Pakistan is a country blessed with a range of food options because of its fertile land, organic farming, healthy livestock, etc. If you are in Pakistan, then you are in Luck! Because Pakistan has a range of protein rich foods to offer and tantalize your taste buds.
From delicious meats to top-quality pulses and lentils, Pakistan has a wide range of protein options to meet the daily protein requirements of every person.
On the other hand, just like water is important to stay hydrated, similarly, daily protein intake is necessary for the normal functioning of the body.
As per a recent (2024) study conducted in Pakistan:
Only 13% (10.7% rural and 17.1% urban) households have protein deficiency in Pakistan.
Consuming adequate amounts of proteins every day is important for the normal functioning of the immune system, muscle regeneration, and hormone synthesis. Moreover, protein is also essential for the growth, development, and repair of the body throughout the day.
However, too much protein intake can also have cons, including uncomfortable digestion, strain on kidneys, etc. To have good muscle mass and promote good absorption and digestion, it is important to intake protein within the recommended dietary requirements by the best nutritionist in Pakistan.
In this blog, we will look into the best protein rich foods in Pakistan to cater to your daily protein requirements.
13 Best Protein Rich Foods in Pakistan
Proteins are made up of small building blocks known as amino acids. There are some essential and non-essential amino acids. Essential amino acids can only be taken via food or supplements and are important in the functioning of various processes in the body.
Whether you want to build muscles or are looking for nutritious protein options, these protein rich foods in Pakistan promise both nourishment and flavor.
1. Boneless Chicken
One of the richest and most popular sources of protein in Pakistan is boneless chicken or chicken breast. It has high-quality protein content and a low amount of fats, making it suitable for people who want to limit their calorie consumption.
Did You Know? A half chicken breast has 26.7 grams of protein.
Breast chicken has lean protein which provides amino acids to build muscle mass which is important for aged people. Moreover, it can also maintain bone density.
2. Eggs
Eggs are a complete protein source, having all of the necessary amino acids. Eggs are a cheap and easy way to increase the protein amount in the diet.
This nutritional powerhouse is full of healthy fats, proteins, minerals, and vitamins. Egg whites are approx. a pure protein but taking it along with yolk can provide other nutrients as well.
Read More: 5 Protein Rich Foods other than Meat
One of the main advantages of eggs is that it has a nutrient called Choline. It is extremely important for health and during pregnancy.
Did You Know? An egg has more than 100 mg of Choline.
3. Almonds
You might be unaware of the fact that almonds are high in protein and have a lot of benefits. These tiny nuts are rich in healthy fats and other nutrients like fiber, Vitamin E, manganese, and magnesium.
Moreover, they are a rich source of antioxidants which allows them to protect the body against various chronic conditions.
A handful of almonds is the best snack and also gives a quick energy boost to the body.
Did You Know? One ounce of almonds have 6 grams of protein.
4. Fish (Tuna)
If you want something rich in protein and low in calories, then Tuna fish is for you! Tuna is a lean fish with minimal fat. Therefore, people who want to lose weight can go for it.
Fish is high in protein along with many other essential nutrients. Apart from protein, fish also have Omega-3 fatty acids that are essential for brain and heart function.
Read More: How To Have A High Protein Breakfast in Pakistan?
You can also go for other fish options, including Salmon, Mackerel, etc to increase the protein and have the health benefits of good fats.
Pro Tip: You can add tuna to sandwiches, salads, etc.
5. Lentils
If you are a vegetarian looking for a vegan protein option, then lentils are for you!
They are a plant-based protein that is inexpensive and can be found anywhere in the world.
Lentils are low in fat and nutrient-dense, making them good for bones. You can add lentils to stews, salads, soups, pasta, etc for a full-filling protein meal.
Did You Know? Lentils are found in various varieties such as puy, red, yellow, brown, green, and beluga.
6. Cottage Cheese
Cheese, especially Cottage cheese, is high in protein and low in fats. It is fresh curd cheese which has mild flavor and gives creamy flavor to the meals.
Cottage cheese is made from cow’s milk which is a rich source of protein. Moreover, this type of cheese can be consumed directly and doesn’t need any cooking.
Read More: Top 9 Effective and Healthy Food for Weight Loss
It is best for people who want to lose weight while taking sufficient amounts of protein. Moreover, it is also packed with magnesium, selenium, riboflavin (Vitamin B12), calcium, phosphorus, etc.
