich in potassium, vitamin A, folates and antioxidants. Asparagus also has diuretic properties that help you get rid of the extra water from your body. Asparagus is also considered to have anti-inflammatory and anti-aging properties and is good for the heart.


Lentils are basically legumes or seeds of a plant that grow in pods. They are believed to be native to central Asia and have been consumed since the prehistoric times. The origin of lentils dates back to around 8,000 years and is probably one of the first foods to be cultivated.

There are many varieties of lentils and they are available in a range of colors – brown, green, yellow, red, black and orange. Lentils are usually small in size and oval, round or heart-shaped. Usually, lentils are available in split halves or whole. Depending on the variety of the lentil, the flavor varies but generally, lentils have a dense and nutty flavor.

Lentils are very easy to prepare and are quite inexpensive, which makes them a fantastic source of easily available protein for people around the world.


How Many Grams of Protein Do Lentils Have in a Serving?

There are about 9 grams of proteins and 8 grams of fiber in just 100 grams of cooked lentils. 100 grams of lentils contain 116 calories.


How Are Lentils Consumed?

Lentils are super versatile and can be eaten in numerous ways. They can be boiled or sprouted and combined with other vegetables to make salads. They can be made into wholesome soups and stews. Lentils also make very good dips.

The green and brown lentils usually preserve their shape when cooked, while the others usually become mushy and soft. Brown and green lentils are ideal for use in casseroles, warm salads and stuffing.

Puy lentils or the gray-greenish colored lentils are more expensive and are wonderful accompaniments with expensive ingredients such as sausages, game meat and fish. Red lentils form a thick puree when cooked and are great as thickening agents for casseroles and soups. Yellow lentils are similar to the red ones and are great to add color to dishes.

If you feel like experimenting, you can grind dry lentils to a powder and use it in place of other flours.


Nutrition Facts

If you are a vegetarian or a vegan, then you should be making friends with the humble lentils, because they are one of the best sources of high-quality non-animal protein. Apart from protein, lentils are also rich in important nutrients like iron, B vitamins, folate, manganese, zinc, molybdenum. There are several kinds of lentils, and while all varieties are great protein sources, red lentils are the best. Moreover, since lentils have a lot of fiber, they make you feel full faster than carbs and fats. They can also prevent your blood insulin level from shooting up.

About 100 grams of cooked lentils has less than 0.4 gram of fat and has only 1.8 grams of sugar. The same amount of lentils can boast of 123 milligrams of folate, which is nearly 90% of the Daily Value. Daily Value (DV) is the amount of nutrient recommended per day. It also takes care of 24% DV of manganese and 18% DV of iron.


Another wonderful protein source for vegetarians and vegans is the funny sounding edamame. In case you don’t already know, young soybeans are called edamame. Edamame grows in pods and are usually picked when they are young and before the beans harden. So they are green, soft and tender. The mature soybeans are used to make tofu and soy milk.

Edamame is a very popular appetizer at most Japanese restaurants. Not only is it healthy but packed with nutrients and low-fat soy proteins.


How Many Grams of Protein Does Edamame Have in a Serving?

There are 11 grams of protein in 100 grams of edamame. There are 5 grams of fiber and 122 calories in 100 grams.


How Is Edamame Consumed?

You can buy edamame in the pod or shelled or in the  fresh or frozen form. You can eat the edamame from the pod. The pods of the edamame are not edible, but they are usually salted which adds flavor to the edamame beans.

Boiled edamame can be lightly seasoned and eaten as a snack. The buttery and mild flavor of edamame makes it a great addition to several dishes by themselves or along with other beans.

They can be a healthy addition to salads as well.  They can be cooked till they are tender and then made into a paste. Add some chilli, lemon juice, cilantro and salt to make a spicy dip. Edamame can be added to fried rice to make it healthier. You can also throw a handful of edamame in your pasta dish, casserole or stew.


Nutrition Facts

Edamame is a great plant-based protein source. Edamame is also gluten-free, fiber-rich and low in calories, making it a hit on every weight watcher’s list. It is an excellent source of calcium and iron.

100 grams of cooked edamame has roughly 2.2 grams of polyunsaturated fats and 13 grams of carbohydrates. It can also take care of nearly 10% of the body’s daily Vitamin C needs, 12% of iron needs and 6% of calcium needs.

Consuming edamame has a host of health benefits such as it reduces the risk of heart disease, diabetes, obesity and osteoporosis. It also helps to regulate blood sugar and reduce PMS-related symptoms.


Tofu, also known as bean curd, is derived by curdling fresh soy milk, pressing it into a solid block and cooling it. It is the staple ingredient commonly used in Chinese and Thai cuisine. Tofu originated in China and it is believed to have been discovered around 2,000 years ago when a Chinese cook accidentally added nigari seaweed to soy milk and curdled it.

Tofu was introduced to Japan in the 8th century and was called Okabe. In fact, it became one of the key ingredients in “Zen Temple Cooking”. Today, tofu is used all around the world and is considered to be extremely healthy and nutritious.


How Many Grams of Protein Does Tofu Have in a Serving?

A 100-gram slab of tofu can provide you with nearly 8 grams of proteins along with just 76 calories.


How Is Tofu Consumed?

Since tofu has a neutral taste, it can be used in several recipes and can be paired with many flavors. Tofu can be blended into smoothies and can be used as the base of creamy dips. It can also be part of sweet dishes like cheesecakes and pancakes. Tofu can also be a healthy addition to salads. You can scramble tofu with your favorite veggies and this can be eaten as is or can be used as a filling for sandwiches or wraps. You can blend tofu with your favorite fruits and serve as a smoothie for breakfast or as a dessert.

However, avoid deep-frying tofu and adding too many calorie-rich condiments if you are trying to shed weight.

Tofu is available in 3 varieties:

  • Soft Tofu: This is very soft and is suitable for recipes where the tofu has to be blended. Soft tofu can also be used in sauces, shakes, desserts and salad dressings.
  • Firm Tofu: This variety of tofu is firm and dense and can be cubed and cooked in various ways such as grilled, stir-fried, pickled, scrambled, baked, smoked, or barbecued. Firm tofu can be served in soups and usually has higher protein, fat and calcium as compared to the other types of tofu.
  • Silken Tofu: It is very creamy and can also be used in blended dishes. Silken tofu can also be eaten by itself with some soy sauce.


Nutrition Facts

If you are looking for a power-packed vegetarian or vegan meal, you should give tofu or bean curd a chance. It is one of the few non-animal protein sources that have all the nine amino acids your body can’t produce on its own. Tofu is also a boon for weight watchers as it has minimal saturated fat content and no cholesterol. Even the calorie count is relatively low. However, the way you cook tofu decides if it stays low-cal or becomes a diet buster.

Tofu is full of healthy polyunsaturated fats including Omega 3 fatty acids. Just 100 grams of tofu, apart from providing 8 grams of proteins, can meet 35% of daily calcium and 30% of daily iron needs. The isoflavones in tofu can help combat osteoporosis and some types of cancer.
Tofu is also an excellent source of essential minerals such as selenium, manganese, copper, zinc and phosphorous and B vitamins.  Tofu can help to reduce the risk of heart disease and lowering the “bad” cholesterol levels in the blood while maintaining the level of “good” cholesterol.



Tempeh is a close cousin of tofu. While tofu is made by curdling soy milk, tempeh is made by fermenting cooked soybeans. Tempeh belongs to the Indonesian island of Java and is usually fermented using the mold Rhizopus oligosporus.

Tempeh is prepared by soaking whole soybeans until they are soft and removing the outer covering. It is then cooked partially and usually, vinegar is added to reduce the pH. The mold is then added to the soybeans, which is then spread in a thin layer and left to ferment for around 24-36 hours at 86 degrees. Tempeh is usually available in the cake form and can be sliced just like tofu.

This fermented soybean cake is firm and chewy and has a nutty, savory flavor. It is a wonderful source of protein and is slowly becoming the staple of vegetarians and vegans around the world.


How Many Grams of Protein Does Tempeh Have in a Serving?

In every 100 grams, tempeh roughly has 19 grams of proteins and about 193 calories. Though the calorie count is more than tofu, tempeh has more protein as well.


How Is Tempeh Consumed?

Store-bought tempeh generally comes in a patty form. These patties can be used in sandwiches. You can also eat tempeh in the raw form with soy or miso sauce. You can use tempeh as a substitute for meat in any meal.

Although the tempeh from the store is pre-cooked and is ready-to-eat, steaming the tempeh makes it softer and it soaks up the flavors of any dish better. Tempeh can be stir-fried, steamed, baked, sautéed and fried. You can add tempeh to salads, sandwiches, stews, chili, soups, kebabs, sauces and gravies as well. You can add spaghetti to tempeh sauce where tempeh can be used instead of ground beef.


Nutrition Facts

As it is made using the fermentation process, the protein present in tempeh is very easily digestible. It is cholesterol free and has more fiber than tofu, as whole soybeans are used to make tempeh. Though it has more calories than tofu, tempeh is still healthier as it is less processed and has more proteins.

Tempeh contains high levels of B vitamins such as vitamins B2, B3, B5 and B6. It is also a very good source of calcium. There are 93 milligrams of calcium in every 100 grams of tempeh. A Malaysian study had found that calcium absorption figures of tempeh (37%) surpassed milk (34%) making it a healthy choice for women with low bone mass.

Consuming tempeh can help to increase bone density, reduce cholesterol levels in the blood, promote muscle growth and reduce menopausal symptoms.



Quinoa pronounced as “keen-wah” is an edible seed that is consumed like a grain. It is not a cereal grain but a pseudo cereal and actually belongs to the same family as spinach, chard and beets. Quinoa is native to the Inca Empire in South America. It was grown around 5,000 years ago and was considered to be sacred and was called the “mother of all grains” by the Incans.

Quinoa is considered as a wheat-free substitute for starchy cereal grains such as rice, bulgur wheat and couscous. Quinoa is usually available in red, black and creamy white colors. These grains are slightly bitter when cooked and as they soften they open up and release tiny white curls or tails. When cooked, quinoa becomes creamy and fluffy yet crunchy and has a subtle and delicate nutty flavor.

Today, quinoa is considered as one of the world’s healthiest foods and the UN named the year 2013 as the “International Quinoa Year” as a recognition of this highly nutritious “superfood”.  Quinoa is so nutritious and due to its high carbohydrate to protein ratio, it was recommended by NASA as the ideal food for long period space travel.


How Many Grams of Protein Does Quinoa Have in a Serving?

About 100 grams of fiber-rich quinoa can provide you with 4 grams of good protein. With 120 calories and 2 grams of fats, it can be a part of a healthy diet. Weight watchers should, however, keep in mind that indiscriminate consumption of quinoa can pile on the calories.


How Is Quinoa Consumed?

Quinoa has a bitter coating called saponin which can be removed by rinsing the quinoa in water before cooking. Quinoa’s versatility makes it an ingredient for different types of dishes.

It can be cooked and used as an alternative to rice. It can be added to salads, hot dishes, burgers and vegetables like tomatoes and capsicum can have tasty quinoa stuffing. You can even try quinoa porridge with fruits and nuts or use it as a breakfast grain.

You can add a healthy twist to your pasta by making use of noodles made from quinoa. You can sprout quinoa and use it in salads, sandwiches and wraps. You can add quinoa to your favorite soup. You can grind the quinoa into flour and use it in baking cookies or muffins.


Nutrition Facts

If you are looking for a vegan, low-calorie, non-soy protein source, then quinoa should be on your list. It is so good for you that it may even be grown on interplanetary space flights.

It has almost twice the amount of proteins in comparison to rice and has all the nine essential amino acids. Therefore, quinoa is a high-quality protein source. It is a great source of minerals such as calcium, magnesium, manganese, phosphorous and iron, B vitamins, vitamin E and fiber that can help to keep you fuller and satisfied for a longer time and also helps to regulate digestion. It helps to prevent anemia, regulates enzyme activity and metabolism, boosts tissue repair and growth, prevents type-2 diabetes and regulates the blood sugar level.



The word almond comes from the French word “almande”. Almonds are the edible seeds of the almond tree and are native to the Middle East, North Africa and India. Their cultivation spread through the Mediterranean region and gradually became a part of the staple diet there. Almond trees usually grow in dry warm climates. The consumption of almonds can be traced back to around 4,000 B.C. Today, California is the leading producer of almonds producing almost 80% of the world’s almonds.

The fruit of the almond tree is a drupe that has an outer hull and a hard shell. The seed inside is the edible portion. Almonds are usually available in the shelled or unshelled form. Almonds are available in two varieties – sweet and bitter. The sweet almond is usually consumed, while the bitter variety is used to make almond oil. The almond oil is usually used as a flavoring for food.


How Many Grams of Protein Do Almonds Have in a Serving?

Being calorie-dense like most nuts, almonds can pack in 579 calories in every 100 grams, but they also have more than 21 grams of protein and 12.5 grams of fiber.


How Are Almonds Consumed?

A handful of raw almonds can be a good snack or they can be eaten salted or sweetened. They also add a crunchy element to salads, casseroles, curried vegetables, pastas and other dishes. Roasted, slivered or flaked almonds make for a good garnish for sweet as well as savory dishes. You can add chopped almonds to your yogurt, muesli, desserts, and sundaes or add almonds to your fruit.

Almond meal can be used for cakes and other baked items like cookies, sweets, biscuits, and energy bars. Vegans and others who are lactose intolerant can have almond milk which is a delicious beverage.  You can also make almond butter with blanched almond kernels and use it as a substitute for peanut or regular butter.


Nutrition Facts

These crunchy nuts that are full of good fats are also rich in protein. In fact, a handful of almonds contains 1/8th of our daily protein requirements and they easily beat an egg when the amount of protein is considered. Additionally, almonds can control blood sugar, reduce bad cholesterol and prevent diabetes and heart disease.


These wonder nuts produce a lot of arginine, which is the amino acid responsible for healing wounds and treating infections. Arginine also aids in healthy heart functioning. Almonds have been known to make muscles stronger and have important minerals like manganese and copper. They are also rich in riboflavin and are a rich source of calcium, vitamin E, iron, magnesium, zinc, selenium, phosphorous, copper and niacin.


Milk is perhaps the most nutritional of all drinks, making it the most consumed drink throughout the world. For centuries mothers have sworn by the goodness of milk and it has been a part of a healthy diet for ever.

Milk is essentially the white liquid substance produced by mammals in their mammary glands to feed their offspring until they can eat solid food. Milk is produced by many animals; however, the cow’s milk is regarded as the healthiest and the best supplement for human consumption.  Cow’s milk is also the most easily available. Other animals like buffalo, camels, reindeer, goats and yak also produce milk that can be consumed by humans. The milk of these animals is more difficult to get.


How Many Grams of Protein Does Milk Have in a Serving?

There are about 3 grams of high-quality protein, 3 grams of fat and just about 60 calories in 100 grams of whole milk.


How is Milk Consumed?

Drinking milk on its own is the most common way it is consumed the world over. However, milk is also the base for many other foods that are a part of our regular diet. Butter, cheese, buttermilk, curd etc. are all derived from milk. Most sweet dishes also have milk as their ingredients. Commercially made chocolates and ice creams are milk based. Milk is also added to smoothies and consumed with breakfast cereals.


Nutrition Facts

Milk and other dairy products such as butter, cheese curd, ice cream, clarified butter, cottage cheese, etc. are some of the best vegetarian protein, calcium and fat sources. The protein in milk is of high quality, meaning it has all the nine essential amino acids.

There are actually two kinds of protein in milk – casein and whey. While casein accounts for 80% of milk protein, whey makes up the remaining 20%. Both these proteins are important if you are interested in building muscles. In fact, most commercial supplements have these two proteins.

While fats and proteins are present in equal amounts whole milk, it still is a good drink for those trying to lose weight because the fats in milk are of the good variety. Most packaged milk today is also vitamin D fortified. Consumption of just 100 grams of whole milk will also take care of 11% of your daily calcium requirement. Milk is a wonderful source of vitamins A, D, B12, riboflavin, carbohydrates, protein, zinc, calcium, selenium, magnesium and phosphorous.

Drinking milk or consuming dairy products have several health benefits and adding milk to your diet can help to achieve a well-balanced diet. They help to strengthen teeth and bones, improve the immunity and prevent several illnesses like hypertension, obesity, osteoporosis and even some kinds of cancer.



Cheese has been one of the most important parts of the human diet throughout history, both as a staple as well as gourmet food. Not only is it delicious, it is highly nutritious and packed with many essential vitamins and minerals.

Cheese is basically a dairy product produced from the milk of the cow commonly but can also be got from the milk of other animals such as goat, camel, sheep, buffalo etc. and is available in many textures, flavors and shapes.  There are more than 300 varieties of cheese and cheese is available in many colors ranging from white, yellow to green and consistency ranging from soft to hard.

The making of cheese is both a science and an art. Milk is coagulated by adding enzymes or acid to it and separating it into curds and whey. The curds that comprise milk fat and casein protein are processed, heated, pressed, salted, drained and cut into shapes. The final step in the cheese production is the stage of ripening or curing which requires that the cheese is stored under specific conditions until it matures. This process involves the role of certain molds and bacteria.


How Many Grams of Protein Does Cheese Have in a Serving?

In 100 grams of parmesan, there are 38 grams of protein. There are about 25 grams of protein in every 100 grams of cheddar cheese, while 100 grams of feta cheese has 14 grams of fat. Meanwhile, cottage cheese has 11 grams of protein in every 100 grams.


How is Cheese Consumed?

Cheese is very versatile and delicious and can be consumed in many different ways. Cheese is available in many varieties and forms such as slices, chunks, cubes, grated, shredded, sticks, crumbled, spreads, etc. You can eat cheese by itself or add it to many dishes.

Cheese of various textures can be a part of a cheese platter, in which case they are enjoyed on their own or with various fruits and crackers. Cheese can also be part of many sauces. Sandwiches, burgers, pasta, pizzas all use cheese in liberal amounts. Different cheese makes for great dips, spreads, fillings and toppings. You can also use cheese to make desserts, cheesecakes and other sweets.


Nutrition Facts

Cheese, being a dairy product, comes packed with protein, calcium, zinc, phosphorous, vitamins A and B12. Though cheese contains saturated fats, some of those fats can actually provide protection against type-2 diabetes. Conjugated linoleic acid, a kind of fatty acid present in cheese, may be able to fight cancer, protect your heart and even control your weight. Cheese fats also encourage the production of dopamine, which is an all-natural feel-good chemical. Additionally, an amino acid called tyrosine in cheese makes you feel content. Cheese has been known to reduce the levels of bad LDL cholesterol and provide the body with healthy bacteria.

Parmesan has a high-fat content with 29 grams of fat in every 100 grams of cheese. It packs in nearly 431 calories. Cheddar cheese comes next with 403 calories and 33 grams of fat in every 100 grams. Comparatively, feta has fewer calories (264) and fat (21 grams). Cottage cheese has only 98 calories and 4.3 grams of fat.



Yogurt is a cultured product that is produced when milk is fermented by adding bacteria cultures or probiotics like Lactobacillus bulgaricus and Streptococcus thermophiles. The bacteria convert the sugar in the milk to lactic acid by coagulating the milk and produces the characteristic tangy sour flavor. Yogurt is very popular and has been consumed by humans throughout history.

You can choose from many varieties of yogurt:

  • Live Yogurt: This is yogurt that has been fermented using live bacteria culture and has a fresh, tangy flavor and a smooth creamy texture.  Bio yogurt is a variety that has additional bacteria cultures added and has an extra creamy texture and very mild flavor.
  • Greek or Strained Yogurt: This is usually made from cow or ewe milk. Most of the whey is removed by straining, which results in a thicker, milder and creamier product.
  • Set Yogurt: This yogurt is set in the pot and sold as is. It has a very firm, smooth and creamy texture.
  • Whole milk yogurt is made using whole or full-fat milk, while low-fat yogurt is made with skimmed milk with a fat content of less than 2 percent. You can get plain yogurt or flavored ones that have added flavorings, sugar, fruits, additives, etc.


