22 High Protein Indian Foods for Muscle Gain

Published by MG on

Protein-rich foods: 'high-protein-foods' for muscle gain and a healthy diet.

Protein is an essential macronutrient required for promoting muscle growth and maintenance. It comprises several amino acids needed to the body and serve as the building blocks of body tissue. These high-protein foods for muscle gain include animal meat, dairy products, nuts and seeds, legumes, vegetables, and Fruits.

In case you are planning to add high-protein food sources to your diet plan for muscle building. Here are some protein-rich foods for muscle gain and a healthy Indian diet.

Dairy products

1. Low-Fat Milk (1 percent milk)

Low-fat milk is an excellent source of protein. The difference between low-fat and whole milk is the amount of fat present in it. Whole milk contains 3.25% milk fat, and low-fat milk contains only 1% milk fat. 

In some studies, researchers found whole milk offers more nutritional advantages over low-fat milk and Skim milk. Low-fat milk provides all the protein and calcium that whole milk does, but with low calories.

2. Low-Fat Cottage Cheese

Cottage cheese is high in protein also has essential nutrients, including B-complex vitamins like vitamin B6, vitamin B12, choline, zinc, copper, and calcium. It is an excellent source of protein (more protein, less fat) small cup of cottage cheese contains nearly 25 grams of protein. Most of the protein content in cottage cheese is casein.

3. Greek Yogurt

Greek yogurt has less sugar and carbohydrates, high in protein. Making Greek yogurt is the same as traditional yogurt with the addition of the straining process. The yogurt strained to remove the excess watery whey content, creating a thicker, denser, and creamier than regular yogurt. Greek yogurt is the best alternative for animal meat.

Non Vegetarian

4. Egg Whites

Egg whites are low in calories and one of the highest quality protein food. They are cholesterol-free, fat-free, and excellent sources of protein, essential vitamins and minerals like vitamin B2, Vitamin B5, Selenium.

An egg white (large) may contain 3.5-4 grams of protein.

5. Chicken Breast (Boneless & Skinless)

Chicken breast is a healthy source of lean protein. It contains a small amount of fat and zero carbs. It is also a good source of Vitamins and minerals like vitamin B6, niacin, phosphorus, and selenium. The low-fat protein found in chicken breast can give many advantages.

6. Fish (Tuna, Salmon, and Anchovies)

Fish is one of the most protein-rich sources for your diet. It is loaded with essential nutrients, like omega-3 fatty acids, Vitamin D, and is an excellent source of protein to keep your body lean. Eating fish has more benefits, including improved vision and mental health, and boosts brainpower.


7. Broccoli

Broccoli is a decent source of protein with all the essential amino acids. It also offers other nutritional benefits in addition to protein, like fiber, vitamins K and vitamin C.

8. Spinach

Spinach is one of the most protein-rich leafy green vegetables. It is loaded with high protein and contains all essential amino acids, also a rich source of vitamin A, vitamin C, and folate, magnesium, potassium, and iron.

9. Cauliflower

Like broccoli, cauliflowers have a decent amount of protein. It is an excellent source of vitamins C and K. It also contains other nutrients like calcium, iron, phosphorous, magnesium.

Nuts and Seeds

10. Mixed Nuts (Unsalted)

Nuts like Peanuts, Almonds, Walnuts, Cashews, Pecans, Pistachios are a great and healthy source of protein. They are packed with powerful nutrients. They will also provide you healthy unsaturated fats. Protein in mixed nuts add more advantages to your diet.

11. Pumpkin Seeds

Pumpkin seeds are a great choice of snack for your diet. They are packed full of valuable nutrients like protein, fiber, vitamins, minerals, and health-promoting antioxidants.

12. Flax Seeds

Flax seeds are an excellent source of plant-based protein. They have a decent amount of protein. They are loaded with a good source of fiber, omega-3 fatty acids, vitamins, and minerals.


13. Chick Peas

Chickpeas are rich in protein. They also contain vitamins, minerals, and fiber. They have a variety of health benefits, such as weight management and bone health.

14. Green Peas

Green peas are high in protein and vitamin K with fewer calories. They are an excellent source of Vitamin A, Vitamin C, dietary fiber, iron, folate, thiamine, and manganese.

15. Lentils

Lentils are high in protein and fiber. They are a great source of plant-based protein, which makes them excellent meat alternatives. They packed with vitamins, magnesium, zinc, and potassium. Adding lentils to your diet improves overall gut function. A combination of lentils and whole wheat flour can make a nutrient-dense protein-rich meal. 


16. Quinoa

Grains like Quinoa is one of a great source of plant-based protein loaded with all nine essential amino acids. Quinoa is high in protein and gluten-free. It is also high in fiber, magnesium, iron, potassium, calcium, B vitamins, vitamin E, and antioxidants.

17. Oats

Oats contain more protein and fat compared to other grains. They are very high in soluble fiber, carbs, vitamins, minerals, and antioxidants that make them the most nutrient-dense foods you can have for your breakfast every day.

18. Brown Rice

Brown rice is a nutritious whole-grain. It is a good source of protein, rich in vitamins, minerals, and antioxidants. A combination of brown rice with others like soybeans, tofu, or lentils can make a make complete protein-rich meal.


19. Avocado

Avocados are rich in protein and fats (loaded with healthy monounsaturated fats and zero trans fat). They are also loaded with fibers and rich in vitamins and minerals, like vitamin C, vitamin D, iron, and potassium. One avocado may contain 4 grams of protein.

20. Guava

Guava is one of the high protein fruits for muscle building. It is an excellent source of protein and low in calories. It is high in fiber and potassium. Guava fruit is also a prime source of vitamin C that boosts immunity. One guava may contain 2 grams of protein.

21. Apricots

Apricots are high in protein and fiber with low calories. They are also a rich source of vitamins A and C. One fresh apricot contains 0.5 grams of protein.


22. Whey Protein

Supplements are an alternative source for protein-rich foods for muscle gain to meet your daily protein requirement.

Whey protein has high-quality protein, containing all the essential amino acids. Whey protein helps in promoting muscle growth and muscle recovery. One serving of whey protein (30-50 grams per scoop) may contain 25-30 grams of protein. The addition of Whey protein to your diet is a convenient way to meet your DV% (daily value) Protein intake.

Consuming these protein-rich foods is a great way to increase the protein and nutrient content in your diet for muscle gaining and reach your health goals.