Seven Foods Deliver Up to 31 Grams of Protein for Daily Health Support

4 articles · Updated · The Times of India · May 13

Healthy adults generally need about 0.8 grams of protein per kilogram of body weight daily, with needs rising for older people, exercisers and those recovering from illness.
31 grams per 100 grams makes chicken breast the strongest source on the list, while Greek yogurt provides 15 to 20 grams per 170-gram serving and adds calcium and probiotics.
18 grams per cooked cup puts Lentils among the top plant-based options, pairing protein with fiber that can support digestion, fullness and steadier blood sugar.
18 to 20 grams per 100 grams from Paneer and 12 to 14 grams per half cup from cottage cheese give vegetarians and snackers more flexible everyday choices.
6 grams per 28-gram handful leaves almonds lower in protein, but their healthy fats, vitamin E and portability make them a practical bridge between meals.

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