How Many Grams of Protein Does Yogurt Have in a Serving?

Just 100 grams of plain, whole milk yogurt has 3.5 grams of protein, while the same amount of low-fat yogurt has 5.3 grams of protein. In the case of plain, non-fat Greek yogurt, there are 10.2 grams of protein in every 100 grams.


How Is Yogurt Consumed?

Yogurt is a very versatile food. It can be the foundation for great salad dressings, dips and sauces. Many people prefer yogurt to milk in smoothies. It can act as a good alternative to mayonnaise in sandwiches and salads and can be a vegan substitute for eggs in various recipes. It is also a low-calorie alternative to cream or sour cream. With fruits, granola and cereals, it makes for a nice breakfast dish as well. You can use yogurt as a topping for pancakes or waffles.


Nutrition Facts

Yogurt can boast of all essential amino acids, which makes it a very high-quality protein source. Since it has casein, which reacts slowly, as well as whey protein, which is fast burning, yogurt is great for people who want to lead an active life. Being a milk product, it comes loaded with calcium, phosphorous, potassium, riboflavin, vitamins A and D. In fact, one serving of yogurt can deliver around 400 mg of potassium.

Almost 80% of the protein in yogurt is casein, which can help in better absorption of calcium and phosphorus. The remaining 20% is made up of whey protein, which is good for weight loss and can even lower blood pressure. Additionally, yogurt is a good source of B vitamins and probiotics.



Eggs are among the foods that can be considered as one of the healthiest foods on earth so much so that it can be classified as a “superfood”. One egg contains all the healthy nutrients that are needed to turn a cell into a baby chick. Eggs of several animals such as birds, fish, reptiles, and mammals have been consumed by humans for thousands of years. However, the eggs of the chicken are the most commonly consumed. Other eggs that are quite popular are quail, duck, caviar and roe. Eggs are considered as the best convenience food and are powerhouses of nutrition.


How Many Grams of Protein Do Eggs Have in a Serving?

There are about 13 grams of protein and 155 calories in 100 grams of boiled eggs. When fried, 100 grams of eggs can contain 14 grams of protein and 196 calories. A 100-gram serving of an omelet has 11 grams of protein with 154 calories. In its poached version, 100 grams of eggs pitch in with 13 grams of protein and 143 calories.


How Are Eggs Consumed?

Eggs are the most versatile food. On their own, they can be scrambled, poached, boiled, fried, made into an omelet or even eaten raw. They can add more heft to a salad and feature in a sandwich in their fried or poached form. They are also needed to make mayonnaise. Eggs make a custard, pasta sauce and soups creamier and are a vital component of most cakes and bakes. Egg whites can be used to make your mousse and meringue lighter and fluffier. You can add eggs to your soufflés, pancakes, sauces, frittata, and also glaze your pies and breads. Eggs feature in almost every global cuisine.


Nutrition Facts

Due to the presence of all the essential amino acids, eggs are considered a complete protein source. Though eggs, like other dairy products, cannot feature in a vegan diet, many vegetarians turn to egg to meet their protein requirements. A medium-sized egg can provide the body with as much as 6 grams of protein, and this protein is available in a very easily digestible form. Eggs contain, in different amounts, almost every mineral and vitamin required by the human body. While egg white has all the protein, the other nutrients are contained in the yolk. So do not completely remove egg yolk from your diet.

Apart from protein and healthy fats, eggs are a rich source of minerals and vitamins. Eggs have a nutrient called choline, which is needed to build cell membranes. Moreover, eggs have a fair amount of vitamin E, A, all the B vitamins, folate as well as calcium, phosphorus and zinc. They reduce the risk of a stroke and raise the level of good HDL cholesterol.



Spelt, also known as farro, hulled wheat or Dinkel wheat is an ancient grain, almost 9,000 years old and is similar to wheat. In fact, it is considered one of the first crops ever to be cultivated by mankind. It has its origin in the Middle East and was a key staple in Europe during the medieval times and slowly its popularity waned. In recent times, it is making a comeback as a nutritious health food. Though it is closely related to wheat, it is much healthier. Spelt has a slightly nutty flavor and is more filling and wholesome.


How Many Grams of Protein Does Spelt Have in a Serving?

In every 100 grams of spelt, there are 15 grams of protein, which accounts for 30% of daily protein requirement. It also has 11 grams of dietary fiber, which is 44% of daily requirement.


How Is Spelt Consumed?

Spelt can be pre-soaked, boiled and lightly sautéed.  You can use spelt to make risotto by adding healthy ingredients from your pantry such as greens, some goat cheese and a dash of lemon juice. You can replace wheat flour with spelt flour to make your cookies, breads, cakes, pasta, pizza, crackers, cereals, muffins, pancakes, waffles, etc.

Spelt is also available as a whole grain in the hulled form known as spelt berries. You can prepare these just like rice and enjoy with a variety of side dishes. You can use the cooked spelt berries in your cold or warm salad.


Nutrition Facts

Spelt is a whole food naturally. In the case of wheat, the bran and the germ are removed during the milling process which is the most nutrient dense part of the grain. The nutritional portion of spelt is usually found in the inner kernel of the grain.

It is very high in proteins that contain all the 9 essential amino acids and fiber. The fiber in spelt makes it a good cholesterol level regulator. The fiber and the proteins also keep you feeling full for longer. Moreover, it is a good source of healthy minerals. The iron and copper present in spelt help in proper blood circulation, while zinc, selenium and phosphorus keep bones healthy.

Every 100 grams of spelt comes with 338 calories and 2.4 grams of fat. With no cholesterol and minimal sodium, it is truly a wonder grain. It also has significant levels of potassium, iron, copper, zinc, magnesium, manganese, B vitamins and selenium.


Ezekiel Bread

Ezekiel bread is made using traditional methods of bread making that have been in existence for thousands of years. Ezekiel bread has its roots in the Biblical times and is said to be crafted on basis of the Holy Scripture, verse Ezekiel 4:9. The Ezekiel 4:9 is the verse in the Bible that describes how to prepare sprouted bread using the various grains like barley, wheat, millet, spelt, beans and lentils to feed the people while in exile.

While other breads are made from refined flour, Ezekiel bread is made from different organically-grown, sprouted legumes and grains. Usually, Ezekiel bread’s star ingredients are organic barley, spelt, millet, oats, rye, wheat, corn, lentils and soybeans. All the legumes and grains are grown organically and sprouted before being processed, mixed together and baked into bread and the bread does not contain any preservatives, artificial ingredients or even sugar.


How Many Grams of Protein Does Ezekiel Bread have in a Serving?

Each slice of Ezekiel bread (34 grams) has more than 4 grams of protein. In 100 grams of Ezekiel, there are about 11.8 grams of protein and 8.8 grams of fiber, which is 35% of your daily requirement. With all the nine essential amino acids present in it, it is a high-quality protein source.


How Is Ezekiel Bread Consumed?

Ezekiel bread can be consumed like any other bread. It can be toasted and had with peanut butter or you can make a proper sandwich with a healthy filling inside. You can use Ezekiel bread to make ‘healthy’ croutons for your soup or bread crumbs for other dishes.


Nutrition Facts

All the ingredients in Ezekiel bread by themselves are great vegetarian protein sources, however, once they are sprouted, their individual nutrient quality improves, making this bread a great protein source. Apart from having 18 different amino acids, Ezekiel is a great source of dietary fiber. The grains in this bread convert to maltose in the body, which is the slowest burning sugar, making this bread a great choice for those who are weight conscious.

With a good amount of protein (11.8 grams), little fat (1.5 grams), and loads of fiber (8.8 grams) in every 100 grams, Ezekiel bread should be a part of every healthy meal plan. It is low in sodium and has about 80 calories in a slice, which means about 235 calories in 100 grams of bread.


Hemp Seeds

Hemp seeds are technically nuts and are also called hemp hearts. They come from the hemp plant and belong to the same species as cannabis or marijuana. However, hemp seeds do not have the same effects as cannabis as they have only traces of THC, the active compound in marijuana.  Hemp seeds are one of the most nutritious seeds on the planet. Hemp seeds have been grown for several years as a source of edible seeds, oil, fiber, lubricant and fuel.


How Many Grams of Protein Does Hemp Have in a Serving?

Hemp seeds are considered to be a complete protein. They are one of the best vegetarian sources of protein and are quite easy for the body to digest and absorb. 100 grams of shelled hemp seeds contain 37 grams of protein, 3 grams of fiber, 45 grams of fat and 580 calories. Moreover, 100 grams of hemp can meet 53% daily value of iron.


How Is Hemp Consumed?

A spoonful of hemp can be added to your choice of salad, smoothie, yogurt or cereal mix. Hemp takes on a nutty flavor on dry-roasting, and can, therefore, be a good nut substitute if you have nut allergies. You can eat the shelled seeds or the hemp hearts by themselves as a snack or sprinkle them on any dish to enhance the nutrition. If you are looking to go gluten-free, you can use hemp seeds as a substitute for bread crumbs. Another interesting way to have hemp is to make popcorn.

You can blend hemp seeds with water to make hemp milk that you can use instead of dairy milk in beverages and other recipes. The hemp oil can be used to drizzle over grilled vegetables, popcorn or pasta or used to make salad dressings.


Nutrition Facts

Hemp is another vegan complete protein source with more than 25% of its calories coming from high-quality proteins. Pound for pound, hemp can even take on beef or lamb in terms of protein content. It has all the nine essential amino acids that cannot be produced by the human body on its own, in significant amounts and is hence considered a ‘complete protein’. It is also packed with essential minerals and healthy fats.

Apart from being very protein-dense, hemp is also a very good source of healthy fatty acids. One important amino acid produced by hemp is arginine, which can reduce heart disease risk and control blood pressure. Because of its fat content, consumption of hemp can reduce dryness of skin and help people with skin eczema. Moreover, hemp contains iron, zinc, vitamin E, sodium, phosphorus, magnesium, calcium and potassium. This “superfood” helps to improve cardiovascular health, metabolism, digestion and balance hormones.


Chia Seeds

Chia seeds are edible seeds that date back to the Aztec and Mayan cultures and are native to South America. The word “Chia” stands for strength and the seeds were used in ancient times as an energy booster. These tiny black seeds are related to mint.

Chia seeds are natural and unprocessed whole-grain that can be absorbed by the body as seeds. These seeds have a mild nutty flavor and can be easily incorporated into your diet. In the recent years, chia seeds have become extremely popular with health-conscious people all over the world.


How Many Grams of Protein Do Chia Seeds Have in a Serving?

Take care not to be fooled by the size of these tiny seeds; they pack a mighty nutritional punch. They are an excellent source of proteins, especially if you do not eat animal-based foods.

100 grams of chia seeds contain 17 grams of protein and 486 calories. They also have a high content fat of 31 grams of which 24 grams are polyunsaturated fats that are “good” fats.


How Are Chia Seeds Consumed?

Chia seeds can be easily incorporated into your foods and beverages. They can be eaten raw or in the cooked form. You can soak chia seeds overnight in water or milk and have them in the morning with a little honey or with yogurt. You can sprinkle a spoonful of chia seeds on a salad or add them to your favorite smoothie. Chia seeds can also be consumed with cereals. Chia seeds can be added to juices and other beverages.

You can add chia seeds to the batter and make healthier cookies. When added to bread dough, they increase the nutrition value of bread.  You can sprinkle them on your cereals, porridges, puddings, vegetables, rice dishes, or sauces.  Chia seeds can be used to thicken soups, sauces and gravies. When mixed with water, chia seeds turn into a gel.


Nutrition Facts

Chia seeds are among the healthiest foods on earth. They are super healthy and are packed with nutrients that are good for your body and brain. Chia seeds have all essential amino acids and a significant level of many other micronutrients. They contain protein, carbs, fiber, calcium, magnesium, zinc, antioxidants, essential amino acids and omega-3 fatty acids. The omega-3 fatty acids help to raise the HDL or “good” cholesterol in your blood and protect against stroke and heart attack.

By weight, chia seeds have more healthy fats than walnuts, more iron than spinach and more calcium than milk. Because of their high protein content, chia seeds can keep you satiated for long and curb cravings.

At 486 calories for every 100 grams, chia seeds are not exactly low-calorie. However, they are very rich in important nutrients. Just 100 grams of chia seeds can meet 63% of your daily calcium need, 42% of daily iron need and 83% of daily manganese requirement.

It’s no wonder these tiny seeds are regarded as one of the “superfoods” of modern times.


Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are the edible dark green, flat seeds of the pumpkin fruit. They are sometimes encased in a yellowish-white shell although some pumpkin varieties have seeds without shells. Pumpkins are native to the Americas and Mexico and the word “pepita” comes from the Spanish “pepita de Calabaza” which means “little seed of squash”. Pumpkin seeds were valued by the Native American tribes for their medicinal and food value.

Pumpkin seeds have a nutty, sweetish flavor and a chewy texture. Roasted pumpkin seeds are popular Halloween treats but are so nutritious and delicious that they can be enjoyed throughout the year.

So if you want a chewy snack that is not only healthy but tasty too, then pumpkin seeds are the answer. Pumpkin seeds are excellent snacks when you are on the move as you can easily carry them around and they do not require any refrigeration.


How Many Grams of Protein Do Pumpkin Seeds Have in a Serving?

100 grams of pumpkin seeds contain around 19 grams of high-quality protein, 19 grams of fat of which 9 grams are polyunsaturated fats and 6 grams are monounsaturated fats. Additionally, 54 grams of carbohydrates of which 18 grams is dietary fiber and 446 calories in 100 grams of pumpkin seeds.


How Are Pumpkin Seeds Consumed?

Pumpkin seeds make a wonderful quick, chewy snack. Pumpkin seeds add a crunchy element to salads and snacks. You can roast or dehydrate the pumpkin seeds and eat them as a salty or sweetened snack. You can add pumpkin seeds to trail mix as well. You can add pumpkin seeds to salads, casseroles, meat, poultry and veggie dishes or stir-fries. You can also add ground pumpkin seeds to your burgers for a nutritious punch.

Like chia seeds, these can be added to bread dough. You can grind pumpkin seeds with other ingredients like parsley, cilantro and garlic to make a tasty salad dressing or spread. You can add chopped pumpkin seeds to your hot or cold cereal, to your cookies, biscuits, or granola. You can add them to your desserts and other confectionary items. You can add pumpkin seeds to your yogurt or smoothies. Pumpkin seed butter, made like any other nut butter, is also very nutritious.


Nutrition Facts

The flat, crunchy seeds of a pumpkin are a very good source of plant proteins, fiber, antioxidants and fatty acids. Vegans who are allergic to nuts can turn to pumpkin seeds to meet their healthy fatty acid requirements. Among various amino acids, pumpkin seeds are rich in tryptophan. This amino acid works as a mood booster.

Like all seeds, pumpkin seeds too are calorie rich with 100 grams having 446 calories. However, since they are not eaten in large amounts at a time, the seeds do not add very much to the calories in your daily diet.

Pumpkin seeds do have many healthy nutrients like B vitamins, magnesium, manganese, zinc and copper. Magnesium helps in better metabolism and synthesizes proteins and fatty acids. The zinc in pumpkin seeds helps break down carbohydrates and ensures better immunity. Eating pumpkin seeds has many health benefits such as protection against some cancers, better heart health and prostate health.



Buckwheat is a pseudo-cereal.In fact, it is actually a seed and is related to sorrel and rhubarb but is consumed in the same way as cereal grains. Buckwheat is native to Northern Europe and Asia. The name buckwheat has been derived from the Dutch word “bockweit” that means beech wheat owing to its beechnut-like shape and wheat-type of characteristics. Buckwheat is not related to wheat in any way and is hence gluten-free.

Buckwheat is very similar to wheat kernels but has a unique triangular shape. The outer hull of the buckwheat must be removed by a special hulling process to make it edible. Buckwheat is available in the unroasted or roasted form. The roasted buckwheat has a nutty and earthy taste, while the unroasted variety has a subtle and soft flavor.


How Many Grams of Protein Does Buckwheat Have in a Serving?

There are 13 grams of protein along with 10 grams of fiber in every 100 grams of buckwheat.


How Is Buckwheat Consumed?

Buckwheat flour, which is gluten-free, is a great alternative to processed, refined flours. Buckwheat is commonly processed into groats, noodles, flour or used to make buckwheat tea. The buckwheat groats can be cooked just like rice and eaten with side dishes of vegetables, meat or chicken.

Buckwheat flour can be used to make breads. Cooked buckwheat can be added to soups and stews. You can make delicious pancakes or pasta by using buckwheat flour along with whole wheat flour. Buckwheat can be cooked and eaten as hot breakfast cereal. You can add cold cooked buckwheat to add a healthy punch to your salads. Japanese soba noodles are made of buckwheat. Buckwheat is also used in making snack foods and also in chocolate bars.


Nutrition Facts

Buckwheat, which is actually a seed, is another good low-calorie, high-fiber vegan protein source and most importantly it is gluten-free.  And since it can account for all the nine essential amino acids, it qualifies as a complete protein source too. Buckwheat is very high in carbohydrates and antioxidants. The seeds have plenty of health benefits and are good for your digestive system and also your heart.

Apart from having all the essential amino acids, buckwheat is also rich in other vital nutrients. It has reasonably high levels of B vitamins like niacin, folate and thiamine. Minerals like iron, zinc, selenium, potassium and magnesium are also present in these tiny seeds. Buckwheat seeds are also rich in antioxidants like rutin and catechin. Catechin, it is believed, encourages weight loss and healthy flow of blood.


Poppy Seeds

Obtained from the opium poppy, poppy seeds are healthy oilseeds. These tiny seeds are kidney-shaped and have a pleasant, nutty taste. The color of the poppy seeds can vary from black, light gray, dark gray to bluish. They have been cultivated and used by many civilizations for thousands of years. The poppy plant is native to the Mediterranean and Asian regions.

The poppy seed is not only used as a condiment in cooking but has several medicinal properties too. In ancient times poppy seeds were popularly used as a sedative. And though the seeds come from the dried pods of opium poppy plants, they do not have any of the narcotic properties of opium.


How Many Grams of Protein Do Poppy Seeds Have in a Serving?

There are 18 grams of protein and 20 grams of dietary fiber in every 100 grams of poppy seeds. However, with 42 grams of fats and 525 calories in a 100-gram serving, the seeds can be fattening. Weight-watchers must, therefore, ensure to eat this seed in moderation.


How Are Poppy Seeds Consumed?

Poppy seeds have a pleasant nutty flavour, which gets enhanced when they dry-roasted slowly. Gentle roasting enhances the crunchiness and releases the aromatic essential oils in the poppy seeds.

The seeds are used in several dishes across the world. Poppy seed paste is used as a thickening agent for curries, dips, gravies and stews in many cultures. They are also sprinkled on top of different kinds of breads, muffins, rusk, crackers, biscuits, cakes, toasts and bagels to lend a crunchy texture. European pastries like germknodel and strudel use poppy seeds extensively.


Nutrition Facts

As tiny as they are, poppy seeds pack a big punch in terms of protein content. In fact, apart from protein, poppy seeds are loaded in healthy fatty acids like oleic and linoleic acids as well as many important minerals. Oleic acid is known to bring down the level of bad LDL cholesterol and increase the level of good HDL cholesterol.

Poppy seeds come with a healthy dose of antioxidants and minerals like zinc, copper, magnesium and phosphorus. While copper is essential for red blood cell production, zinc aids in sperm generation. Poppy seeds are also a very good source of B Vitamins, which boost metabolism.

