Today I am going to share with you 10 of my favourite and most valuable cheapest protein sources in India. The list includes 3 non-vegetarian and 7 vegetarian sources
Protein is an important part of our diet. It is essential for the daily repair of the body, skin and hair health. An average person who has a sedentary lifestyle, even his/her body requires 1 gram of protein per kg bodyweight. For example, if your weight is 60 kg and you do not workout, even then your body requires about 60gm of protein. So, I have identified 10 best cheap sources of protein in India and ranked them solely on the basis of the cost of effectiveness.
Top 10 Cheap Sources of Protein in India
Tofu which is also known as soya paneer is obviously made from soya beans. Tofu is a vegan source of protein that means it is not made from any kind of animal product. Now, 200gm of tofu packets are very easily available in the Indian market which cost about 70 rupees. One serving of tofu is 100 grams. That means 100 grams of tofu is 35 rupees.
100gms of tofu contain, carbohydrates=15 gm, protein=15 gm, & fat=8gm.
It is not a lean source of protein because it has fats and carbohydrates. Now you are getting 15 grams of protein in 35 rupees. If you are concerned that tofu may cause man boobs or decrease the testosterone levels, I would say moderation is the key. You can easily have 100 grams of tofu daily without any kind of health problems.
There are the variety of fishes are available in the Indian market. Now, when it comes to protein, the whiter the fish the better it is. This is because white fish is a lean source of protein. It doesn’t have any carbohydrates and fats. Tilapia is one such fish. There are other fishes like Indian Salmon and Pomfret.
Even though they are not a lean source of protein but they are great because they have essential fatty acids. On an average, 1kg of fish costs about 500 rupees. 1 serving of fish is 100 grams. That is 100 grams of fish you are getting for 50 rupees. In 100 grams of fish, 20 gram of protein. fish is a great source of protein and should be included in your diet at least once a week.
Paneer is also known as cottage cheese. We can buy 200gms of paneer packets at about 70 rupees. one serving of paneer is 100 grams which will cost you 35 rupees and it will give you 18 grams of protein but about 20 grams of fat. Because it has a lot of fat, you have to keep its consumption in moderation. However, this problem gets solved if you make paneer at home. Yes, you can buy low-fat milk and make paneer at home. Each milk packet has about 1.5 percent of fat which costs about 18 rupees will yield about 100 grams of paneer. That means you are taking 18 grams of protein from 18 rupees and a negligible amount of fat.
Now, making of paneer is a very common practice in Indian homes. All you need to do is boil the milk. Once the milk gets boiled, you need to sprinkle lemon juice or vinegar into it and stir it well. The paneer will automatically get separated. But anyway, if you are getting it from outside, even then you can have 100-200 grams of paneer on a daily basis.
7. Chicken breast
The price of the chicken is 230 rupees per kg. And 100 grams of the boneless chicken breast will cost you around 35 rupees. 100 grams of chicken breast will give you about 25 grams of protein. Now, what’s great about chicken breast is that it is a lean source of protein. It does do not have any carbohydrates or fats. So, if you are a non-vegetarian you should definitely include the breast part of the chicken in your diet.
When I say legumes I mean black kidney beans, chickpeas and black chana. All three have almost similar nutritional information. On an average, 1 kg of any of these will cost you about 150 rupees. Now, one serving is 100 grams so that means 100 grams of legumes cost you 15 rupees. When you cook 100 grams of kidney beans, they will expand and their weight will get almost doubled. 100 grams of kidney beans that you got for 15 rupees will give you about 15 grams of protein.
But the problem with legumes is that along with that 15 grams of protein, you will also get about 40 grams of carbohydrates. So you should always take into consideration that legumes are already very high in carbohydrates.
When I say mil, I mean low-fat milk. This is because full cream milk is loaded with saturated fat which you should avoid. 500 ml of milk packet will cost you about 18 to 20 rupees depending upon its fat percentage which will give you about 18 grams of protein and 24 grams of carbohydrates. Irrespective of the fact that your goal is the muscle building or fat loss, you can still have 500 ml of milk on a daily basis.
4. Egg whites
You can get a tray of 30 eggs for 105 rupees. Now, let’s assume that you do not buy it from a whole seller. So, in that case, you will get 1 egg for about 5-6 rupees. One egg white has about 4 grams of protein. What’s great about egg whites is that they are a lean source of protein. Also, they get very easily digested in the body. So you can easily eat 5-6 egg whites in 1 serving. Now, it is your choice if you want to have them as an omelette, boiled or bhurji.
You can easily get 1 kg of peanuts at about 120 rupees. One serving of peanuts is about 30 grams which will cost you about 3.5 rupees. And 30 grams of peanuts will give you about 7 grams of protein. Along with 7 grams of protein you are also getting 14 grams of fat. That fat is healthy fat and it is very important for the body. So, you can have 2 servings of peanuts on a daily basis. Now, it is your choice if you want to roast them or make peanut butter out of them. When I say roasting, I mean dry roasting without the use of salt.
Lentils that are dals are a very important part of Indian diet. So, there are different types of lentils. some you will get for 60 rupees per kg and others will get for 100 rupees per kg. Now, let’s take an average value that you will get 1 Kg of lentils at about 80 rupees. One serving is 100 grams, which will cost you about 8 rupees. Again, if you cook lentils they will again expand and their quantity will increase. From 100 grams of lentils, you will get 18 grams of protein and about 40 grams of carbohydrates. Again, the problem is with the carbohydrates. So, all the things that had applied for legumes, apply here as well.
Moreover, lentils are not a complete source of protein.Incomplete as in they do not have the 9 essential amino acids. However, when you mix different lentils like green, yellow, red and black together, they become a complete source of protein.
1. Soy Chunk
In 40 Rupees you can get 200 grams of soya chunk. And one serving of soy chunks is 50 grams, which come out to be 10 rupees. In these 10 rupees, you are getting 25 grams of protein which is very very high. Along with 25 grams of protein, you are also getting 18 grams of carbohydrates which is fine. The only thing that you should take into consideration while consuming soy chunks is moderation. so, getting 50 grams of soy chunks on a daily basis that is 25 grams of protein from them is perfectly fine. It will not cause any kind of hormonal issues.
Last update on 2018-02-10 / Affiliate links / Images from Amazon Product Advertising API