Top 10 High-Protein Non-Vegetarian Foods to Boost Your Diet

When it comes to building muscle, losing weight, or staying full longer, non-vegetarian protein sources are among the most efficient and complete options. These foods not only pack in high-quality protein but also essential amino acids, iron, B12, and healthy fats—making them a powerhouse addition to any balanced diet. Check your daily protein requirements to stay on track.

1. Chicken Breast
   A staple in almost every high-protein diet, chicken breast is lean, versatile, and packed with high-quality protein. Whether grilled, baked, or stir-fried, it’s low in fat and works well in salads, sandwiches, or main dishes.

• Protein Content: ~31g per 100g (cooked)

• Where to Buy: Fresh from local butchers, online meat delivery platforms like Licious, FreshToHome, Meatigo

2. Eggs
   Eggs are a nutritional powerhouse, rich in protein, healthy fats, and essential nutrients like vitamin D and choline. The egg white contains almost pure protein, while the yolk adds good fats and micronutrients.

• Protein Content: ~6g per egg (large), ~11g per 100g

• Where to Buy: Widely available at local markets, supermarkets, and online stores like BigBasket, Zepto

3. Fish (Salmon)
   Salmon is not only rich in protein but also loaded with omega-3 fatty acids, which are great for heart and brain health. It’s ideal for grilled dishes, sushi, or baked entrees and has a delicious buttery texture.

• Protein Content: ~20–22g per 100g

• Where to Buy: Online seafood retailers like Licious, FreshToHome, Meatigo, premium supermarkets

4. Mutton (Goat Meat)
   Mutton is higher in fat than chicken but extremely rich in iron, B12, and protein. It’s a flavorful option for stews, curries, and kebabs and works well in Indian-style slow-cooked recipes.

• Protein Content: ~25–27g per 100g (cooked)

• Where to Buy: Local butchers, Licious, TenderCuts, FreshToHome

5. Prawns (Shrimp)
   Low in calories but high in protein and nutrients like selenium and iodine, prawns are an excellent choice for weight watchers and seafood lovers alike. They cook quickly and are great for stir-fries, curries, and grilled skewers.

• Protein Content: ~20g per 100g (cooked)

• Where to Buy: Online seafood platforms like Licious, FishVish, FreshToHome

6. Tuna (Canned or Fresh)
   Tuna is a protein-rich fish that’s low in fat and extremely convenient to use in salads, sandwiches, or wraps. Canned tuna is a pantry essential for anyone on a high-protein diet.

• Protein Content: ~23–25g per 100g (canned in water)

• Where to Buy: Canned tuna available at Amazon, BigBasket, Nature’s Basket; fresh tuna at fish markets, FreshToHome

7. Turkey
   Though less common in India, turkey is gaining popularity due to its lean profile and high protein content. Turkey breast or mince is ideal for grilled dishes, curries, or low-fat burgers.

• Protein Content: ~29g per 100g (cooked breast)

• Where to Buy: Available in select supermarkets and specialty meat stores, online at Licious, Meatigo

8. Egg Whites (Liquid or Powdered)
   Egg whites offer pure protein without any fat or cholesterol. Liquid egg whites or powdered egg protein are great for smoothies, baking, and quick breakfasts.

• Protein Content: ~10g per 100g (liquid egg whites)

• Where to Buy: Liquid egg whites available at BigBasket, Zepto, Amazon; powdered options from supplement stores like HealthKart

9. Liver (Chicken or Mutton)
   Organ meats like liver are extremely rich in protein, iron, and B vitamins, particularly B12. Chicken liver is soft and easy to cook, making it ideal for liver masala, pâté, or dry fry dishes.

• Protein Content: ~25–27g per 100g (cooked)

• Where to Buy: Butchers, online meat stores like Licious, FreshToHome

10. Duck Meat
    Duck meat is darker, richer, and fattier than chicken, but equally high in protein and full of flavor. It’s a great option for gourmet meals or special occasions and pairs well with Indian spices or Asian marinades.

• Protein Content: ~27g per 100g

• Where to Buy: Select gourmet meat stores, online at Meatigo, Licious, FreshToHome