A 100-gram serving of poppy seeds has 347 milligrams of magnesium (87% of DV) and 9.8 milligrams of iron (54% DV). It also has 1,438 milligrams of calcium (143% DV). The outer husk of the poppy seeds is a wonderful source of dietary fiber and 100 grams of poppy seeds provide almost 19.5 grams or 51% of the daily recommended fiber.


Sesame Seeds

Sesame seeds are tiny, oval flat seeds. They have a delicate nutty taste and come in an array of colors such as white, black, yellow and red. These edible seeds grow in pods and have the highest oil content as compared to any other seed and the oil obtained from sesame seeds is used for cooking.

The history of sesame seeds goes back to the prehistoric times. Assyrian legends have it that when the world was being created, the gods met and drank wine made from sesame seeds. It is believed that sesame seeds originated in India and Africa and they were brought to the United States in the 17th century.


How Many Grams of Protein Do Sesame Seeds Have in a Serving?

There are roughly 18 grams of protein in every 100 grams of sesame seeds. The protein is accompanied by 12 grams of fiber and 573 calories.


How Are Sesame Seeds Consumed?

Sesame seeds are available in the shelled or unshelled forms. Sesame seed oil is a common cooking and dressing medium in Southeast Asia. In the Middle East, sesame paste and olive oil are combined to make tahini, which is an important ingredient in hummus.

The seeds can also be toasted and added to various flat breads, crackers, sushi, soups, grain products, breading for meat and fish dishes, salads and baked items. Sesame seeds are used in several sweet dishes in the Indian subcontinent as well. Roasted and crushed sesame seeds can be sprinkled over confectionery items and desserts, especially sundaes.


Nutrition Facts

Crunchy little sesame seeds should be a part of every vegetarian diet not just because it has an abundance of proteins, but also because it is loaded with antioxidants, minerals, vitamins and healthy fats. Sesame seeds are so healthy that they are also used in traditional medicines.

Like poppy seeds, sesame seeds too have significant levels of good fats, especially oleic acid that reduces the level of bad LDL cholesterol. They have phenolic antioxidants called sesamol and sesamolin, which keep harmful free radicals away. Sesame is also a rich source of the very important folic acid. Minerals like zinc, selenium, calcium and iron are also present in abundance.  Sesame seeds can help to prevent many types of cancers, diabetes, build strong bones, lower blood pressure, improve digestion, detoxify the body, etc.



It is believed that flaxseeds were cultivated in Babylon around 3,000 B.C and in the 6th century, King Charlemagne believed that flaxseeds were so healthy and beneficial for health that he passed a law that all the people in his kingdom must consume them. Today, this little seed is considered as a “superfood” and consumed as a health food the world over.

The flax plant is not only a source of food but a source of linen too. Flaxseed is also known as linseed and is used to make oil that has commercial uses.  There are two varieties of flaxseeds – golden, amber or yellow and brown, tan or reddish-brown flax.


How Many Grams of Proteins Do Flaxseeds Have in a Serving?

In every 100 grams of flaxseeds, there are 18 grams of protein and nearly 27 grams of fiber. There are also 534 calories and 42 grams of fats. However, flaxseeds have no cholesterol.


How Are Flaxseeds Consumed?

If you do not chew the flaxseeds when eating them, they will be flushed out of the system undigested. So the best way to consume flaxseeds is in the milled or ground form. The oil extracted from flaxseeds is also used for its therapeutic properties. You can also replace your cooking oil with “healthy” flaxseed oil.

Flaxseeds can be a great addition to nutrition bars and trail mixes. They can be sprinkled on top of yogurt, oats, porridge, soups, dips, hot or cold cereals, smoothies and milkshakes. Slightly pounded flaxseeds are also often added to bread dough. Lightly toasted, they can be added to salads and healthy snacks. You can also add flaxseeds to your flat breads, cakes, cookies, pancakes, etc.


Nutrition Facts

Much like the other seeds in this list, flaxseeds are full of proteins, antioxidants, healthy fatty acids, minerals and vitamins. Flaxseeds contain phytoestrogens called lignans that can fight cancer. The vitamin E in flaxseeds is good for the skin, while the B vitamins are required for proper metabolism. Folates in flaxseeds are good for pregnant women and the fetus. Flaxseeds are rich in fiber, both soluble as well as insoluble.

Flaxseeds are one of the best vegan sources of Omega-3 fats. Just one spoon of flaxseed oil can contain up to 8 grams of Omega-3 fats. This apart, minerals like selenium, zinc, iron, potassium, manganese, calcium and iron are present in significant amounts. Flaxseeds are a powerhouse of nutrition if you are looking for weight loss.


Soy Milk

Soy milk is a plant-based drink that is made by soaking dried soybeans in water and grinding them. It is essentially an emulsion of water, protein and oil and can be used as a substitute for regular dairy milk.

Soy milk is a staple of East Asian cuisine and is highly nutritious. Soy milk probably originated in China during the early Han dynasty but it did not become popular until the 1800s. Soy milk is favored for its smoothness, thickness, creamy appearance, pleasant aroma and nutritional benefits.


How Many Grams of Protein Does Soy Milk Have in a Serving?

In every 100 grams of soy milk, there are 3.3 grams of protein. Regular whole milk (3.5% fat) has about the same amount of protein in every 100 grams.


How Is Soy Milk Consumed?

Many vegan and vegetarian foods contain soy milk and it can be used as a non-dairy alternative in almost any recipe that requires regular milk. You can drink it on its own either hot or cold or use it to make shakes and smoothies. It can be consumed with breakfast cereals, added to coffee and tea and can even be used to make sweet dishes. You can also use soy milk to make soy yogurt, soy kefir, soy cream and soy-based cheese. Soy milk is used commonly in Japanese and Korean cuisines to make dishes such as yuba and cold noodle soup.


Nutrition Facts

Vegans who do not consume dairy products and others who cannot drink milk for various reasons, today have many non-dairy milk alternatives. Soy, almonds, rice and hemp milk are all gaining in popularity. Of these, soy milk is the most protein rich. Soy milk has nearly the same amount of proteins as whole milk.

Soy milk is also high in vitamins, minerals and essential fatty acids. Though it has the same amount of protein as whole milk, soy milk has fewer calories. While soy milk has 54 calories in every 100 grams, whole milk has 61 calories. It is cholesterol-free and has healthy amounts of vitamin A, potassium and B vitamins. Commercial soy milk is also vitamin D-fortified.


Green Peas

Green peas, also popularly known as sweet peas, English peas or garden peas are sweet and delicious green seeds that are not only nutritious but delicious too. They are probably native to the sub-Himalayan regions of India. Today, this legume is cultivated in all semi-tropical and temperate regions.

The pea plant is a vine that bears pods that contain the edible seeds or peas. When tender, the peas are green, soft and sweet and can be eaten raw. But when the pod matures, the seeds turn yellow and are bitter in taste.  Usually, green peas are used in cooking as a vegetable. There are 3 varieties of peas that are eaten – green peas or garden peas, snap peas and snow peas.

The tendrils of the pea plant are also eaten as delicacies. The tendrils and the shoots of the pea plant are consumed as salads and used in Asian cooking.


How Many Grams of Protein Do Green Peas Have in a Serving?

There are 5 grams of protein in every 100 grams of green peas. The protein is accompanied by 5 grams of dietary fiber and just 0.4 grams of fat. With just 81 calories in 100 grams, green peas are a smart choice for weight watchers.


How Are Green Peas Consumed?

You can eat peas raw straight from the pod and if you can’t get fresh ones, you can opt for the frozen or canned varieties. Peas can also be roasted and salted and eaten as snacks. You can add fresh peas to green or chicken salad or you can eat them sautéed. You can also add fresh peas to pot pies and casseroles.

Though peas and mashed potatoes are a popular combination, green peas can be enjoyed in many different ways. Peas can star in stir-fries and rice dishes as well.  Spiced, cooked peas can also be a tasty filling for stuffed capsicum, tomatoes and even mushrooms. Shelled green peas can be cooked with spices and turned into a dip or a spread. Pureed peas can be used to thicken gravies and can be the base for many soups.


Nutrition Facts

Sweet and tasty, green peas are loved by almost everyone. But more often than not, green peas do not get enough credit. These small green spheres are a dietary powerhouse and can be a very good source of plant-based protein and fiber. They are low in calories and a good source of “good” fats. Green peas are also rich in minerals, phytonutrients and antioxidants. It is time the humble green pea became a bigger star in your vegetarian diet.

A polyphenol called coumestrol is abundantly present in green peas. Studies have found that intake of just 2 milligrams of this polyphenol every day can prevent cancer of the stomach. A cup of green peas has 10 milligrams of this very important nutrient. The anti-inflammatory properties of green peas, as well as the presence of B vitamins, make them good for heart health.  Consuming green peas can help to prevent osteoporosis, lower cholesterol levels and reduce the risk of diseases such as Alzheimer’s.



Seitan, which is made of wheat gluten, is a high-protein vegetarian meat substitute. It is also called wheat meat or gluten meat. This is prized by vegetarians because of its high protein, high palatability and texture. Seitan is becoming quite popular as it resembles meat and is being used in many cuisines as a substitute for tofu or meat.  The use of Seitan was seen first in the 6th century as the key ingredient for Chinese noodles. Seitan is mainly consumed in Japan, China and Asian countries.

Seitan is made by washing wheat flour dough with water till all the starch is dissolved and the elastic, insoluble gluten mass that is left behind is cooked before eaten. So, we can say that seitan is 100 percent gluten. Seitan is commonly used instead of meat in Buddhist, vegetarian, Asian and macrobiotic cuisines.


How Many Grams of Protein Does Seitan Have in a Serving?

Every 100 grams of seitan comes with a whopping 75 grams of protein along with 1.9 grams of fat and 14 grams of carbohydrates. It packs in about 370 calories.


How Is Seitan Consumed?

Seitan is brown in color, fairly firm and is chewy. It absorbs seasonings and flavors very easily and therefore can be used in many recipes. It can easily be added to stir-fries. It can be used in place of meat in various sandwiches, wraps, shawarmas and salads. It makes excellent filling for burritos and tacos as well.

Also, do try using this wheat meat in soups, stews and curries. Seitan can be grilled, fried and even made into kebabs. In many Asian countries, seitan dumplings are quite popular. Depending on how it is cooked, seitan can be made to taste like any meat you want – poultry, pork, beef etc.


Nutrition Facts

If you are not allergic to gluten, then seitan can become a very good low-calorie source of protein in your diet. Though it is a wheat product, it is not very rich in carbohydrates.

Though it has a fair amount of iron and calcium, seitan is not very dense in other minerals. Vitamins A, B, D and C are not available in seitan. Therefore, if seitan is going to be a big part of your diet, you must make sure that you eat a variety of other foods to meet your mineral and vitamin requirements. Also, packaged seitan can have too much sodium.



Spirulina is a powder that is made of natural algae and has many health benefits. It is considered so good for you that it has emerged as a “superfood”.  Spirulina is regarded as one of the most potent food sources available on the planet.

Spirulina is blue-green spiral-shaped algae that are freshwater plants usually found on top of a pond and grow in places like Hawaii, Africa and Mexico. In terms of nutrition, spirulina is very similar to other types of sea vegetables such as kelp or chlorella. Spirulina is not only an excellent source of protein but has medical properties that make it a natural healer.

Believed to have been a staple for the Aztecs, the consumption of spirulina goes back to the 16th century. In 1974, spirulina was declared as the “best food for the future” at the World Food Conference. Later, it became one of the key ingredients in the diet of NASA astronauts during space travel.


How Many Grams of Protein Does Spirulina Have in a Serving?

Spirulina contains around 50-70% protein by weight and it also contains all the essential amino acids. There are 57 grams of protein in every 100 grams of spirulina. With just 8 grams of fat and a decent 290 calories, spirulina is very good for dieters too.


How Is Spirulina Consumed?

Spirulina is generally available in a powder or pill form. Some protein powders have spirulina as one of the ingredients. Spirulina powder can be added to smoothies and fresh fruit juices.  Generally, just a spoonful is enough. It lends the drink a vibrant green color and a slightly savory flavor. However, if you are on any kind of medication, you should definitely check with your doctor before you start consuming spirulina.


Nutrition Facts

In recent years, spirulina has gained popularity as a superfood as it is packed with proteins and has very little fat. It has a high concentration of minerals, vitamins, iron and antioxidants. The rich blue-green color of spirulina is due to the presence of the pigment phycocyanin to which spirulina owes all the health benefits. The phycocyanin helps to fight against the toxins that enter the body.

But the benefits of this algae does not end here. Spirulina has been found to slow down HIV progression. It is also known to increase the production of antibodies and therefore helps to fight infection. Because it is packed with essential nutrients, the list of spirulina’s health benefits is endless. It boosts energy, lowers cholesterol, regulates blood pressure and can even fight cancer.

Spirulina has eight of the nine essential amino acids, which makes it a reasonably good quality protein source. Moreover, this cholesterol-free superfood is very dense in iron, magnesium and vitamin B6. It also has a good amount of calcium.



Crunchy and delicious, peanuts, groundnuts, earthnuts or goobers can be considered as universal snacks popular in all cultures. Although the name implies so, peanuts are not nuts technically and are in fact legumes related to lentils, chickpeas, peas and other beans. Peanuts are native to South America and played a very important role in the diet of Aztecs and other native tribes of the region.

The growth of peanuts is very interesting. Initially, the flower grows above the ground and because of its heavy weight; it turns towards the ground and buries itself under the soil, where the peanut actually grows. To harvest the peanuts, the entire plant is usually dug out along with the roots.

The pod of the peanut is a hard, brown and veined shell that contains 2-3 peanut kernels.  The peanut seed or kernel is oval in shape and has 2 lobes that are off-white in color and is covered by brownish-red papery skin. Peanuts have a nutty, buttery taste. Peanuts are so versatile that they are consumed in many forms – oil, butter, flakes and flour.


How Many Grams of Protein Do Peanuts Have in a Serving?

In every 100 grams of peanuts, there are 26 grams of proteins. Though it has 49 grams of fat, almost 40 grams are healthy unsaturated fats.


How Are Peanuts Consumed?

There are endless ways you can eat peanuts. They make a great snack as you can just munch on them. They can be toasted and lightly salted as well. Peanuts can add a crunchy element to breakfast cereals and salads. You can add peanuts to your sautéed vegetables or chicken dishes. They can be used as toppings in sweet dishes and ice creams. They can be added to breads, cakes, cookies, muffins, snacks and confectionery. They are a great addition to smoothies.

Peanut butter is also a great way to boost the protein content of your diet. In fact, peanut butter jelly sandwiches are firm favorites of both children and adults in the U.S. In Southeast Asian countries, peanut oil is a popular cooking medium too.


Nutrition Facts

For people following a plant-based diet, peanuts can be a great source of protein. They are very rich in energy and are chockful of minerals, vitamins and antioxidants like resveratrol and p-coumaric acid. Peanuts are rich in MUFA especially oleic acid that helps to lower the “bad” cholesterol and raise the “good” cholesterol levels.

Like almost all nuts, peanuts are ready to eat and require almost no preparation time or cooking. A better shelf life than other fresh fruits and vegetables also makes them a more convenient food. Moreover, you can easily carry peanuts with you anywhere you go.

Peanuts pack in 567 calories in every 100 grams; however, moderate consumption of peanuts will not make you fat as they are otherwise extremely wholesome. They are rich in magnesium and iron too.


Cashew Nuts

Cashew nuts are delicate, creamy and sweet flavoured crunchy nuts that grow on cashew trees. They are native to Brazil’s Amazon rainforest and belong to the same family as pistachios and mango.  Cashews are bean-shaped true fruits that are actually drupes. The cashew nut grows at the bottom of a juicy cashew apple. The edible cashew kernel is enclosed in a hard outer shell. The cashew shell contains a phenolic resin called urushiol, which is quite toxic. This resin is destroyed when the cashews are roasted under high flame. Once considered as a poor man’s food, today cashew nuts are quite expensive.


How Many Grams of Protein Do Cashew Nuts Have in a Serving?

In 100 grams of cashew nuts, there are 18 grams of proteins and roughly 44 grams of fats. It has only 3.3 grams of dietary fiber.


How Are Cashew Nuts Consumed?

Cashew nuts can be a part of your diet in many ways. Raw or lightly toasted, a handful of cashew nuts are an instant energy booster. The nuts can be used as a garnish, topping or mixed with the stuffing in a wide range of dishes. Cashew nuts are also a popular addition to desserts and salads. You can add cashews to biscuits, sweets, cakes and other confectionery. You can add cashews to sautéed vegetables and other dishes.

Cashew nut paste is used to impart richness to gravies and soups. Cashew nut milk is a great non-dairy milk for vegans and others who cannot consume dairy. Like peanuts and almonds, cashew nuts also can be ground to make nut butter.  Cashew apples can be eaten by themselves or can be used to make beverages and the pulp of the fruit is often used to distil into liquor.


Nutrition Facts

This half-moon shaped nut often gets a bad rap of being fattening, when in fact, a cashew nut is no more fattening than any other. However, when compared to other nuts, cashew does fare poorly in fiber content. But it is an excellent source of zinc and magnesium and has high vitamin E concentration. All things considered, eaten in moderation, cashews can be a very good source of plant-based protein.

Did you know cashews are good for your eyes? These nuts have zeaxanthin and lutein, two things that can shield the eye from light damage and prevent cataract. The proanthocyanidins in cashew can stop cancer cells from multiplying. The presence of magnesium, calcium and potassium also makes cashew nuts good for the bones.



Pistachios are nuts that belong to the cashew family and are among one of the oldest nuts in the world. The existence of pistachios can be traced back to around 6,000 B.C. and they are native to Asia, Iran and Iraq.

The pistachio tree produces large and heavy fruit clusters that look somewhat like a bunch of grapes. Pistachios are drupes, where the fruit has a seed in the middle that is edible. On the outside, the mature fruit has an off-white colored hard shell that splits open and has a light green, oblong-shaped kernel within. These delicious and nutritious nuts have been regarded as a symbol of good health and wellness since olden times. Pistachios are not seasonal and are available all year round.


How Many Grams of Protein Do Pistachios Have in a Serving?  

A 100-gram serving of pistachios has 20 grams of protein. The little nuts, which belong to the cashew family, have 10 grams of dietary fiber in every 100 grams.


How Are Pistachios Consumed?

Pistachios can be eaten on their own fresh, roasted and salted. Just crack open the shell and eat the nut inside. They can be added to salads and cereals. When made into a pesto sauce, pistachios can lend a very unique flavor to pasta. Crushed pistachios can be added to breads, muffins, cookies and cakes, either incorporated in the dough or as a final garnish. Chopped pistachios are in the ingredient list of many desserts like the Turkish baklava and several sweets originating from the Indian subcontinent. In many cuisines, pistachios are added to rice dishes. Even ice creams and sundaes can be made more decadent with pistachios.


Nutrition Facts

The tasty pistachio comes loaded with proteins, fiber and an array of vitamins and minerals. The healthy fats in pistachio are known to be good for the heart. Since they are also loaded with antioxidants, pistachios can help combat several age-related diseases.

There are roughly 562 calories in every 100 grams of pistachios and approximately 45 grams of fats. However, like all others nuts these are healthy fats. Pistachios have zero cholesterol. Among all nuts pistachios have the highest concentration of potassium and vitamin K. Additionally they have carotenoids which are good for the skin and eyes. Pistachios also are rich in phytosterols, which can lower cholesterol.


Amongst all the nuts, the walnut is considered king as it has a host of nutrients packed in one small nut. Walnuts belong to the tree nut family as cashews, Brazil nuts, pecans, hazelnuts, etc. This delicious and royal nut is borne by the ornamental walnut tree, which is highly valued for its beauty. Walnut trees have been cultivated for several thousands of years.

