Non- Vegetarian Source
1. Chicken breast
100g of chicken breast will give you: Protein- 30 g ,carbohydrates- 0 g, fats-4 g and calories- 165 .
Rich is vitamin B6.
2. Fish
100g of fish will give you: protein-22g , carbohydrates-0g, fat-12g and calories-206.
Rich in Vitamin B6 and vitamin B12. Fish digest easily
3. Egg white
100 g of egg white will give you: Protein-11g, carbohydrates-0.7g, fat-0.2g and calories-52.
4.Mutton (lamb)
100g of mutton will give you: protein-25g, carbohydrates-0g, fat-21g and calories-294.
Rich vitamin B12, vitamin B6, magnesium and iron.
Vegetarian Source
1. Cottage cheese (paneer)
100 g of cottage cheese will give you: Protein- 11g, carbohydrates-3.4g, fat-4.3g and calories-98.
Rich is calcium.
2. Curd (yogurt or dahi)
100g of curd will give you: Protein-11g,carbohydrates-4g,fats-4.3g and calories-98.
It good for digestion and guts health. Don’t consume at night .
3. Milk
250 ml of milk will give you: Protein-9g,carbohydrates-13g,fat-2g and calories-109. Rich in calcium, vitamin A(D,B6,B12) , phosphorus and magnesium .
Milk is a complete meal in itself so don’t combined with food especially citric fruit and fish.
4. Butter milk
250ml of butter milk will give you: Protein-8.5g, carbohydrates-12.7g, fats-2.5g and calories-101.
Rich is calcium, vitamin A, vitamin C, vitamin B12 and magnesium.
Vegan source
1. Soya chunks
100 g of Soya chunks will give you: protein-52g, carbohydrates-33g, fat-0.5g and calories-345. Rich in calcium and iron .
It increase the estrogen levels ,so if you’re a man eat in moderation between 25-30g.
2. Kidney bean
100g of kidney bean will give you: protein-24g,carbohydrates-60g, fat-0.8g and calories-333.
Rich in calcium,iron, magnesium, vitamin C and vitamin B6.
3. Oat milk
240ml of oat milk will give you: protein-3g,carbohydrates-16g, fat-5g and calories-120.
Rich in calcium, vitamin A,D,B12,B2, potassium,iron, phosphorus.
4. Black chana sprout
100g Black chana will give you: protein-10g, carbohydrates-24g,fat-4g fibre-8g and calories-165.
Rich in potassium and sodium.
How much Protein I should consume?
If you weight 80kg consume 80g of Protein and 1g of Protein per kilograms of weight if don’t exercise. But, if you exercise then consume 1.5g-2gm per kilogram of your weight. Protein absorption is also important include vitamin B6 (peanut, banana,white gram and some are metion above) and comlex carbohydrates such as brown rice,whole gram,corn etc.
Fitness and You. 