All You need to know about Protein – Sources of Protein

Before actually knowing the sources of protein, we should know what protein is, how it helps our body and what makes a source of protein a good one?

Firstly, protein is one of the main macronutrients which our body needs because it not only repairs the cells after a good workout but also helps in maintaining and building the muscles. Protein also helps in skin and hair health.

The amount of protein your body needs depends upon the level of physical activity you are engaged in, your goal, age, etc.

Generally, the rule which is followed is that a person who doesn’t exercise at all but wants to maintain muscles need 1 gram of protein per kilogram of the bodyweight i.e., 1g/kg of the body weight, or to say .5g per pound i.e., .5g/lbs,

BUT those who are into some physical activity, not specifically the only gymming, but also cycling, boxing or any other sportsperson needs more protein and their requirements ranges from 1.5-2g/kg of the body weight, or to say .8-1g/lbs.

If you won’t take enough protein from your diet and from the supplements, your health and body composition suffer.



Protein is made up of 20 amino acids, out of which 9 are essentials and are not made by the body itself, so we have to make sure that we are taking it from our diet and the others are non-essential amino acids which are produced by the body.

We should make sure that we are taking the complete source of protein in our diet to have a healthy lifestyle because incomplete source won’t help much to our body as compared to complete source, and as we have to take protein, then why not the complete source?


One of the reasons that we lack in a healthy lifestyle is that we don’t know much about the nutrition, so here something which can add to your knowledge and will help you know nutrition a little. So, let’s start.

Now let’s discuss, what is complete and incomplete sources of protein.

Complete source of protein is the one in which all the 9 essentials amino acids are present and Incomplete source is the one in which all the essentials amino acids are not present.

Generally, the vegetarian sources of protein food don’t have all the essentials amino acids in it and therefore it is recommended to have a variety of sources of protein food included in your diet to complete their amino acid profile and the non-vegetarian foods are generally the complete sources of protein, which gives the non-vegetarians an edge to have all the essentials amino acids from one food.

Rather than focusing on a single sources of protein, it may be better to focus on eating a wide variety of foods. This can help ensure that a person gets a healthful balance of amino acids and other vital nutrients.


Here’s the list of complete sources of protein which you include in your daily life:

  • Eggs
  • Chicken
  • Fish
  • Greek Yogurt
  • Quinoa
  • Dairy products
  • Sprouted beans
  • Rice and Beans together
  • Peanut Butter Sandwich



Along with these, WHEY PROTEIN is also a complete source of protein, but since it’s not affordable for many of us, so we should try to have as much protein as we can from our diet only.


As non-vegetarians have a large variety of foods form which they can get protein, the vegetarians also don’t have fewer sources of protein food if they make good and smart choices.

As the protein will be complete, its biological value would be more and hence it will be absorbed fast in the body.

BIOLOGICAL VALUE of protein means how fast the protein is digested. In simple terms, we can say it’s the absorption rate of the protein. The higher the biological value, the better is the protein.

Biological value is generally scaled from 1-100, 100 being the best, which means the source of protein which has 100 or around 100 biological value are fast digesting protein.

Here is the list of some protein sources with their biological value:

  • WHEY PROTEIN- 101-150 (depends upon whether it is a concentrate or hydrolysed)
  • EGGS-100
  • MILK-90
  • PANEER-84
  • FISH-80
  • MEAT-78




The lower the biological value would be of protein; the lesser essentials amino acids would be present in it.


As the BV of the rice and all the dal are low, one can have it together and can make it a complete source of protein, making its BV higher.


Make smart choices and you can get all the essential nutrients from the food whether you are a vegetarian or non-vegetarian.


Also, do check out the video on No. 1 vegetarian source of protein.

Please do subscribe to our channel –