The walnut kernel comprises two halves that are wrinkly and look like butterflies. The walnut kernels are off-white colored and are covered by a thin, brown, papery skin. These edible kernels are enclosed within oblong or round brown colored hard shells. There are mainly 3 varieties of walnuts that are consumed – the Persian or English walnut, the white walnut and the black walnut. The English walnut is native to India and the regions around the Caspian Sea while the white and black walnuts are native to North America.

The English walnut is the most popular and common variety and has a thinner shell that can be broken easily. The black walnut has a unique, pungent flavor and has a thicker shell that is hard to crack. The white walnut is not easily available in the market and has an oilier and sweeter taste.


How Many Grams of Protein Do Walnuts Have in a Serving?

In every 100 grams of walnut, there are 15 grams of protein and nearly 7 grams of dietary fiber. There are also 654 calories in 100 grams of walnuts.


How Are Walnuts Consumed?

Walnuts are often added to breads, cakes and other baked items. They can be added to breakfast cereals, granolas and trail mixes as well. They can be crushed and added to a range of dishes. Yogurt, smoothies, ice creams and other dairy-based desserts can have walnuts. Add walnuts to your sautéed veggies, salads and poultry stuffing. You can puree walnuts with other ingredients and make a delicious dip.

But the best way to have walnuts is to have them raw. They can also be eaten roasted, salted or unsalted. Walnuts are also used to make walnut oil, which is expensive oil that has culinary uses and is often used in salad dressings.


Nutrition Facts

With a good mix of protein, fiber and healthy fats, walnuts can be such a wonderful addition to any diet. From cancer-fighting to protecting against diabetes, walnuts can do a lot. Walnuts can also improve the reproductive health of men as they improve the quality of sperms.

The fact that walnuts have 65% fat by weight should not keep you from enjoying these healthy nuts. Most of the fat is the healthy kind. A quarter cup of walnuts provides more than 100% DV of recommended omega-3 fats. Walnut is perhaps the only nut to have alpha-linolenic acid (ALA). ALA is good for cardiovascular health and protects against autoimmune diseases. The folic acid in walnuts is very good for pregnant women as it can prevent birth defects in newborns. Walnuts also have a high content of manganese, copper, biotin and molybdenum.

Studies have also shown that walnuts can be good for the brain. Elderly people who consume walnuts on a regular basis experience improved memory. Walnut can also help people suffering from depression.


Pine Nuts

The consumption of pine nuts can be traced back to ancient times, to as early as 300 B.C. Pine nuts also called cedar nuts, pignoli, pinon nuts, etc. are considered to be a gourmet delicacy in many parts of the world. In fact, pine nuts are not nuts at all and are actually the edible seeds of pines. Oriental pines are large, broad seeds that have a higher fat content, while stone or western pines have slender and long kernels.

Pine nuts have a dark brown tough outer shell and the edible kernel within are creamy-white in color that have a sweet, delicious taste and a buttery texture. They are the edible seeds of the female pine cone and a great source of plant-based nutrition.


How Many Grams of Protein Do Pine Nuts Have in a Serving?

There are 14 grams of protein, 3.6 grams of fiber and 68 grams of fat in every 100 grams of pine nuts. They also pack in nearly 673 calories.


How Are Pine Nuts Consumed?

Pine nuts can be used to prepare pesto and then eaten with pasta. In salads, roasted pine nuts impart a unique flavor in addition to the crunch. Pine nuts also go very well in soups. Rice dishes like pilaf and vegetable, fish and meat dishes can do with a healthy sprinkling of pine nuts. They can be added in granolas, cookies, chocolates, energy bars and biscuits. They can be used in desserts such as ice creams and sundaes. And like all other nuts, they also make for a great snack on their own. They can be roasted and lightly salted with a hint of black or cayenne pepper.


Nutrition Facts

Apart from being a good vegetarian source of protein, pine nuts also have rich reserves of many vital nutrients. It is cholesterol-free and has significant levels of magnesium, iron and potassium along with other minerals.

Being rich in vitamin E, pine nuts help in the creation of red blood cells. The vitamin K in pine nuts actually aids in blood clotting. Iron, manganese, magnesium and the zinc in pine nuts, too have numerous health benefits. While iron helps in oxygen transportation within the body, manganese maintains hormonal balance. Zinc is needed for healing wounds and maintains a healthy immune system.  Pine nuts contain “heart friendly” MUFA that help to reduce the “bad” cholesterol levels in the blood.



Kidney Beans

Kidney beans, a variety of the common beans, are legumes that are shaped like a kidney. Kidney beans have their origins in Mexico and Central America.

These dark red beans are very popular and are favorites as they retain their shape when cooked and absorb flavors very easily. Since these beans are fairly inexpensive sources of protein, they have become very popular in many cuisines around the world. They are available in varied colors – red, cream, black, white, purple, mottled, spotted and striped. White kidney beans are called cannellini beans.


How Many Grams of Protein Do Beans Have in a Serving?

Raw kidney beans carry 24 grams of protein in every 100 grams along with 25 grams of fiber and just 0.8 grams of fat.


How Are Beans Consumed?

Kidney beans can be boiled or baked. They can be then added to salads and stir-fries. You can combine the cooked kidney beans with other beans such as white and black beans to make a colorful and healthy salad. They can also be added to taco, wrap and burrito fillings. You can blend the cooked kidney beans with other ingredients to make a delicious spread for sandwiches or a dip.

Kidney bean-based chili con carne, or simply chili, is popular in the Americas. In the Indian sub-continent, kidney beans are used to make hearty stews.


Nutrition Facts

Low in fats and free of cholesterol, kidney beans should be a protein component of your diet whether or not you are vegetarian. Because of the high fiber content, kidney beans digest slowly and keep you feeling full for longer. This is why, if you are watching your weight, they could be a better source of protein for you than meat.

Because of the high-fiber content, both soluble and insoluble, kidney beans keep you feeling full for longer and curb cravings. This quality makes kidney beans a hit in the weight loss community. The fiber also stops blood sugar from spiking and lowers the risk of heart attack. Even the magnesium and folate in kidney beans are heart-friendly. These beans are also a good source of molybdenum, which is required for proper kidney functioning and a healthy nervous system.


Pinto Beans

The most popular variety of the common bean is the pinto bean. It is a mottled bean and is popularly used in Brazilian cuisine. The history of the cultivation of pinto beans can be traced back to 3,000 B.C.

Pinto beans are usually beige in color with reddish-brown splotches or streaks and look like small canvas paintings. In fact, the word “pinto” means “painted” in Spanish. When pinto beans are cooked, the color splashes disappear and the beans become uniformly pink and have a wonderful creamy texture. The varieties of pinto beans available are – Maverick, Othello, Sierra and Burke.


How Many Grams of Protein Do Pinto Beans Have in a Serving?

There are 21 grams of protein and 16 grams of fiber along with 347 calories in 100 grams of raw pinto beans.


How Are Pinto Beans Consumed?

Pinto beans are available as dry beans or in cans. Dry beans are generally soaked overnight before they are cooked. The cooked pinto beans can be used in a chili in place of kidney beans. They make a nutritious filling for tortillas and wraps as well. When added to soups and stews, they increase the protein content of the dish. Hearty pinto bean stews team well with rice dishes. A spicy paste of cooked pinto beans can be a spread for sandwiches or used as a dip. And finally, they can be refried.


Nutrition Facts

Pinto beans are another great protein source for vegetarians. These hearty beans are in fact the most commonly used beans in the US. Like kidney beans, because of high protein and fiber content, pinto beans keep you feeling full for longer as well as reduce risks of spikes in blood sugar. With a minimal amount of fat in them, these beans are ideal for dieters. Research has shown that consuming these beans can help to reduce cholesterol levels in the blood. Pinto beans also contain phytoestrogen coumestrol, which has many health benefits.

Apart from being a great protein source, pinto beans provide the body with the very important chemical element called molybdenum, which is required for the healthy functioning of the nervous system and the kidneys. Pinto beans are also rich in folate, vitamins B1 and B6 as well as minerals like iron, potassium, magnesium, copper, manganese and phosphorus.


Black Beans

Black beans belong to the legume family and are basically a variety of the common beans such as kidney beans, pinto beans, navy beans, etc. Black beans have a dark, shiny and a shell kind of an appearance and hence are also known as turtle beans.

They have a hearty, rich flavor and meaty texture similar to that of mushrooms. When cooked, black beans retain their shape well and acquire a smoky and sweetish flavor and a velvety, creamy texture. Black beans are valued for their high fiber, vitamin, mineral and protein content just like the other members of the legume family such as lentils, peas and peanuts. It is no wonder that black beans are often used as a substitute for meat in several vegan and vegetarian dishes.

For thousands of years, black beans have been used in Latin American cooking and today, they are commonly used in Cajun, Brazilian, Mexican, Cuban, Creole and Dominican cuisines.


How Many Grams of Protein Do Black Beans Have in a Serving?

Mirroring the pinto beans, black beans too have 21 grams of protein and 16 grams of dietary fiber in every 100 grams. However, they have fewer calories (339 calories per 100 grams).


How Are Black Beans Consumed?

Black beans can be made into soups, stews and fillings, much like kidney and pinto beans. They can be refried and used in burritos, tacos, etc. or simply cooked and added to salads as well. Many Asian cultures use black bean paste in several dishes. You can include black beans in your toppings or stuffing for various dishes. You can serve a delicious meal of black beans and rice.


Nutrition Facts

Black beans match pinto beans in protein and fiber content. And they come with their own share of health benefits. The little black beans go a long way in controlling diabetes and ensuring healthy bones and a healthy heart.

Black beans in your diet can reduce your cancer risk significantly. This is because these little beans provide the body with selenium, saponins and folate, all of which combat cancer in different ways. Selenium plays a significant role in liver enzyme function and decreases the rate of tumor growth; saponins stop the cancerous cells from multiplying. At the same time, folate stops the very creation of cancer cells from DNA mutations.


Garbanzo Beans

Garbanzo bean also called Bengal gram, Egyptian peas or chickpea is yet another member of the legume family that can be a very good source of protein for people staying away from food derived from animals. Garbanzo beans are native to the Middle East and you can trace the existence and use of garbanzo beans to around 7,000 years ago. After the soybean, garbanzo beans are the second most widely produced and consumed beans in the world.

These nutty, buttery legumes that have a pasty and starchy texture are very popular in Middle Eastern and Indian cuisines. There are basically two varieties of garbanzo beans that are consumed – the darker and smaller variety and the big cream-colored, round variety.


How Many Grams of Protein Do Garbanzo Beans Have in a Serving?

There are 19 grams of protein and 17 grams of dietary fiber in every 100 gram of garbanzo beans. There are also 364 calories.


How Are Garbanzo Beans Consumed?

Chickpeas must be cooked before being eaten. In the Middle Eastern countries, garbanzo beans are pureed and mixed with sesame paste, olive oil and spices to make hummus. They add a filling component to salads and wraps. They can also feature in vegetable soups. You can add chickpeas to your salads and pasta. You can make a side dish with cooked garbanzo beans and serve with brown or white rice.

In the Indian subcontinent, chickpeas are cooked as a spicy stew, with or without potatoes. They are also stir-fried with grated coconut. Often chickpeas are dry-roasted and spiced. They can also be coated in a spicy batter and fried.

Chickpea flour is commonly used in fritters and other fried items. You can also chickpea flour to make pita and breads. Chickpea flour is also added to sweets and desserts in some countries.


Nutrition Facts

Garbanzo beans offer a host of health benefits. They are chockful of nutrients such as protein, essential minerals, vitamins and antioxidants, which makes them a popular addition to several healing diets.

Apart from vitamins C, E and beta-carotene, garbanzo beans have significant levels of antioxidant phytonutrients including flavonoids quercetin, myricetin phenolic acids, anthocyanins, molybdenum and kaempferol. Manganese, a key antioxidant, is also available in garbanzo beans. Garbanzo beans are known to reduce the risk of heart disease. It is believed that the presence of all these antioxidants can be credited for this.

Garbanzo beans can help to boost digestion, stabilize the blood sugar levels, increase satiety and protect against several diseases.



Oats are whole cereal grain that is cultivated for their seeds. They are also called common oats. Modern oats are descendants of the wild red oats that are native to Asia. Oats have been grown for over 2,000 years in many parts of the world. Oats are usually consumed by livestock and also by humans in the form of rolled oats or oatmeal.

If you want to start your day with satisfying, healthy goodness, then oats are the answer. These nutrient-dense, hearty grains comprise “healthy” breakfasts that give lasting energy and strength to get through the day. The distinct flavor of oats comes from the roasting process that the oats undergo after they are harvested.

Oat groats are the whole form of oats and are most intact, but they take a very long time to be cooked. So, crushed, rolled or steel-cut oats are favored instead of groats. Instant oats become mushy when cooked since they are highly processed.

The various types of oats are:

  • Oat Groats: These are fully intact, unflattened kernels that are usually consumed as a breakfast cereal or used for stuffing.
  • Old-Fashioned Oats: These are flat in shape as they are first steamed and then rolled.
  • Steel-Cut Oats: They have a dense and chewy texture and are produced when the oats are passed through steel blades that slice them very thin.
  • Instant Oatmeal: These are partially cooked grains that are then rolled very thin. To make the finished products, usually, salt, sugar and other ingredients are added to the instant oatmeal.
  • Quick-Cooking Oats: These are essentially processed in the same way as old-fashioned oats, but before being rolled, they are finely cut.
  • Oat Bran: The outer layer of the oats is contained within the hull. Oat bran is present in steel-cut and rolled oats, but can also be bought separately and added to recipes and also cooked by themselves to make hot cereal.
  • Oat Flour: Oat flour is often used in baking along with wheat flour or other flours that contain gluten to make bread.


How Many Grams of Protein Do Oats Have in a Serving?

In every 100 grams of oats, there are roughly 17 grams of protein and nearly 11 grams of dietary fiber.


How to Consume Oats?

Cooked oats with milk is a popular breakfast dish. Adding nuts, fresh or dried fruits to this bowl of oats, only makes it healthier. However, there are many other ways to consume oats. For example, they can be added to breads, cakes, muffins, cookies, granolas and other baked goods. They can be blended with smoothies and shakes to make them more filling. Oats also find themselves in muesli, another breakfast favorite. Oats can be cooked with seasonal vegetables for a nice savory meal as well. You can use oat groats to stuff poultry. Oats can be used a thickener for stews and soups.


Nutrition Facts

Oats are featured on almost all healthy diet lists. Though primarily eaten as a carbohydrate, oats can be an excellent source of plant-based protein and dietary fiber. Oats also account for good amounts of iron, magnesium and healthy fats.

Rolled oats are considered a good carbohydrate source as they are slow-burning and keep you feeling satiated for longer. The protein and fiber present in oats also contribute towards this satiated feeling. Moreover, oats are good for the skin, aid in digestion and help combat diabetes.



Bulgur or burghul wheat can be defined as dried and cracked wheat. While there are several kinds of wheat that can be used to make bulgur, more often than not durum wheat is used. The pointed-shaped, light brown colored bulgur wheat is made by parboiling wheat berries and then drying and grinding them coarsely. Bulgur wheat has a delicious nutty taste, chewy texture and is very rich in proteins and minerals.

For centuries bulgur wheat has been a common ingredient in Israeli, Palestinian, Syrian, Lebanese, Turkish and Armenian cuisines and was very popular during the Ottoman Empire. It is commonly used in Indian, European and Middle Eastern cuisines instead of couscous or rice.


How Many Calories Does Bulgur Have in a Serving?

There are 12 grams of protein and 18 grams of dietary fiber in every 100 grams of bulgur. Talking of calories, 100 grams of dry bulgur contributes 342 calories.


How to Consume Bulgur?

Bulgur is a good substitute for rice. Its nutty taste blends with other flavors very well. It can be used in soups, stews, stir-fries, pilafs, breads and other bakery items. You can use it to make salads with other veggies, dried fruits and dressing. In some Asian countries, bulgur is cooked with milk and consumed as porridge. It is also an ingredient in kibbeh, a Levantine dish.

You can use bulgur wheat to make side dishes that can be paired with rice or oats. The bulgur wheat can be cooked in chicken stock and added to salad ingredients. Combine bulgur wheat with lean protein or sautéed veggies to make a healthy casserole. In India, bulgur is used as a base for several sweet and savory recipes.


Nutrition Facts

Bulgur is rich in protein and is slow burning when compared to white rice and, therefore, is considered a healthier alternative. Bulgur wheat is a healthy choice as it is high in fiber, vitamins, minerals, phytonutrients and antioxidants and low in fat. It is also a good source of plant-based proteins, B vitamins and iron. Consuming bulgur wheat can help to reduce the risk of heart disease, cancer, obesity, diabetes, etc.



Mycoprotein is a protein that is derived from a fungus. Mycoprotein was primarily developed in 1960 to combat predicted food shortage by British scientists.

Vats are filled with growth medium and used to grow the fungus by using glucose syrup as food. To encourage faster growth, oxygen is supplied while carbon dioxide is removed from the vat. The fungus is also supplied with nitrogen and minerals like magnesium and potassium during the process of growth and the temperature of the vat is maintained at a constant level.

When sufficient amount of mycoprotein is created, it is separated from the fungus and purified. The result is the production of a light yellow solid that has a taste of mushrooms. Different tastes and flavors can be added to the mycoprotein.

Today, mycoprotein is made by the Quorn brand of meat substitute. The protein derived from the fungus is combined with egg whites and spices to make this fantastic vegetarian protein source.


How Many Grams of Protein Does Mycoprotein Have in a Serving?

There are 11 grams of protein in every 100 grams of mycoprotein. In every 100 grams of mycoprotein, there are just 85 calories and it is cholesterol-free.


How to Consume Mycoprotein?

Quorn makes mycoprotein available in various forms like burger patties, strips and nuggets, which can be baked or fried.


Nutrition Facts

Since it contains all the essential amino acids, mycoprotein is considered a complete protein source. It is very rich in fiber and low in fat and sodium. Moreover, it is very low calorie, making it ideal for those trying to lose weight. Including mycoprotein as part of your regular diet in place of high-calorie, high fat and nutrient-deficient foods can help to prevent many healthy problems. Mycoprotein can help to reduce cholesterol levels in the blood and also helps to regulate blood sugar levels. It has a greater satiating power that keeps you full for longer periods of time.


Whey Protein

Milk comprises two proteins – whey and casein. Whey is the liquid that is left over when milk is coagulated during the process of cheese production.  Whey protein is essentially a blend of globular proteins that are separated from the whey. Whey is basically 5 percent of lactose in water containing lactalbumin and minerals. Whey undergoes a series of processing steps after being separated from milk to produce whey powder.

There are three kinds of whey proteins available: whey protein isolate (WPI), whey protein concentrate (WPC) and whey protein hydrolysate (WPH). Whey protein is commonly available in the market as a dietary supplement. Whey protein is usually consumed by people along with resistance training to help in synthesis of muscle protein and development of lean muscle mass.


How Many Grams of Protein Does Whey Protein Have in a Serving?

Whey protein is regarded as a complete protein containing all the 9 essential amino acids. 100 grams of whey protein contains 70 grams of protein, 18 grams of carbohydrates of which 4 grams is from dietary fiber and 12 grams is from sugar. 100 grams of whey protein contains 352 calories.


How to Consume Whey Protein?

You can include whey protein very easily into your diet. It is usually available in the market as a powder and can be consumed by simply mixing it with milk or water. You can also add whey powder to your shakes, yogurt or smoothies. You can add it to your pancakes and protein bars.


Nutrition Facts

All proteins are not equal, some are better than the others like whey. Whey contains a fantastic range of amino acids that are absorbed very quickly by the body. In fact, whey is considered as the gold standard of protein and was endorsed for its health benefits even in 420 B.C. It was also recommended by Hippocrates to his patients.