7. Black Beans
Black beans (legumes) are one of the protein rich foods in Pakistan. Whether they are kidney beans, black beans, pinto beans, or chickpeas, they all have proteins, a lot of fiber, and complex carbohydrates.
They help in digestion, build muscle mass, and also provide long-lasting energy.
Did You Know? One serving of cooked black beans have 114 calories and 8 grams of proteins.
8. Milk
Milk is one of the high-protein liquids and is readily available in every house. Apart from protein, milk is an excellent source of vitamins and minerals. One cup of dairy milk has 8.32 grams of protein.
Read More: 5 Must Have High Protein Breakfast Staples
According to the National Dairy Council, milk is composed of some other essential nutrients that provide health benefits, including:
- Protein
- Calcium
- Phosphorus
- Potassium
- Vitamin D
- Vitamin B12
- Niacin
- Riboflavin
9. Quinoa
Quinoa is one of the most healthiest and complete protein foods in the world. It has all nine necessary amino acids which makes it an excellent grain for everyone. You can also use quinoa as a healthy alternative to pasta or rice.
Apart from protein, it is rich in B vitamins, magnesium, iron, calcium, potassium, Vitamin C, phosphorus, and many other antioxidants.
Did You Know: Quinoa is a regarded as “Superfood” as it is rich in nutrients.
It is a gluten-free option which is also a healthy option for people who are allergic to gluten. Moreover, it has a low glycemic index (GI) which makes it good for blood glucose control.
10. Greek Yogurt
Greek yogurt is creamy and full of probiotics, proteins, and calcium. If you want to avoid extra sugar, then you can go for basic and unsweetened types of Greek yogurt.
Did You Know? A single serving of Greek yogurt has 12-17.3 grams of protein.
11. Beef
After chicken, beef has the highest protein which is not only consumed in Pakistan but all over the world. It has exceptional flavor and taste and has a lot of health benefits. It has essential amino acids that are required for building muscle and tissue repair.
Moreover, it is rich in iron and has iron which is readily absorbed in the body. Moreover, it also has a healthy dosage of zinc which is an essential mineral that is required for various body functions.
Did You Know? One 3 oz cooked serving of beef has 50% of the Daily Value (25 grams) of protein!
12. Artichokes
Artichokes are rich in protein and high in fiber. Being rich in fiber, they can help in digestion by reducing bloating. Moreover, they possess anti-inflammatory properties which help to prevent chronic diseases and aging.
13. Soy Beans
Soybeans have high-quality proteins and are one of the known plant foods to have all the essential amino acids. Moreover, they are also rich in fiber content.
Did You Know? 100 grams of raw soybeans have 36 grams of proteins.
They are a complete protein that also lowers the cholesterol levels in the body and reduces the risk of heart disease.
کھجور مردوں اور عورتوں کے لیے بھرپور فوائد والا حیرت انگیز پھل
According to Dr Shailesh Gondane, a nephrologist and renal specialist at Ruby Hall Clinic in Hinjewadi, Pune:
“In today’s sedentary lifestyle, maintaining a balanced diet is crucial for overall health and well-being. While physical activity plays a significant role in determining nutritional requirements, ensuring an adequate intake of protein remains essential for everyone, including those with limited activity levels,“
He added:
“Incorporating a variety of these protein-rich foods into meals and snacks can help individuals with sedentary lifestyles meet their nutritional needs while supporting muscle health and overall well-being. Remember to balance protein intake with other essential nutrients and maintain a healthy, well-rounded diet to optimize health outcomes.“
The Bottom Line
Protein is an essential component that makes up all the muscular mass of the body. It is not only involved in muscle regeneration, but also hormone synthesis, normal functioning of the immune system, and other bodily functions.
If you are in search of protein rich foods in Pakistan, then this guide might have helped you to shortlist protein sources for yourself.
If you want to gain muscle mass through protein usage or want to incorporate protein into your diet to lose weight, then consult the best nutritionist in Pakistan via Marham.pk.
Download Marham’s Application
You can also download the Marham application to book your in-clinic and video consultation. Apart from that, you can also avail special discounts on medicines and lab tests.
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Frequently Asked Questions (FAQs)
1. Which food is 100% protein?
There isn’t any food that is 100% protein. However, some food options like chicken, tofu, egg whites, etc are predominantly proteins. They have a small amount of carbohydrates and fats in them.