Several studies show that whey protein can help to gain lean muscle, improve strength and lose body fat. Apart from this, whey has several other benefits such as improving immunity, maintaining blood pressure levels, and preventing depression, blood sugar and even symptoms of cancer and HIV.


Whole Grain Breads

Bread is a staple part of the diet of people all over the world. However, every time you eat bread in some form, be it a sandwich, a bagel or a muffin, you can improve your diet by choosing whole-grain breads. This is the simplest way of including “super-healthy” whole grains into your diet.

Essentially, a whole grain comprises the entire grain including the germ, bran and endosperm. The whole grain can be used by itself or in a reconstituted form so long as all the parts are present. When we speak of whole grains, there are many grains that fall into this category such as 100% whole wheat flour, brown rice, whole oats, whole rye, whole barley, wild rice, millet, quinoa, triticale, etc.


How Many Grams of Protein Do Whole Grain Breads Have in a Serving?

100 grams of whole grain bread contains 13 grams of protein, 43 grams of carbohydrates of which 7 grams is dietary fiber and 6 grams is sugar. 100 grams of whole grain bread contains 4 grams of fat and 265 calories.


How to Consume Whole Grain Breads?

You can include whole grain bread into your diet in several forms. You can have a whole grain bread sandwich and you can make it super healthy by adding fresh veggies or other healthy toppings. You can eat whole grain bread in a toasted or grilled form.

Use whole grain breads to make your bread crumbs and crusts to be used in recipes. You can add whole grain bread to your meatloaf and meatballs, as a pasta topping or make croutons for your soup. You can use whole grain bread to make bruschetta, crackers and Paninis with your favorite stuffing.


Nutrition Facts

Whole grain, preservative-free breads can be considered as a vital part of healthy eating as it is high in fiber and low in fat. It contains complex carbohydrates, proteins, vitamins and minerals.

Whole grain breads are rich in B vitamins, vitamin E, iron, zinc, selenium and phytonutrients that help in building immunity, gives body strength and energy, fights infections, protects cells from damage and protects the body against diseases.

The fiber in whole grain bread helps to keep the digestive system healthy, protects against type-2 diabetes and certain kinds of cancer. Six slices of whole grain bread provide around 70 percent of the recommended daily fiber consumption.


Beef Jerky

Beef jerky is essentially dried beef strips. Beef jerky was invented by the native Americans who were the descendants of the Incas. In ancient times, they used this method to preserve meats for winters. Today, manufacturers of beef jerky usually put the beef in brine before drying it and also add various spices, herbs and flavorings to enhance the taste and flavor before cutting the beef into strips of jerky.


How Many Grams of Protein Does Beef Jerky Have in a Serving?

100 grams of beef jerky contains around 33 grams of protein, 26 grams of fat and 400 calories.


How to Consume Beef Jerky?

Usually, beef jerky is consumed as a snack by itself. However, there other ways to eat beef jerky too. You can grate it over your salad. You can add it to other dishes. You can use beef jerky to thicken your sauces and use it as a protein in your soups, gravies and stews. You can use it to spruce up your omelet or your bowl of oatmeal. You can also use it to garnish your Bloody Mary.


Nutrition Facts

Beef jerky is a source of high-quality protein and is also rich in several minerals and B vitamins. It is a high-energy snack that can give you energy for an intense, vigorous workout. However, it also has very high sodium and fat content, which reduces its nutritional content and may not be very healthy if consumed in large quantities.


Chicken Breast

Chicken breast is probably the most versatile meat that is white, lean meat with very low fat content and is especially a favorite if you are looking to lose weight.


How Many Grams of Protein Do Chicken Breast Have in a Serving?

There are roughly 31 grams of protein in every 100 grams of chicken breast. With just 165 calories and 3.6 grams of fat, chicken breasts are great for people looking to lose fat and gain muscle. Of the 3.6 grams of fat, only 1 gram is saturated fat.


How Is Chicken Breast Consumed?

Grilled chicken breast is the go-to meal idea of anyone trying to shed flab and consume healthy proteins. But there are many ways to make chicken breasts interesting.

Chicken breasts can be stuffed with mushrooms and onions to make them even more filling. They can also be baked, chopped and added to a variety of salads and stuffing for wraps, sandwiches and tortillas. Strips of chicken breast can be marinated and stir-fried. Chunks of chicken breast can be skewered with vegetables to make tasty kebabs. You can also pan-fry, grill, oven-roast, bake or poach chicken breasts. Shredded chicken can be added to your soup.


Nutrition Facts

High on protein, yet low in calories, chicken breasts are almost the perfect food. The protein in a chicken breast is high-quality protein, meaning it has all the nine essential amino acids in the right amounts. Additionally, it is packed with other vital minerals and vitamins. Apart from being a fantastic fat burner, chicken breasts provide a host of health benefits.

Chicken breasts are rich in niacin, a B vitamin. Niacin aids in energy production and maintenance of the nervous system. Even the digestive system needs niacin to function properly. Chicken breasts also have good amounts of selenium, phosphorus, riboflavin, thiamine, pantothenic acid, vitamin E and vitamin B6.   Chicken breast also provides a significant amount of omega-3 fatty acids that are required for a healthy body. Consuming chicken breast can help to reduce the risk of cancer, protect the immune system, and also prevent heart attack and stroke.


Chicken Liver

While chicken is a very common food, the liver of the chicken is often passed over as being undesirable. Although the chicken liver is high in cholesterol, it is an excellent source of essential minerals and vitamins. Consumed in moderation, the chicken liver can be extremely beneficial for health.


How Many Grams of Protein Do Chicken Livers Have in a Serving?

There are 26 grams of good quality protein in every 100 grams of chicken liver. It has just 172 calories and 6 grams of fat, making it a lean protein source.


How Is Chicken Liver Consumed?

Chicken livers make excellent pâtés. They can be sautéed with onions and seasonal vegetables to make a hearty dish. Chopped liver pieces can be cooked and added to stir-fries. If you are adventurous, you can try to make a spicy dip with the chicken liver that can be had with crackers. You can grill chicken liver and eat it seasoned with salt and pepper. Cooked chicken livers can be added to your bowl of chicken noodle soup or to pasta sauce.


Nutrition Facts

Though chicken liver is often discarded with other offal meats, it can be a very good source of complete protein. It is full of iron, various B vitamins, vitamin A folate, riboflavin and iron. However, pregnant women are advised not to consume chicken liver as excess amounts of vitamin A can harm the fetus.

The folate in chicken liver plays a role in human fertility and can even prevent birth defects. Being rich in iron, livers are good for you if you suffer from anaemia. In fact, 100 grams of chicken liver can meet almost 70% of the daily recommended value of iron. The vitamin A in the chicken liver is good for your eyesight. The zinc in the liver helps in healing wounds.



Be it Christmas or Thanksgiving, one cannot imagine celebrating both these holidays without the turkey. Although turkey is popular during the holidays, it is one meat that is very popular as a sandwich meat and a substitute for ground beef. Turkeys belong to the bird class of animals and are native to the Americas. They are a very important part of the Native American culture. Today, the United States is the largest producer of turkey meat.


How Many Grams of Calories Does Turkey Have in a Serving?

There are 17 grams of protein in 100 grams of turkey breast meat along with 104 calories and just 2 grams of fat.


How Is Turkey Consumed?

Turkey is available in many forms in the supermarket – whole, slices, thighs, breast, ground, cutlets, mince and tenderloin and can be cooked in various ways. Like chicken, turkey can be roasted, grilled, stuffed, baked, broiled, fried, smoked as well as stewed.

You can replace ground beef in chili con carne with healthy ground turkey. You can serve diced turkey with vegetables and dried fruits and nuts. You can use ground turkey to make turkey meatloaf or turkey burgers. You can fill your tacos, burritos and wraps with a filling made with turkey. Serve a turkey salad with your meal.


Nutrition Facts

Turkey is another fowl that is a good source of protein. It is also considered more flavorsome than chicken. It has a low glycemic index and can help regulate blood sugar. The fact that it has a low calorie count helps too.

Being protein-dense, turkey meat keeps you feeling full for longer and helps in the maintenance of your lean muscles. The dark turkey meat contains more vitamins and minerals and has zinc, selenium, choline as well as B vitamins 6 and 12. It also has tryptophan, an amino acid, which is needed for nitrogen balance in adults and growth in children.



Barramundi, also known as Asian seabass, nairfish or giant perch have become very popular in the recent times. Barramundi is the aboriginal word for “large-scaled silver fish”. These are large fish with flaky, white flesh that has a buttery, mild flavor and firm texture. They are found in the waters of Australia, Southeast Asia and Papua New Guinea. Barramundi is highly beneficial for health because it is packed with organic compounds and nutrients. Barramundi is used quite widely in Asian cooking. They are very versatile fish and can replace the snapper or any other kind of bass in recipes.


How Many Grams of Protein Does Barramundi Have in a Serving?

A 100-gram portion of barramundi has about 25 grams of protein and 92 calories. However, the way it is cooked can increase the calorie count.


How Is Barramundi Consumed?

Barramundi is a white flaky fish with a smooth texture. This fleshy fish can be cooked in several ways. It can be baked, broiled, pan-fried or steamed. It can be added to stews, chowders, salads and stir-fries.


Nutrition Facts

For those who love fish, barramundi is a great protein choice. The white-fleshed fish is a rich source of omega-3 fatty acids and many essential nutrients. Moreover, barramundi is a good alternative to many other fish that are contaminated with polychlorinated biphenyls or mercury.

This fish is a rich reserve of nutrients required for the proper functioning of nervous, cardiovascular and immune systems. It has significant levels of selenium, calcium, vitamin A, zinc and magnesium. Barramundi has several benefits such as balancing cholesterol levels in the blood, improving eye health, strengthening bones, preventing certain kinds of cancer, preventing diabetes and growth and repair of tissues.



The most commonly consumed seafood is shrimp as it is very rich in proteins and low-calorie.  Shrimps like crabs and lobsters are crustaceans and have an exoskeleton (the skeleton is on the outside). It is impossible to find any region in the world where this delicious crustacean is not eaten and enjoyed. The various varieties of farmed shrimps that are popular are – Pacific white shrimp, black tiger shrimp, giant freshwater prawn and brown shrimp.


How Many Grams of Protein Do Shrimps Have in a Serving?

A 100-gram serving of cooked shrimp has nearly 24 grams of protein, 99 calories and just 0.3 grams of fat. The cholesterol figure of 189 milligrams may seem alarming, but eaten in moderation shrimps can be a good protein component in your diet.


How Are Shrimps Consumed?

Shrimps are available in different forms fresh, frozen, dried, cooked, breaded and in the paste form. You can also find shrimps that are peeled, unpeeled, deveined, veined, and with their heads on or off. Shrimp can be cooked in a variety of ways – steamed, boiled, grilled, sautéed, broiled, stir-fried and baked.

There are more ways to have shrimp than just the shrimp cocktail. You can mix chopped shrimp with other ingredients such as scallions, tomatoes, chilli, garlic, olive oil, etc. and serve a delicious salad. Shrimp tacos and shrimp salads are a good way to spice up your meal. Dipping them in tempura batter and frying them can make a good snack. Add cooked shrimp to your vegetable soups or to your pasta sauce.

Shrimps can be tossed in the wok with Asian vegetables for a quick stir-fry or can be skewered and grilled. Shrimps can be a part of rice dishes like paella. Coconut milk-based shrimp curries are also popular. Shrimps also make great chowders. You can serve cold cooked shrimp with a dip.


Nutrition Facts

Shrimps have often received negative press because of their cholesterol content. However, studies have found that not all cholesterol in shrimp is bad cholesterol. Moreover, shrimps do not come with the risk of mercury contamination. Another good thing about shrimps is that they cook easily and very quickly.

Astaxanthin, which is a carotenoid, is present in shrimps. It is a color pigment that imparts the shrimp’s coloring. In humans, astaxanthin is a powerful antioxidant. It can relieve pain, combat fatigue and even give you good skin. Certain studies have shown that intake of astaxanthin can reduce the risk of colon cancer and aging. Apart from this, shrimps provide an impressive range of nutrients – protein, selenium, phosphorous, vitamin B12, choline, copper and iodine. The two antioxidants present in shrimps play a very important role in the thyroid function and helps in boosting immunity.



Cod are fish that live and thrive in the deep, artic cold water of the North Atlantic and Pacific oceans. The Massachusetts town, Cape Cod was named after the cod fish as they were in abundance in the waters of this seaside town.

This slightly aromatic, dense flaky white fish belongs to the same family as the monkfish and haddock. There are many varieties of cod, but the North Atlantic cod is the most commonly consumed. It is light in color and has a royal decadent taste. Other cod that are commonly consumed around the world are the Pacific cod and the Greenland cod. The cod liver oil that is obtained from the liver of the cod fish is prized for its nutrients and is usually consumed as health supplements.


How Many Grams of Protein Does Cod Have in a Serving?

With only 82 calories, a 100-gram serving of cod can provide the body with 18 grams of protein.


How Is Cod Consumed?

Cod is a fleshy fish with a sweet taste. Cod is commonly pan fried, but cod fillets can be baked by wrapping them in aluminium foil. This keeps the fish moist and is healthier than frying the fish. This fish can very easily be poached and then served with a citrus sauce. Steamed cod is a good partner for a miso soup.

You can add veggies and onions to the cod broth to make delicious fish soup. Cod can be braised with other ingredients like garlic, olives, tomatoes and Italian seasoning. You can also eat cod poached or baked in the oven. Cod is also popularly used for fish and chips in the United Kingdom. In this case, the fish is dipped in a batter and then fried.


Nutrition Facts

Cod, is considered as one of the cleanest sources of protein and earns more points by being low-fat, low in carbs and rich in vital nutrients. Like most fish, regular consumption of cod has many cardiovascular benefits.

Cod is known to have significant levels of selenium and vitamin B12. Both these nutrients can reduce the risks of colon cancer. The omega-3 fatty acids do play a role in preventing colorectal cancer, reducing cholesterol and triglyceride levels in the blood and keeping the heart healthy. The polyunsaturated fats in cod also regulate blood pressure.



Mahimahi, also known as the dolphinfish, is classified by the USDA as a protein food. It is a white fish with thin skin, pale pink flesh that has a firm texture and mild, sweet flavor. The low-fat content of mahimahi makes it a nutritious and healthy inclusion in your diet. The word “mahimahi” comes from the Polynesian word that means “very strong”. These ray-finned fish are surface dwellers and are powerful long-distance swimmers. They are usually found in the tropical and subtropical waters of the Pacific, Atlantic and Indian oceans.

Mahimahi are found in varied colors and hues – bright greens, brilliant blues and silvery-yellow and are very popular game fish.


How Many Grams of Protein Does Mahimahi Have in a Serving?

There are 24 grams of protein in every 100 grams of mahimahi along with 109 calories and just 1 gram of fat.


How Is Mahimahi Consumed?

Mahimahi can be baked, grilled, sautéed, fried and even eaten raw as a ceviche. It can be filled into taco shells or added to a stew. A grilled portion of mahimahi can be paired with a cold salad or a buttery lemon sauce. Baked mahimahi also pairs well with creamy sauces.  You can make crunchy tempuras with mahimahi. You can pair the fish with herbs and fresh fruit salsas.


Nutrition Facts

Mahimahi is a great fish to add to your diet. Not only is this fish packed with lean protein, it has also been found to have lower levels of mercury than other similar tasting fish. Even its calorie count keeps in on the healthy list. It is low in sodium and saturated fat. Mahimahi provides around 400 mg of omega-3 fatty acids per ounce of fresh fish.

Mahimahi is a complete protein source and provides the body with all the nine essential amino acids. It is rich in selenium, phosphorous and potassium. While selenium boosts immunity to fight infections, potassium is needed for maintenance of the heart and muscles. The vitamins B5 and B6 present in mahimahi support cellular metabolism.




Scallops have been consumed as food since time immemorial. Scallops became very popular during the medieval times and both scallops and their shells became associated with the magnificent St. James shrine in Spain. The word scallop is derived from the French word “escalope” that means “shell”.

Scallops are essentially bivalve mollusks that have two scalloped or ridged, brightly colored shells similar to clams and oysters. The nut or the white muscle that opens and shuts the two shells is the part that is usually consumed. The edible portion of the scallop has a fleshy, soft texture and a delicate flavor.

Scallops are found in the Mediterranean Sea and in the Atlantic Ocean. The most commonly consumed scallops are the bay scallop and the Atlantic deep-sea scallop. While the flesh of the sea scallop is large, the bay scallop is very small.


How Many Grams of Protein Do Scallops Have in a Serving?

In every 100 grams, scallops pack in nearly 21 grams of protein. There are 111 calories and just 0.8 gram of fat in 100 grams of scallops.


How Are Scallops Consumed?

Scallops have a very delicate flavor and should not be overcooked. They can be pan-fried with some butter, smoked, poached, broiled or grilled. Scallops can also be baked. They pair well with butter-based sauces and fresh salads. You can serve cooked scallops with fresh salsa. Add scallops to your gazpacho for extra flavor. You can quickly sauté scallops with mushrooms and scallions. Add scallops to your pasta dishes, soups and stews.


Nutrition Facts

Scallops really are a gift from the sea. These shellfish have a delicate flavor and are very protein-dense. They are also loaded with many vital nutrients like iodine, choline, selenium, phosphorus and vitamin B12. Moreover, they also have a low glycemic index, meaning they can prevent spikes in blood sugar. They are low in calories and can help you lose weight.

Scallops are a very good source of vitamin B12, which is required for brain and nervous system health. Vitamin B12 intake may also reduce chances of colon cancer. Even the omega-3 fatty acids in the scallops cut risks of colorectal cancers.

Meanwhile, the magnesium and potassium in scallops ensure cardiovascular health. While magnesium relaxes blood vessels and improves blood flow, potassium maintains blood pressure levels. Studies suggest that eating scallops can also reduce the chances of a stroke and heart attack, build stronger muscles, prevent many diseases such as diabetes, cancer, etc. and improve cognitive function.



Of all the fish, trout is probably the healthiest, which are species of freshwater fish. Trout belong to the same family as the salmon. They are light fish with a mild, nutty flavor and do not require too much time to cook. Trout are oily fish that are somewhat bony fish with delicious flesh. They are a significant source of food for humans as well as animals and birds. There are many varieties of trout, but the most common are the lake trout, rainbow trout, brook trout and the Arctic char.


How Many Grams of Protein Does Trout have in a Serving?

In a 100-gram serving of trout, there are 27 grams of fat and 190 calories. At 8 grams, trout has a slightly higher fat content when compared to other fish like cod and barramundi.


How Is Trout Consumed?

Trout are often caught and cooked on open flame. They are great when baked. Like all other fish, they can be fried, grilled, broiled, poached and steamed too. You can make delicious trout tacos topped with hot sauce. You can also eat stuffed trout with stuffing made of various ingredients such as spinach and goat’s cheese, etc.


Nutrition Facts

Trout is considered one of the healthiest fish and a fantastic protein source. Trout can be farmed or wild. While the wild variety may have more iron and calcium, farmed trout may be richer in vitamin A and selenium. The protein and calorie profiles, however, are identical.

Trout is also very rich in omega-3 fatty acids that can help in cognitive health and prevent ailments such as Alzheimer’s disease, bipolar disorder and dementia. The healthy fats are also healthy for the heart and help to stabilize cholesterol levels. In fact, the American Heart association (AHA) recommends consuming 3.5 oz. cooked trout at least twice a week.



Salmon are a firm favorite among fish lovers. Not only are they delicious, but these fatty fish are nutrient-rich and beneficial for health too. In fact, salmon is considered as one of the most nutritious foods on earth.

Salmon usually are classified as Atlantic or Pacific salmon depending on the ocean where they are found. The color of the flesh of the salmon ranges from pink to orange to red. While there are only one species of the Atlantic salmon, the different types of Pacific salmon are chinook or king salmon, sockeye or red, coho or silver, chum and pink.

The unique aspect about the salmon is that they travel thousands of miles during their lifecycle and within 2-5 years, they return to the place where they were born, spawn and die. This extraordinary journey of the salmon can be attributed to their exceptional olfactory ability, the main reason why these intuitive fish are aptly regarded as “brain food”.


How Many Grams of Protein Does Salmon Have in a Serving?

There are 20 grams of protein, 13 grams of fat and 208 calories in 100 grams of raw Atlantic salmon. Raw sockeye salmon carries 23 grams of protein, 131 calories and 4.5 grams of fat in the same amount. Smoked chinook salmon has 18 grams of protein, 4.3 grams of fat and 117 calories in every 100 grams.


How Is Salmon Consumed?

Salmon can be eaten in a variety of ways. It can be steamed, grilled, baked, broiled, sautéed, pan-fried, smoked and even poached in water or white wine. A fillet of salmon cooked the way you like it, pairs very well with asparagus, beans, snow peas and other fresh salads. Salmon also takes on sweet and spicy glazes very well. You could go the Japanese way and have thinly sliced raw salmon in sushi with cucumber or have cooked salmon with teriyaki sauce. You can serve broiled or poached salmon over a bed of pasta or rice. You can make salmon burgers or patties.


Nutrition Facts

For seafood lovers salmon is an excellent source of high-quality protein as it provides all the essential amino acids and is lean as well. Salmon is a very flaky fish because it does not have too many connective tissues. This makes it easily digestible too. The fact that it is loaded with healthy fatty acids, only makes it healthier.

Like all fish, salmon is rich in omega-3 fatty acids – DHA and EPA. These fatty acids improve cardiovascular health and reduce risks of heart disease, help in brain and nerve development, improve eyesight and are good for joints. They have also been linked with reduced cancer risks. Salmon is known to contain small bioactive protein molecules, which may control digestive tract inflammation.



Tuna are a very varied family of fish and have become one of the most popular and desirable fish that are consumed. It is believed that tuna fish appeared and evolved around 45 million years ago. Tuna belongs to the same family as mackerel; however, Tuna belongs to a tribe known as Thunnini that has around 15 species.

Tuna fish are found in varying sizes anywhere from 1 foot to around 15 feet in length and most tuna have a lifespan of about 3-5 years, while some can even live up to 20 years.  Tuna are long-distance swimmers and migrate across the oceans for mating and due to seasons.

The wide availability of tuna, their delicious taste and health benefits make them a perfect substitute for red meat.


How Many Grams of Protein Does Tuna Have in a Serving?

A 100-gram portion of yellowfin tuna has 24 grams protein, just 0.5 gram fat and 109 calories. In every 100 grams of cooked bluefin tuna, there are 30 grams of protein, 6 grams of fat and 184 calories.


How Is Tuna Consumed?

Tuna can be bought fresh or canned in oil or water. Tuna canned in water has fewer calories than the oil-canned variety. Moreover, tuna with a lighter color of flesh has a lower mercury level than dark-colored tuna.

Canned tuna is easily converted into a filling for sandwiches, wraps and tacos. Canned tuna can also make a protein-rich salad. Tuna steak is a popular way to have the fresh fish. The steaks can be grilled or pan-fried. It can be chopped and used in stir-fries as well. Tuna can be grilled and eaten with a fresh salsa or teriyaki sauce as an entrée. Add tuna to your casseroles or as a tuna steak, in burger patties, or use it as a spread with mayonnaise on bread or crackers.

Even Japanese cuisine uses a lot of tuna.  Tuna is the key ingredient in the French dish, salad Nicoise that contains potatoes and green beans along with the tuna.


Nutrition Facts

Tuna, fresh or canned, can be a very good source of lean protein in your diet. Low calorie count and concentration of omega-3 fatty acids make tuna a very healthy protein option.

The omega-3 fatty acids in tuna have a wide range of health benefits. Among other benefits, these healthy fats have a significant role in the maintenance of heart health and brain function. But the list of healthy nutrients in tuna includes more than just omega-3 fats.

The mineral called selenium is found in tuna in the form of selenoneine. Selenoneine protects the fish’s red blood cells from damage by free radicals. It can also reduce mercury-related problems in the fish. Consumption of tuna can transfer the selenoneine benefits to you as well. Tuna also has decent amounts of vitamins D and B12, magnesium and potassium.

Some of the health benefits of tuna include boosting of immunity, lowering cholesterol levels and blood pressure, improving cardiovascular health, stimulating growth, increasing red blood cell count, reducing inflammation in the body, protecting against kidney disease, etc.



Anchovies are small-sized, oily, foraging fish that live in saltwater. They are over 100 species that live in the Indian, Atlantic and Pacific Oceans. Anchovies are bluish-green fish and have a longitudinal silver stripe. They are slender, small fish usually ranging from 8-10cms.  They swim in large schools that make them very easy to catch in large numbers.

Anchovies are never exported fresh, they are usually filleted and salted in brine and later packed in salt or oil. Anchovies acquire a strong, sophisticated fish flavor and gray color due to this method of preservation. These tiny fish are most commonly used in Mediterranean and North African cuisines. Even Middle Eastern dishes feature anchovies.


How Many Grams of Protein Do Anchovies Have in a Serving?

In 100 grams of raw European anchovies, there are 20 grams of protein, 5 grams of fat and 131 calories.


How Are Anchovies Consumed?

Salt-cured anchovies do not have a fishy taste and are added to a range of food items to impart a savory flavor. Italian food uses a lot of anchovies in pasta sauces and even in pizzas. Even the Caesar salad or Salad Nicoise can have anchovies. Olive tapenades also star these tiny fish. Mashed into mayonnaise or compound butter, they can be added to sandwiches and garlic bread.  You can deep fry anchovies and eat them as a salty snack.

Usually, anchovies are the key ingredient for fish sauce in Vietnam and Thailand and other sauces like remoulade and Worcestershire sauce also contain anchovies. You can use sun-dried anchovies to make a hearty flavorful soup.


Nutrition Facts

They might be small in size, but anchovies pack a big punch when it comes to flavor and protein. Anchovies contain calcium, magnesium, iron, zinc, potassium and sodium in addition to healthy fatty acids and a range of vitamins.

The minerals and vitamins present in anchovies can give good skin and a healthy heart. The calcium, magnesium and phosphorus in the anchovies aid in bone strength and boost the level of blood oxygen. The protein is required for connective tissue repair. Eating anchovies can help to lower toxin and cholesterol levels in the blood, promote a healthy heart, and reduce the risk of macular degeneration and osteoporosis.


Lean Cuts of Beef

Lean and extra lean cuts of beef are the healthiest beef that you can buy when it comes to the fat content. The meats that fall under the category of lean or extra lean meat are:

  • Eye of round roast and steak
  • Sirloin tip side steak
  • Top round roast and steak
  • Bottom round roast and steak
  • Top sirloin steak


How Many Grams of Protein Do Lean Cuts of Beef Have in a Serving?

In every 100 grams, the eye of the round steak has 29 grams of protein, 4 grams of fat and 162 calories. In a similar portion size of top round steak, there are 22 grams of proteins with 7.9 grams of fat and 166 calories. A top sirloin steak of 100 grams has 31 grams of protein with 183 calories and 6 grams of fat.


How Are Lean Cuts of Beef Consumed?

Beef is a firm protein and can take to many different cooking techniques with ease. Make use of an acidic marinade to tenderize the meat before cooking it. Beef can be roasted, grilled, broiled, stewed or pan-fried.

Steak with gravy and mash is popular on menus across the globe, but there are many other ways to consume beef. Lean beef strips can be added to stir-fries. A patty made of ground lean beef can be used in a burger, spaghetti, lasagne, tacos, kebabs or even meatballs. For the adventurous, there is steak tartare. There is nothing like a beef pot roast to make your Sunday lunch special.


Nutrition Facts

Beef is a great source of protein, but not all cuts of beef are created equal. If the cholesterol and saturated fat figures are too high, they negate most of the benefits derived from beef’s high protein content and rich nutrient reserves. Therefore, it is very important to eat the leaner cuts of beef.

According to the USDA, a cut of beef only qualifies for the lean tag if it has less than 95 milligrams of cholesterol and less than 10 grams of total fat, with saturated fat not crossing the 4.5-gram mark, while a serving of extra lean meat should not have more than 5gms of fat, 2gms of saturated fat and 95mg of cholesterol.

Apart from being an excellent protein source, lean beef is also very nutrient-dense. It is a storehouse of iron, zinc, phosphorus and vitamin B12. Iron is needed for brain development in children and to make the red blood cells, which transport oxygen within the body. Vitamin B12 is required for healthy nerve tissues. Lean beef can also be a good source of Coenzyme Q10, which converts food into energy.



Bison or American buffalo meat is considered as a far superior and healthier meat, having a richer and slightly sweeter flavor when compared to regular beef. Bison is native to North America and once upon a time several thousands of these animals roamed freely in the plains and were a source of food, shelter and clothing to the native tribes of America.

Bison meat is often referred to as “the other red meat”. It is also lower in saturated fat and calories and a wonderful source of lean protein. Bison meat is tender and naturally full of flavor and can be used in the same preparations as beef. It is no wonder that many people around the world are shifting to this “healthier” option.


How Many Grams of Protein Does Bison Have in a Serving?

A 100-gram portion of cooked, grass-fed, ground bison offers 25 grams of protein, 9 grams of fat and roughly 179 calories.


How Is Bison Consumed?

Since bison is very lean, it should not be overcooked. Roasts and steaks are popular ways of having bison meat. Thin slices of the meat can also be fried in a pan or broiled. Slightly tougher parts of the bison can be stewed or braised. Ground bison can be used to make burger patties, meatballs, and even lasagne stuffing. It can be added to chili as well. You can also make beef stew or meatloaf with bison. Bison meat goes very well with veggies and other ingredients like mushrooms, cheese, onions, carrots, etc.


Nutrition Facts

Did you know that the meat of a bison is one of the leanest red meats? Bison’s calorie, fat and cholesterol figures are lower than other red meats like beef, lamb and pork. It is also a great source of iron, vitamin B12 and zinc.

Since bison, even those grown on ranches, are generally grass-fed, they are healthier than other commercial farm animals that are grain-fed and pumped with hormones. The amount of saturated fat in bison is much lower too. The quality of bison meat too is, therefore, superior to most other meats. It also comes loaded with many essential nutrients like iron, zinc, niacin, selenium etc.


Pork Tenderloin

Pork tenderloin, also called pork fillet in some countries, is the meat obtained from the domestic pig. Although it is the most universally consumed meat, especially in Asia, the consumption of pork is forbidden by some religions such as Islam and Judaism. The pork tenderloin is the most tender portion of the pig and is often called the “other white meat”.


How Many Grams of Protein Does Pork Tenderloin Have in a Serving?

In 100 grams of pork tenderloin, there are 26 grams of protein accompanied by 143 calories and 3.5 grams of fat.


How Is Pork Tenderloin Consumed?

Grilled or roasted, pork tenderloin are an extremely flavorsome addition to a meal. They are great with potato and fresh vegetable salads. Creamy sauces add another depth of flavor to pork. Slightly sweet glazes work very well with this meat. Chopped pork tenderloin can be stir-fried and added to curries. Cut into thin slices, they are a great meat addition to sandwiches and wraps. They can be slow-cooked in a pressure cooker to make a hearty stew. You can also boil, bake, barbecue or grill your pork tenderloin.


Nutrition Facts

Often pork gets a bad rap, but the pork tenderloin has amazing health benefits. Pork tenderloin is an excellent source of high-quality lean protein that is packed with other nutrients. It is also a low-fat cut of pork. In fact, it has fewer calories and a lesser amount of fat and cholesterol than chicken. The pork loin is not only an excellent protein source but has fat burning properties too.

Pork tenderloin is a good source of B vitamins and minerals like potassium, phosphorous, selenium and zinc. Selenium boosts fertility and is required for cognitive functions. It may also reduce skin cancer risks. Zinc promotes brain health and cognitive abilities. Meanwhile, the B vitamins play a role in cell metabolism.



While beef is the meat from older cattle, veal is calf meat. Although veal can be produced from a calf of any breed of cattle belonging to any sex, usually, most of the veal is got from male calves that are less than 20 weeks old and are mostly from dairy breeds, not used for the purpose of breeding. Veal is a more expensive meat as compared to beef and is a high-quality meat. Veal has been a very important ingredient in French and Italian cuisine since ancient times.


How Many Grams of Protein Does Veal Have in a Serving?

In every 100 grams of roasted veal sirloin, there are 25 grams of protein, while 100 grams of ground, broiled veal has 24 grams of protein.


How Is Veal Consumed?

Almost everything that can be done with beef can be done with veal as well. In fact, since veal is more tender, it cooks better too. Ground veal can be used to make burger patties or meatloaf. Veal chops can be grilled, broiled or roasted. Veal meat can also be stewed and made into kebabs. You can use the veal to make breaded cutlets.


Nutrition Facts

Just like beef, veal too provides the body with high-quality protein. Though beef has more protein and iron, veal can boast of having fewer calories and less fat. Since veal is more tender than beef, it is also easier to digest.

Veal is a zero-carb, low-calorie protein source that is rich in many other essential nutrients like iron, zinc and vitamin B, which are needed for various biological functions. While iron ensures easy transportation of oxygen to all parts of the body, zinc aids in healing wounds. Vitamin B12 maintains the health of red blood cells and can also boost heart health.



Though in some places, all game meat, be it from antelope, moose, deer or elk, is classified as venison, it is most commonly a term used for deer meat. The deer can be wild or farm-raised. This meat has more protein than other red meats and is very lean.

Venison is tender meat with a fine texture and is lean and dark colored. The flavor of venison is similar to that of beef, but it is richer and more gamey. Also just like beef, venison is also classified according to the cut such as ribs, sirloin and ribs.


How Many Grams of Protein Does Venison Have in a Serving?

There are 30 grams of protein, 3.2 grams of fat and just 158 calories in 100 grams of roasted venison.


How Is Venison Consumed?

Venison steak can be grilled, barbecued, fried, braised or cooked on a skillet. The steaks are generally paired with gravy and vegetables. This gamey meat is often roasted and even stewed. You can use venison to make casseroles and stews. You can use the mince of venison in sausages and burgers.


Nutrition Facts

Venison is considered to be an extremely healthy meat. And since wild deer eat a natural diet, their meat is free of artificial hormones and is natural.

Venison has more iron when compared to other meats, including beef. Iron is necessary to transport oxygen within the body. Though it does not have a lot of fat, whatever fat is present in venison is of the good variety. Venison has healthy fatty acids like linoleic acid, alpha-linoleic acid and docosahexaenoic acid (DHA). DHA is generally not seen in red meats, but venison is an exception. It is a structural component of the brain, skin, sperm and even the retina.



The meat of the domestic sheep less than a year old is called lamb. Lamb is prized for its tender flesh and delicate flavor. Lamb meat is red meat that has a higher content of iron than fish or chicken. The word lamb is derived from the German word “lambiz”. Lamb was recognized as a good source of food and clothing almost 10,000 years ago.

Lamb that is slaughtered between 6-8 weeks is the palest of all lambs. Between 3-5 months old they are known as spring, summer or early lamb. Hoggart is lamb that is between 1-2 years old that has a stronger flavor and the flesh is less tender. Lamb over 2 years is called mutton. Mutton is tougher flesh with more flavor and it requires slow cooking to tenderize the meat.


How Many Grams of Protein Does Lamb Have in a Serving?

About 100 grams of cooked lamb has 25 grams of protein, 21 grams of fat and 294 calories.


How Is Lamb Consumed?

Often eaten unprocessed, lamb meat can also be eaten smoked and salted. Lamb chops with mash and gravy is a dish very popular amongst meat lovers. Lamb meat is also considered ideal for kebabs and stews. Lamb roasts, chops and braises can be counted as comfort food. You can use sliced roasted lamb for salads and sandwiches. You can substitute ground beef with ground lamb in your meatball and burger recipes.

In Middle Eastern and other Asian countries, lamb curries are very popular. Lamb is often teamed with rice to make pilafs and biryanis.  It is also a good partner for various flat breads.


Nutrition Facts

Lamb is another widely available source of good protein. It is the meat of a young sheep and, therefore, is juicy and flavorsome. Apart from protein, it is also full of iron. Being a complete protein, lamb contains all the nine essential amino acids. It also contains beta-alanine, which is an amino acid needed to produce carnosine, that aids in muscle function.

Along with iron, lamb is a great source of copper and zinc. The iron in lamb can stave off anemia and the zinc aids in wound healing as well as maintaining a healthy immune system. Copper, in turn, is required for the metabolism of iron.



Crabs are crustaceans that are found in the ocean. They have an exoskeleton i.e. a skeleton on the outside of the body that protects the soft flesh. They are known as decapods as they have ten legs. Crabmeat is considered a delicacy and is used in several cuisines around the world and is valued for its sweet, soft and delicate flavor. There are thousands of different species, but the crabs that are commonly consumed are – blue crabs, brown crabs, red swimming crabs and blue swimming crabs.


How Many Grams of Protein Does Crab Have in a Serving?

About 100 grams of cooked king crab has 19 grams of protein, 1.5 grams of fat and just 97 calories.


How Is Crab Consumed?

Crabs can be boiled, baked, fried, grilled or even steamed. The meat of the crab can be used as a taco filling or to make crab cakes. Crabs can also be added to salads, stews and soups. Combine crab meat with fresh herbs, onions and mayonnaise to make a sandwich filling. You can sauté crab meat with other veggies to make a delicious and healthy stir-fry. You can make curry and bisque with crab meat. In Asian countries, crab curry is enjoyed with rice. Many times soft shelled crabs are eaten as a whole.


Nutrition Facts

Crab can be a source of high-quality protein in your diet. The protein content in crab meat is comparable to other meats, but crab meat is much healthier because it has much lower levels of saturated fat. Also, because crab meat does not have too many connective tissues, it is much easier to digest.

Crab comes loaded with several important nutrients. It has healthy fatty acids, which reduce the risk of heart disease. The selenium in crab meat helps in the proper functioning of the immune system. Crab meat provides the body with vitamin B2 or riboflavin. This vitamin boosts normal growth and is good for the nervous system, skin and the eyes. Crab meat also provides copper, which is needed for the metabolism of iron.


Squid, Cuttlefish and Octopus

Squid, cuttlefish and octopus, all belong to the mollusk family. Squid is also commonly known by its culinary name, calamari. Squids are marine cephalopods and are eaten in many parts of South Asia and America.

Octopus is a marine mollusk popular for its tasty meat that is very tender along with being extremely nutritious. Octopus is eaten in many parts of the world and is especially a main part of Mediterranean, Polynesian and Japanese cuisine. The tentacles of the octopus are especially considered as a delicacy.

Cuttlefish is a mollusk with 10 legs and is similar to an octopus or a big squid. However, the texture of the cuttlefish is more tender when compared to the octopus and the squid. These mollusks are highly nutritious.


How Many Grams of Protein Do Squid, Cuttlefish and Octopus Have in a Serving?

A 100-gram serving of cooked octopus has 30 grams of protein, 2 grams of fat and 164 calories. Cooked cuttlefish has 32 grams of protein, 1.4 grams of fat and 158 calories in 100 grams. There are 16 grams of protein, 1.4 grams of fat and only 92 calories in 100 grams of raw squid. Fried squid can have 18 grams of protein, 7 grams of fat and 175 calories.


How Are Squid, Cuttlefish and Octopus Consumed?

Squid and cuttlefish are often cut into rings and fried or boiled. They can also be stuffed with a filling. Squid can be a great addition to pasta, rice dishes and even salads. Squid also can be grilled and braised. Squid tentacles add a depth of flavor to any seafood soup. However, the easiest way to cook squid is to pan-sear it for a few minutes. Squid dipped in batter and deep fried served as a snack with an assortment of dips or added to other recipes are simply delicious. In some countries, squid is served raw and sometimes as a part of sashimi, sushi and tempura. In many countries, squid ink is used in dishes like risotto, soups, pasta and paella.

Cuttlefish can be cooked in a variety of ways – braised, fried, broiled, grilled, sautéed and cooked in soups and stews. Grilled cuttlefish are a great addition to salads, pastas and tapas.

Octopuses are generally grilled, baked, fried, boiled or poached. You can also add the octopus to many dishes such as sushi, pasta, and fish soups. The tentacles of the octopus are considered as a delicacy. In some places, baby octopuses are eaten alive, but it might not be to everyone’s taste.


Nutrition Facts

These treasures of the sea are full of essential amino acids and therefore are great sources of protein. They are also rich in minerals. Cuttlefish, squid and octopus are great sources of omega-3 fatty acids, B vitamins, copper, zinc, manganese, iodine and selenium.
Copper is essential for the absorption and metabolism of iron as well as formation of red blood cells. Iodine is required for thyroid hormones. Even selenium helps in healthy thyroid gland functioning and DNA production. Manganese is needed for brain function and production of sex hormones. Zinc boosts the immune system, while the B vitamins help in the maintenance of healthy blood cells and general metabolism.


Sea Urchins

Sea urchins, also known as sea hedgehogs are small, spiny, round animals. The word urchin stands for the ancient word for “hedgehog”. The shell of the sea urchin is round and has spines and sea urchins are usually found in an array of colors like black, olive, green, purple, brown, red and blue. Sea urchins mainly feed on algae.

The Japanese term for the edible parts of a sea urchin is uni. Though many people think that uni means sea urchin roe (or eggs), it actually refers to the gonads. The flesh of the sea urchin is rich and creamy with a subtle sweet flavor and it has a strong aroma of the ocean. Sea urchins are low-calorie and extremely nutritious too.


How Many Grams of Protein Do Sea Urchins Have in a Serving?

In 100 grams of fresh raw sea urchin uni, there are 16 grams of protein, 5 grams of fat and 120 calories.


How Are Sea Urchins Consumed?

Uni is often eaten raw, with or without a squeeze of lemon. It is used in sashimi and sushi dishes. Sometimes, it is mixed with butter, and that butter is then used in pastas sauces or on toast. Sea urchin uni can also be added to pasta, seafood broths and stews.


Nutrition Facts

Though they may look inedible because of the spiny cover, sea urchins are a fantastic source of low-calorie protein and dietary fiber and are considered a delicacy in many parts of the world. Sea urchins are also a rich source of zinc and vitamin C. Incidentally, sea urchins are considered aphrodisiacs as they encourage the blood to flow freely.

These spiny creatures come packed with nutrients. They are a very good source of dietary zinc, vitamin C, vitamin A, fiber and healthy fats. Zinc boosts immunity, helps heal wounds and is essential to maintain reproductive health. The omega-3 fatty acids in sea urchins are required for cardiovascular health. The fiber aids in digestion and regular bowel movement.


Sea Cucumbers

Sea cucumbers are marine animals that live only in salty waters, are related to the starfish and are used in several cuisines in the fresh or dried form. They have a leathery and warty skin and are sausage-shaped. Sea cucumbers resemble the cucumber vegetable or a big caterpillar.

Sea cucumbers are used widely in Chinese cuisine and are considered a delicacy. It is one of the main ingredients of the New Year banquet dish, “The Eight Immortals Crossing the Sea”. Sea cucumbers have a delicious clam-like flavor. They are also believed to have medicinal properties and were used in folk medicine in ancient times.


How Many Grams of Protein Do Sea Cucumbers Have in a Serving?

In 100 grams of sea cucumber, there are 13 grams of protein, just 0.4 gram fat and only 54 calories.


How Are Sea Cucumbers Consumed?

Fresh sea cucumber needs to be cleaned thoroughly and then boiled. Once they get soft and expand in size, they can be sliced and added to seafood stews, stir-fries and soups. Sea cucumbers are bland, so the sauces used to cook them must be flavorsome to make a tasty dish.


Nutrition Facts

Sea cucumbers are related to sea urchins and are much valued for being nutrient-dense. The have a respectable amount of protein, but are very miserly in terms of fat and calories. These sausage-shaped creatures readily absorb flavours.

In Chinese traditional medicine system, sea cucumbers are used to treat joint pains, fatigue and even impotence. Sea cucumbers have good reserves of chondroitin sulfate, which is a component of cartilage. Deficiency of chondroitin sulfate can cause arthritis. Moreover, sea cucumbers also contain saponins, which have anticancer and anti-inflammatory properties.



Abalones are marine snails and are also called by other names such as sea ears, ear shells, muttonfish, mutton shells, ormer, etc. They flourish in the cold waters of Chile near the largest kelp forests of the world and feed solely on seaweed. Abalones are found clinging to rock surfaces and are very difficult to wrench away from the rock. There are many varieties of abalones that are available – black, pink, white, green, red, white, pinto or threaded and flat of which the popular ones are the fresh California red abalone and the Australian abalone.

Abalone was a greatly enjoyed delicacy, but due to overfishing, they have become very expensive. The pricey nature of this food makes them a status symbol and only reserved for special occasions. Abalones have a natural salty and buttery flavor and a chewy texture. Abalones are not only valued for their meat, but also for their lovely shells that are coated with lustrous mother-of-pearl that are used to make jewellery and decorative items.


How Many Grams of Protein Do Abalones Have in a Serving?

A 100-gram serving of raw abalone meat has 17 grams of protein, 105 calories and 0.8 gram of fat.


How Are Abalones Consumed?

Abalones must be prepared very carefully before eating. They must be tenderized by pounding them with a wooden mallet. Abalones have a taste that is similar to scallops. You can eat abalones raw or cooked.

Abalones are very popular in Japanese, Chinese and Korean cuisines. Even the Australians eat a lot of abalones. The marine snails can be steamed or grilled and then dressed with soy sauce. In Japan, abalone sashimi is enjoyed with wasabi. Koreans make rice porridge with abalone meat.


Nutrition Facts

Abalones are single-shelled marine snails that are packed with proteins and other healthy nutrients like omega-3 fatty acids, iodine and phosphorus. They are also low-fat. Abalones are known to reduce fluid retention and boost eyesight. But illegal harvesting of abalones is a very real threat, and if you choose to make these wonderful marine creatures a part of your diet, you must buy only ethically harvested abalones.

Abalones contain vitamin K, iodine, selenium, iron, vitamin E, B vitamins and magnesium. When cooked, abalones produce healthy fatty acids. These fats can cut the risk of heart disease and certain cancers. Iodine in abalones is required for the healthy functioning of the central nervous system. Even selenium helps in thyroid gland function and shields the body from free radical damage. Iron is needed for oxygen-carrying red blood cells, while magnesium help the kidneys stay healthy.



You may feel queasy about eating the cute, little, fluffy rabbit, but once you get over the initial inhibition, you would realise that rabbit is a wonderful source of protein. It is a very lean meat and is full of healthy nutrients.

Moreover, since rabbits are such prolific breeders, consumption of locally grown rabbit meat is also very environment friendly. It is believed that on the same amount of feed and water, you can produce almost six times more rabbit meat than cow meat.

In fact, rabbit consumption was promoted during World War II to make up for the shortage in red meat supplies. During the 40s and the 50s, during the Great Depression, rabbit meat was a common part of any dinner menu.


How Many Grams of Protein Does Rabbit Have in a Serving?

There are roughly 33 grams of protein, 3.5 grams of fat and 173 calories in every 100 grams of rabbit meat.


How Is Rabbit Consumed?

Rabbit meat does not have a very overpowering flavour. In fact, it is a bit like chicken. Rabbit can be roasted, fried, braised or made into a stew. Rabbit meat can also be used as a filling for various pies. You can serve rabbit chops or steaks with rice, pasta and sauces. You can also add rabbit to your stir-fries and casseroles.


Nutrition Facts

Rabbit meat is considered as one of the best white meats available. Rabbit meat is a wonderful source of easily digestible high-quality protein. It is low in fat and low-calorie and almost cholesterol-free. So, rabbit is quite “heart-friendly”.

Rabbit meat is a great source of vitamin B12, iron, calcium, phosphorous and selenium. Vitamin B12 is needed for healthy nerves and blood cells, while selenium helps in the proper functioning of the thyroid gland. It also protects the body from damages caused by free radicals.



The partridge is a gamebird that is medium-sized and is native to Asia, Europe, some parts of Africa and the Middle East. The partridge flesh is very tender and has a delicate texture. Partridges are very commonly cooked as a speciality during Christmas in many homes.

Partridge belong to the same family as the pheasant. The red-legged partridge and the gray partridge are the most popular varieties that are consumed and also used as gamebirds for the purpose of hunting. The gray partridge is a small-sized bird with pale flesh that is tender but high in flavor, while the red-legged partridge is bigger in size and has a mild flavor.


How Many Grams of Protein Does Partridge Have in a Serving?

A 100-gram serving of roasted partridge meat has nearly 36 grams of protein along with 7.1 grams of fat and 211 calories.


How Is Partridge Consumed?

Partridge meat is fairly lean; therefore, it must be basted with fat during roasting. Partridge can be roasted or grilled and served with gravy accompanied by a side dish of veggies or chips. Roasted partridge meat can be teamed up with potatoes and other root vegetables. Partridge meat can star in pasta dishes and stews as well. Even in rice dishes, like the Spanish paella, partridges can be used. However, it is best to used cooking techniques such as stewing and braising for older birds that enhance their robust flavor.


Nutrition Facts

With minimal fat and very few calories, partridge makes for an excellent protein source. The bird, which has a mild flavor, is much smaller than chicken. But it is also rich in iron, vitamin B6 and selenium.

Partridge meat is full of iron, which is needed for the movement of oxygen within the body. The vitamin B6 in partridge is good for brain development and it also helps produce hormones that can affect your mood. The vitamin is essential for good hair and skin as well.



A close relative of the ostrich, the emu is the second largest living bird in the world. It is a flightless bird but a very fast runner.  It is native and in fact the cultural icon of Australia. The emu was a prized resource of food for the Aborigines, who also recognized the bird for its medicinal properties. The name emu was derived from the Portuguese word “Ema” which means “crane or large bird”.

The emu’s red meat been eaten in Australia for thousands of years and today, emu meat is being used as a healthy alternative to beef by health-conscious people all around the world.   While emu meat is very similar in texture and taste to lean beef, it is much lower in calories, cholesterol and fat. Emu meat is also very versatile and its wonderful texture and tenderness makes it a suitable fit in many recipes.


How Many Grams of Protein Does Emu Have in a Serving?

Every 100 grams of broiled top loin of emu has 29 grams of protein, 152 calories and 3.1 grams of fat. Meanwhile, broiled full rump of emu has 34 grams of protein, 168 calories and 2.7 grams of fat in every 100 grams. A 100-gram portion of ground, raw emu has 23 grams of protein along with 134 calories and 4 grams of fat.


How Is Emu Consumed?

Emu can be used in place of beef in any dish. However, since it is much leaner than beef, emu’s cooking time is less. Also, to make the most of the flavor and tenderness of the meat, it should be served slightly rare. Also, it absorbs flavours fast, so the marinating time is also less. It can be grilled or pan-fried. Slowly, emu meat sausages are also making it to the market.


Nutrition Facts

For those who love the taste of beef, but want an alternative with fewer calories and lower cholesterol, emu is the answer. It is a red meat that tastes quite like lean beef and can be prepared in many ways. In fact, the AHA recommends emu meat as a healthy substitute to beef.

Emu meat has more iron, vitamin C and even protein than beef. In terms of cholesterol and fat, it is on par with poultry. Also, most of the fat in emu is of the monounsaturated kind. Monounsaturated fats are healthy as they lower bad LDL cholesterol. Emu meat is also rich in zinc and vitamin B12. While iron helps in transportation of oxygen within the body, zinc keeps the immune system healthy. Vitamin C helps in repair of tissues and vitamin B12 keeps the blood cells in healthy shape.




The ostrich is the largest living flightless bird. Ostriches cannot fly but are the fastest runners and can run at up to around 70 km/hour. Ostriches have a very distinct appearance, with long legs and a long neck and they lay the largest eggs among living birds. Ostriches eat plants or sometimes even small invertebrates. Ostriches are farmed for their feathers that are used to make decorative items and feather dusters and ostrich meat is a lean meat that is consumed.

Ostrich meat is highly nutritious, high in iron and other vitamins and minerals and very low in calories. It is no wonder that ostrich meat is being considered the next “superfood”. Ostrich meat is deep dark red in color because of the high iron content. Nevertheless, ostrich meat is considered as exotic meat and a gourmet delight around the world.


How Many Grams of Protein Does Ostrich Have in a Serving?

There are 28 grams of protein, 2.6 grams of fat and 145 calories in every 100 grams of tip-trimmed and cooked ostrich, whereas ground raw ostrich has 20 grams of protein, 9 grams of fat and 165 calories in every 100 grams.


How Is Ostrich Consumed?

Ostrich steaks or fillets can be grilled, broiled or even fried. Be sure not to overcook ostrich meat as it can become very dry. Ostrich meat does not attract harmful bacteria like salmonella, thanks to its pH balance, and can, therefore, be easily be used in raw meat dishes like carpaccio. You can use ostrich meat instead of ground beef in your burgers and ostrich meat can be more interesting and tastier than chicken or turkey.


Nutrition Facts

Ostrich, a cousin of emu, too is a leaner and healthier alternative to beef and lamb. It has lower cholesterol levels than even chicken and turkey, making it perhaps the healthiest red meat available.

Most of the fat in ostriches collects outside the muscles and it can be easily removed. The meat is loaded with iron, potassium, phosphorous and creatine. The natural creatine in ostrich helps provide energy to the muscles. Potassium is also required for muscular function. It keeps the heart healthy as well. Ostrich meat is also packed with B vitamins that are required for metabolism.



Goat meat, the meat of the domestic goat, is a very unique tasting, nutritious meat and is a very commonly consumed red meat around the world. It has been eaten for thousands of years. Goat unlike beef that is a bit sweet in taste is more on the savory side, stronger and more gamey.

Goat meat is popular in Indian, Pakistani, African, Caribbean, Mexican, Middle Eastern and other Asian cuisines. Even in some European countries, goat meat is used. However, in North America, Canada and Northern Europe, it is not very common. Incidentally, in the Indian subcontinent, meat from goats as well as sheep is called mutton, though, in the West, mutton refers specifically to meat from sheep.


How Many Grams of Protein Does Goat Have in a Serving?

There are 21 grams of protein, 2.3 grams of fat and 109 calories in 100 grams of raw goat meat. In 100 grams of roasted goat meat, there are 27 grams of protein, 3 grams of fat and 143 calories.


How Is Goat Consumed?

There are many ways to cook goat meat. The meat can be grilled, roasted, braised, broiled, curried, baked, barbecued, minced, stewed or fried. The loins, ribs and tenderloin of the goat are appropriate for quick cooking methods, whereas the other meats are best when braised for a long time. Slow cooking helps to tenderize the meat and also helps to retain the moisture better.

Minced goat meat can make stuffing for various pies. It can be used to make koftas, kebabs and meatballs. In the Indian subcontinent, different gravies, curries and soups are made with goat meat. The meat can be added to rice dishes as well. You can add goat meat to your burgers, kebabs, rolls etc.

In some places an entire stuffed goat is spit-roasted. From its brain to trotters, almost every part of a goat is eaten.


Nutrition Facts

Despite being categorized as red meat, goat meat is leaner, contains less fat and cholesterol and more protein than beef as well as lamb. Goat is considered healthier than beef, pork, sheep and even chicken because it has more protein than beef and less fat than chicken. It also has a good amount of conjugated linoleic acid that has cancer-preventing properties. It is rich in B vitamins, iron and calcium as well.

Consuming goat meat can help to reduce cardiovascular disease, some types of cancer, anemia, obesity, atherosclerosis and birth defects in newborns.



The quail is a bird that is related to the pheasant. The mention of the quail can be traced back to the Bible and Egyptians caught quail for its meat. In China, quail were raised as singing pets.

Quails are native to North America but are found in other parts of the world like Asia, Africa, Europe, Australia and North America too. They mostly live in woodlands and areas that are covered with bushes. Some species of quails are hunted as game birds, while others are prized for their feathers that are used as decorations. Quails are also grown as poultry for their eggs that are consumed.

Quail meat has been consumed for thousands of years and is considered to be extremely nutritious. The meat is delicate and sweet, white meat that is very low in fat and cholesterol. Quail is commonly used in Maltese, Italian, Indian, Polish and Portuguese cuisines.


How Many Grams of Protein Does Quail Have in a Serving?

In 100 grams of cooked quail meat, there are 25 grams of protein, 14 grams of fat and 227 calories.


How Is Quail Consumed?

Quails are usually eaten whole with the bones as the tiny size of the bird makes it very difficult to remove the bones and the bones of the quail can be chewed easily.

Since quail has less fat than chicken, it must be handled with care as it can easily dry out. The little birds can be braised, roasted, fried or broiled. They can be served with potatoes, peas or dipping sauces. There are some recipes that require the quail to be stuffed and wrapped in bacon, but the calorie count of these dishes can be quite high.


Nutrition Facts

For those looking for poultry alternatives to chicken and turkey, quails can be a wonderful protein choice. Quails are also very low in cholesterol and low skin fat. They can be wild or farm-raised but are equally full of healthy macro- and micro-nutrients. Wild quail is likely to have a stronger flavor and less fat than most domestic birds.

Quail meat is a good source of niacin, vitamin B6, riboflavin, thiamin and vitamin C. All the B vitamins in quail meat help the body produce more energy by converting food into fuel. Vitamin C is a powerful antioxidant that is required to make collagen. Collagen is essential for bones, tendons, ligaments and blood vessels. Quail meat also has healthy levels of phosphorus, iron and zinc. Phosphorus aids in the functioning of the kidneys, while iron is needed for transport of oxygen within the body. Zinc keeps the immune system healthy.


Quail Eggs

Quail eggs are smaller in size compared to chicken or duck eggs, extremely delicious and are considered a delicacy in Europe, Asia, and North America and several other parts of the world. Quail eggs are known for their fine, creamy texture and excellent flavor. They are used raw or cooked mainly in Japanese cuisine and used in sushi and bento boxes.


How Many Grams of Protein Do Quail Eggs Have in a Serving?

There are 13 grams of protein, 11 grams of fat and 158 calories in every 100 grams of raw quail eggs.


How Are Quail Eggs Consumed?

Quail eggs can be hard-boiled, soft-boiled, poached or fried. Anything that can be done with chicken eggs can be done with quail eggs as well. Make an omelet out of your quail eggs or add it to your soup, stew or even your salad. Poached quail eggs can be very delicious.

In Japan, quail eggs are also eaten raw. You can use a hard-boiled quail egg as topping on your hamburger or hot dog. Soft-boiled quail eggs can be dipped into batter and deep fried and eaten as a snack.


Nutrition Facts

Often considered a delicacy, these tiny eggs actually have better protein content than even chicken eggs. They also have more phosphorus and calcium when compared to chicken eggs.

Quail eggs taste like free-range chicken eggs and they have a nutritional value that is 3-4 times more than that of chicken eggs.  Quail eggs are extremely nutritious. They are loaded with vitamin B1 or thiamin that helps in metabolism and is essential for a healthy heart and good muscle function.

Quail eggs are rich in calcium, phosphorus, iron, potassium as well as good HDL cholesterol. Potassium is needed for healthy kidneys and it can maintain fluid balance in the body. Iron is required for carrying oxygen within the body, while calcium is good for the bones, ligaments and tendons. Phosphorus is also needed for healthy bones and teeth.

Though quail eggs are supposed to be safe for those allergic to chicken eggs, you should still check with your doctor before eating quail eggs if you suffer from allergies.



The pigeon is a plump bird with a short slender beak and a short neck.  Generally, a young pigeon, called a squab, is used for cooking purposes. Although the pigeon, or squab, is considered an exotic meat today, the bird has been a part of human diet for a long time. The word squab comes from the word “loose fat flesh”. Pigeon meat tastes like dark chicken and has a tender, silky texture.

Though the pigeon was probably domesticated in the Middle East, they have been eaten by many civilizations in the past such as Rome, Ancient Egypt and Medieval Europe. Today, pigeon stars in several Middle Eastern, European, Asian as well as Egyptian dishes.


How Many Grams of Protein Does Pigeon Have in a Serving?

In 100 grams of raw pigeon meat with skin, there are 18 grams of protein, 24 grams of fat and 294 calories. Without the skin, the same amount of raw pigeon meat has 17 grams of protein, 8 grams of fat and 142 calories.


How Is Pigeon Consumed?

Squab meat is moist, tender and dark. The meat is concentrated around the breast area. Though the meat in itself is lean, squab skin is fatty and is much like duck skin. The meat can be roasted, fried, boiled, stewed, poached, grilled or seared. Older pigeons can be stewed or used in casseroles and pies.


Nutrition Facts

Pigeon meat comes packed with several nutrients like copper, iron, zinc, selenium and several B vitamins. Copper is needed by the body to reduce tissue damage, maintain thyroid gland function and keep the nervous system healthy. Zinc boosts immunity and keeps infections at bay. The B vitamins in pigeon meat help in overall metabolism and help provide the body with energy, while selenium provides protection from free radical damage.



Duck meat is eaten all over the world and is obtained from the duck that is found in both fresh as well as salt water. Duck meat that is eaten is usually from the legs and the breasts of the duck. The leg meat is fattier and darker than the breast meat. Duck meat is very rich and full of flavor. Duck is very popular in Thai, Chinese and European cuisines.

Duck has been eaten and enjoyed by people for centuries and you can trace the Pekin duck back to the Mongol Dynasty in China. Ducks have been domesticated and used as food for almost 4,000 years.


How Many Grams of Protein Does Duck Have in a Serving?

A 100-gram serving of broiled, skinless and boneless duck meat has 28 grams of protein. 3 grams of fat and 14o calories, however, 100 grams of raw duck meat with skin has 11 grams of protein, 39 grams of fat and 404 calories.


How Is Duck Consumed?

Duck has a richer flavor than other poultry meats and is often eaten on special occasions. The meat can be fatty and hence you should be careful about how you incorporate it in your diet. Duck is most commonly roasted whole with the skin and bones. But the bird also takes well to grilling, braising and pan searing.

The meat can be smoked and used in salads, wraps and stir fries. The meat also pairs very well with slightly sweet glazes and crunchy salads. You can have duck meat with Asian greens as well. Crispy duck skin can be very tasty, but do be aware of the fact that most of the fat is in the skin of the duck.

You can grill de-boned duck breast like a steak and the liver of the duck is commonly used instead of goose liver in foie gras. The Peking duck is a very popular dish in China. The legs of the duck can be used in casseroles and stews. Smoked duck breast is available as slices that are ready-to-eat.


Nutrition Facts

Duck meat may be high in fat and cholesterol; however, it can still provide the body with a generous amount of good quality protein. The meat is very flavorsome and can be consumed in many different ways.

The protein in the duck is of high quality, which means it provides all the essential amino acids in adequate amounts. Duck meat is a good source of B vitamins, zinc and selenium which are required for metabolism, immunity and protection from the damage caused by free radicals.



In the gastronomic world, lobster is considered a delicacy or a luxury. However, in the past lobsters were not really considered pricey and in fact, when the first English settlers landed in North America, lobsters would pile up on the shore about 2 feet high. This gave them the reputation as a “poor man’s protein” and lobsters were eaten only by servants in the household and lobster shells in a home meant signs of poverty.

Lobster is a marine crustacean or shellfish that have long bodies and muscular tails. They live in burrows and crevices on the sea floor. They are very popular in North America.  Not only is the buttery lobster meat delicious but it is also very beneficial to the overall health.


How Many Grams of Protein Does Lobster Have in a Serving?

100 grams of lobster contains around 20.33 grams of protein, 1.27 grams of carbohydrates, a negligible amount of fat and 97 calories.


How to Consume Lobster?

Lobster can be consumed steamed, baked, grilled or boiled. You can eat lobster as part of your main course or add it to dishes like mashed potatoes, rice, eggs, pasta, etc. You can add minced lobster to your salads or you can make lobster burgers or patties. You can also use lobster in your bisques, soups, rolls or you can just cook the lobster meat in clarified butter to enhance the decadent flavor of the lobster.


Nutrition Facts

Lobster is a healthy, lean protein that has several health benefits. It is a rich source of copper, zinc, phosphorous, iodine, selenium and B vitamins. It is very low in calories, saturated fats and cholesterol as compared to pork, lean beef and shrimp. Lobster contains vitamin E that protects the body from cell damage and it also contains omega-3 fatty acids that are very beneficial. Eating lobster can help to decrease the risk of heart disease, obesity and diabetes and helps in promoting growth, improving brain function, decreasing inflammation, etc.



Pheasant or the common pheasant is a game bird that is very popular for its lean and gamey meat. It is native to Asia and is usually used as a game bird in other parts of the world. It is one of the most hunted birds in the world. It is a favorite of hunters as it a very easy target because of its low flying speed. The name pheasant comes from the ancient town of Phasia in Western Georgia. Pheasant meat is packed with nutrients that offer plenty of health benefits.


How Many Grams of Protein Does Pheasant Have in a Serving?

100 grams of pheasant contains around 24.37 grams of protein, 3.25 grams of fat and 133 calories.


How to Consume Pheasant?

You can get pheasant fresh or in the frozen form. Pheasant meat may be a bit tougher depending on the age of the bird but is generally very rich and flavorful. To tenderize the meat, usually, the birds are hung after shooting. This also helps to enhance the gamey flavors of the pheasant meat. The longer the meat is hung, the more heightened the flavor will become.

Pheasant can be cooked by frying in a bit of oil or butter with seasoning. The bird can also be marinated before cooking to help tenderize the meat and enhance the flavor further. You can serve roasted pheasant on special occasions. Pheasant can also be grilled or baked in the oven. You can serve the cooked pheasant with any sauce you like.


Nutrition Facts

Pheasant contains a healthy amount of protein and has significant levels of potassium, selenium, iron and B vitamins that help in preventing cell damage caused due to free radicals. Pheasant meat is lean meat and low in fat and cholesterol that makes it a nutritious pick.



Mackerel or maccarello is a torpedo shaped slim oily fish. Mackerel are marine fish that are very swift swimmers and are commonly found in deep tropical and temperate waters. The most common varieties are King, Atlantic, Cero and Spanish mackerel.

Mackerel is a valued food fish that is eaten all over the world. They are prized for their nutritional, commercial, ecological and recreational benefits.


How Many Grams of Protein Does Mackerel Have in a Serving?

100 grams of mackerel contains 19 grams of protein, 14 grams of fat and 205 calories.


How to Consume Mackerel?

Mackerel is a very robust and sturdy fish that can handle several types of cooking methods. You can barbeque, smoke, grill, broil, deep fry, pan fry, bake or poach mackerel. It can be roasted whole and teamed with strong flavors. You can add mackerel in salads and fishcakes. You can also get mackerel in canned and vacuum-packed forms.

Mackerel is commonly cured with vinegar and salt in Japan and used to make the popular saba-zushi, which is a kind of sushi.


Nutrition Facts

Mackerel is an oily fish and is a fantastic source of omega-3 and omega-6 fatty acids. It is very rich in essential minerals like calcium, phosphorous, potassium, iron, selenium and sodium, and vitamins such as A, B12, B6, E, C, D and K. Mackerel is also rich in protein and contains the antioxidant Coenzyme Q10 (COQ 10). Eating mackerel can have many health benefits such improving cardiovascular health, preventing certain types of cancer, lowering triglyceride and cholesterol levels, fortifying and building immunity, managing symptoms of arthritis, helping the body to fight infections and developing the nerves and brain.




Sardines are small, naturally oily, silvery salt-water fish and are also known in some places as pilchards. Sardines are named after the Italian island, Sardinia where they were once found in large numbers. Sardines are commonly found in the Pacific and Atlantic Oceans and also in the Mediterranean Sea.

Sardines are usually available in the canned form. Canned sardines became very popular in Europe in the early 18th century and in America in the early 20th century. Sardines were popularized by Napoleon Bonaparte who started the process of canning these fish to feed the people in his kingdom.


How Many Grams of Protein Do Sardines Have in a Serving?

100 grams of sardines (canned in oil) contains 25 grams of protein, 11 grams of fat of which 5 grams are polyunsaturated fats and 3.9 grams are monounsaturated fats. They contain 208 calories.


How to Consume Sardines?

Sardines are best when they are eaten fresh; however, since they are extremely perishable, they are mostly found in the canned form. Sardines can be cooked, baked, poached, grilled, etc. Sardines are very easy to use in many recipes and are a great addition to salads, soups, sauces, etc. Sardines can be served as a main or side dish.


Nutrition Facts

Sardines are one of the richest sources of omega-3 fatty acids on the planet. They are also rich in other essential vitamins like vitamins A, D, E, K, B12, folate, niacin, thiamine and riboflavin and minerals such as calcium, iron, phosphorous, potassium, sodium, magnesium and zinc. Sardines have plenty of health benefits including prevention of certain kinds of cancers, heart diseases, helps in building the immune system and insulin resistance.



Chorizo is popularly used in Mexican and Spanish cuisines and is a coarse-textured pork or beef sausage that is flavored with garlic and spiced with red pepper, chilli and paprika. Spanish chorizo is made using smoked pork, while the Mexican variety uses fresh pork. Spanish and Portuguese varieties of chorizo get their deep red color and distinct smoky flavor from the dried smoked red peppers.


How Many Grams of Protein Does Chorizo Have in a Serving?

100 grams of chorizo contains 24 grams of protein. It has 38 grams of fat and 455 calories.


How to Consume Chorizo?

Chorizo is available either as a whole sausage or soft cooking sausage that must be cooked before eating or as cured, firm, dry sausage that can be eaten by itself without cooking.

Chorizo can be eaten by itself or added to many recipes. Thinly sliced chorizo can be eaten raw as tapas. You can add it to casseroles and egg dishes. You can add it to salads, pasta, soup and your seafood dishes. You can stuff anything such as mushrooms, potatoes, etc. with spicy chorizo. You can use chorizo to make meatballs, burgers and as a stuffing for your rolls. You can add sliced chorizo to your sandwiches or even eat them grilled or fried. You can also add chorizo to your nachos, enchiladas and tortillas to make a delicious Mexican meal.


Nutrition Facts

Chorizo contains vitamins, minerals and proteins. However, the fat content of chorizo is quite high too and so it must be consumed in moderation. Since chorizo is made from animal sources, it contains several essential amino acids required by the body for tissue growth and repair.



Halibut is the largest flatfish found mostly in the deep and cold waters of the Atlantic or Pacific Ocean. Historically, halibut has been an important source of food to Canadian nations and Alaskan natives. Halibut has white and firm flesh and a meaty texture with a mild and delicious flavor.


How Many Grams of Protein Does Halibut Have in a Serving?

100 grams of halibut that has been cooked in dry heat contains 22.5 grams of protein, 1.6 grams of fat and 111 calories. It does not have any fiber, sugar or carbohydrates.


How to Consume Halibut?

Halibut is commonly sold in the form of fillets and can be cooked using several techniques such as frying, baking, grilling, poaching and sautéing. You can make fantastic fish and chips with halibut. You can cook halibut using any of the methods and serve it on a bed of vegetables or along with other side dishes for a complete meal.


Nutrition Facts

Halibut is a great source of B vitamins such as B6, B3 and B12 and is also rich in minerals like selenium, magnesium, potassium and phosphorous. Halibut is rich in omega-3 fatty acids and provides cardiovascular benefits and helps in reducing the bad cholesterol levels in the blood. A diet including a cold water fatty fish like halibut regularly can help in the healthy functioning of the nervous system, brain and keeps diseases like Alzheimer’s disease at bay.



Canadian Bacon

The bacon from the lean eye of the loin or behind the shoulder of the pig is known as Canadian bacon in America, but in Canada, it is known as back bacon or ham. Canadian bacon is cured meat that is cylindrical in shape and is usually sold fully cooked or smoked. It is rolled in yellow peas or cornmeal to extend its shelf life. Canadian bacon has a tender and juicy texture and a sweet flavor even when it is fried.


How Many Grams of Protein Does Canadian Bacon Have in a Serving?

The protein content in Canadian bacon is higher than traditional bacon. 100 grams of Canadian bacon contains 20.24 grams of protein,  1.29 grams of carbohydrates and 72.31 grams of water. It contains 111 calories.


How to Consume Canadian Bacon?

Canadian bacon is usually added to many foods such as pizza toppings, salads, hot dogs, sandwiches, burgers, soups and baked potatoes. You can also eat bacon popcorn or bacon jerky as a snack. Canadian bacon is also added to desserts, brownies and alcoholic beverages for a distinct flavor.  Fried or grilled strips of the bacon are eaten along with eggs for breakfast. Canadian bacon can also be added into an omelet, breakfast hash or served along with pancakes.


Nutrition Facts

Canadian bacon has fewer calories, lesser fat and higher protein content when compared to regular bacon. It has very less carbohydrate, about 1 gram in 2 slices. Canadian bacon also contains some vital vitamins such as vitamin B3, B9 and B5. However, it has quite a high sodium content, so you must consume it in moderation.



Belonging to the family of mollusks and clams, mussels are shellfish that can be found in freshwater and saltwater habitats. Mussels are mostly of two kinds – green lipped mussels and blue mussels.  Mussels are asymmetrical and elongated in shape with oval or rounded shells. Mussels can have shells in varied colors ranging from brown, blue, gray to black and have a silvery interior. The edible portion of the mussel is soft and spongy and has a mild, salty taste and chewy, gritty texture. Mussels are delicious and bring their full-bodied flavor to the table.

Mussels are typically found in the shallow coastal parts of oceans or near the edges of lakes and ponds. Freshwater mussels produce pearls and so generally are not eaten. Mostly, the mussels that are consumed are farmed and are grown in clean water on ropes that are hung from floating rafts and they feed on plankton. Mussels are popularly consumed as fast food in the Pacific and European countries.


How Many Grams of Protein Do Mussels Have in a Serving?

100 grams of mussels contain 11.9 grams of protein, 2.2 grams of fat, 3.7 grams of carbohydrates and 86 calories.


How to Consume Mussels?

When buying mussels, you must ensure that they are alive before cooking. The shells of the mussels should be closed tightly and if they are slightly open they should respond if you tap them. Mussels are very versatile and can be cooked and eaten in a variety of ways, smoked, baked, steamed, broiled or fried. You can add cooked mussels to salads, soups, pasta, curries, or casseroles.


Nutrition Facts

Mussels are extremely nutritious and are a fantastic source of long chain fatty acids, vitamins and minerals. Mussels contain high levels of folic acid and iron. Fresh mussel meat delivers the same amount of high-quality protein as compared to red meat but has a significantly lower amount of fat, especially saturated or bad fat. Consuming mussels contributes to a high-fiber and heart-healthy diet. It also aids in weight management, helps to build immunity, improves brain function and prevents arthritis.



Well-known as the food of the pharaohs in ancient times and also known as St. Peter’s fish, tilapia is the second most farmed fish in the world after carp. Tilapia is native to the Middle East and Africa but is now produced all over the world.

Tilapia is a herbivorous fish that lives on small aquatic plants or algae and is farmed as a freshwater fish. It is very popular due to its mild taste and flavor, and versatility in preparation. It is easy to farm and is quite affordable.


How Many Grams of Protein Does Tilapia Have in a Serving?

The protein in tilapia is regarded as complete protein as it contains all the essential amino acids. 100 grams of tilapia contains 26 grams of protein and 129 calories.


How to Consume Tilapia?

You can cook tilapia using a variety of methods. Tilapia can be marinated, but you should marinate it for a very short time or else the proteins will break down causing the fish to become very mushy. You can cook tilapia by grilling, baking, steaming, poaching, frying or sautéing it. You can use the cooked tilapia in a variety of recipes.


Nutrition Facts

Tilapia has earned its nickname, “aquatic chicken” because of its excellent protein content that is essential for building muscle. It has low to moderate fat content. Tilapia has plenty of nutrients that make it a valuable source of nutrition. It is rich in vitamins such as vitamins B12, B6, pantothenic acid, niacin, minerals such as potassium, calcium, phosphorous, selenium and omega-3 fatty acids. It has some amount of unsaturated fat and cholesterol, so it must be consumed in moderation.

This delicious tasting, lean white fish has a host of health benefits. It helps to boost metabolism, builds strong bones, reduces chronic diseases, lowers triglyceride levels, reduces aging, prevents different types of cancer, strengthens the immunity system, etc.



Clams are edible mollusks that are extremely popular for their salty ocean flavor and chewy texture. There are several varieties of clams that are farmed all over the world such as cockles, Manila clams, littlenecks, steamers and razor clams.

Clams that are most commonly consumed are the ones that are dug up from the sandy cold water of coastal areas. There are different types of clams, while some are suitable for steaming, others can be used for cooking and some others can be opened and eaten in the raw form.


How Many Grams of Protein Do Clams Have in a Serving?

100 grams of cooked clams contain 26 grams of protein, 2 grams of fat, 5 grams of carbohydrates and 148 calories, while 100 grams of raw clams contain 15 grams of protein and 86 calories.


How to Consume Clams?

Clams are mainly of two kinds — softshell clams and hard shell clams. When you are buying clams, make sure that you buy live ones that have a fresh ocean smell. You should look for hard shell clams whose shells are closed or close when you touch them. In case you are buying softshell clams, the clam should move when you touch it.

Clams are best when they are cooked in a small amount of liquid such as cider, stock or sherry that steams them open. Amandes clams are very good for chowders, bisques and stuffings, while Palourdes or Manilla clams and surf clams are suitable for steaming and can be used for spaghetti and other dishes.

Clams can also be eaten raw, boiled, fried or baked. You can add clams to your pasta dishes, risottos, casseroles and you can also use clams to make hot or cold dips.


Nutrition Facts

Clams are extremely nutrient-dense and contain many essential vitamins like vitamins C, B12 and riboflavin and minerals such as copper, phosphorous, selenium and manganese.  They are also regarded as lean protein as they contain plenty of high-quality protein and iron and are low in fat. Eating clams can help to prevent anemia, maintain nerve function and aid in DNA synthesis. Clams are a good source of omega-3 fatty acids that can reduce the risk of heart disease by lowering the triglyceride levels in the blood.


Embrace Superior Proteins

Proteins are the very building blocks of the human body and are an important component of our diet. To maintain good health, protein consumption is mandatory. In terms of quality, animal proteins have been found to be superior to plant-based proteins. Besides, most of these non-vegetarian protein sources also provide the body with many other vital nutrients. However, most non-vegetarian protein sources are not very rich in fiber. Therefore, it is important that you make a meal plan with a healthy mix of animal- and plant-derived foods.