Introduction
Protein is an essential part of our diet and is important for the daily repair of the body, skin, and hair health. In this blog, we will discuss 10 of the cheapest protein sources available in the Indian market. These sources include both non-vegetarian and vegetarian options. Let's dive into the list!
10. Tofu
Tofu, also known as soya paneer, is a vegan source of protein made from soya beans. You can easily find 200-gram packets of tofu in the Indian market for around 70 rupees. One serving of tofu is 100 grams, which costs about 35 rupees. In that 100 grams of tofu, you get approximately 15 grams of protein. So, the cost of 1 gram of protein in tofu is about 2.3 rupees. Don't worry about concerns regarding man boobs or decreased testosterone levels, as moderation is the key when consuming tofu.
9. Fish
When it comes to protein, the whiter the fish, the better. White fish, such as Tilapia, Indian Salmon, and Pomfret, is a lean source of protein without any carbohydrates or fats. On average, 1 kg of fish costs about 500 rupees. One serving of fish is 100 grams, which amounts to 50 rupees. In that 100 grams of fish, you get 25 grams of protein, making it 2 rupees per gram of protein. Fish should be included in your diet at least once a week for its protein content and essential fatty acids.
8. Paneer (Cottage Cheese)
Paneer, or cottage cheese, is a popular protein source in India. You can find 200-gram packets of paneer for about 70 rupees. One serving of paneer is 100 grams, which costs 35 rupees and provides 18 grams of protein. However, it also contains about 20 grams of fat. If you make paneer at home using low-fat milk, you can get 18 grams of protein from 18 rupees with negligible fat content. Boiling milk and adding lemon juice or vinegar can help separate the paneer. Paneer is a versatile ingredient that can be enjoyed in various dishes.
7. Chicken Breast
Chicken breast is a lean source of protein that does not contain any carbohydrates or fats. The price of chicken breast can vary, but on average, it costs around 230 rupees per kg. One serving of boneless chicken breast (100 grams) will cost you approximately 35 rupees and provide 25 grams of protein. That means 1 gram of protein in chicken breast costs 1.4 rupees. Including chicken breast in your diet is highly recommended if you are a non-vegetarian.
6. Legumes
Legumes, such as black kidney beans, chickpeas, and black chana, are protein-rich options. On average, 1 kg of legumes costs about 150 rupees. One serving (100 grams) of legumes will cost you 15 rupees and provide 15 grams of protein. While legumes are a cheap source of protein, they also contain a significant amount of carbohydrates. It's important to consider the high carbohydrate content when incorporating legumes into your meals.
5. Milk
Low-fat milk is a cost-effective protein source. A 500 ml packet of milk costs around 18 to 20 rupees, depending on its fat percentage. This amount of milk provides approximately 18 grams of protein and 24 grams of carbohydrates. Therefore, you're getting 1 gram of protein for 1 rupee. Whether your goal is muscle building or fat loss, you can safely consume 500 ml of milk daily.
4. Egg Whites
Egg whites are a lean source of protein that are easily digested by the body. You can find a tray of 30 eggs for around 105 rupees, which comes out to be approximately 3.5 rupees per egg. One egg white contains about 4 grams of protein, so you're getting 1 gram of protein for 1 rupee. Whether you prefer omelettes, bhurji, or boiled eggs, including egg whites in your diet is a great way to boost your protein intake.
3. Peanuts
Peanuts are a cost-effective protein source that also provide healthy fats. You can easily get 1 kg of peanuts for around 120 rupees. One serving of peanuts is about 30 grams, which costs approximately 3.5 rupees and offers 7 grams of protein. Along with the protein, you also get 14 grams of healthy fats. You can enjoy 2 servings of peanuts daily, whether you prefer them roasted or as peanut butter.
2. Lentils
Lentils, or dals, are an integral part of the Indian diet. They are available at different price points, with the average cost being around 80 rupees per kg. One serving (100 grams) of lentils costs about 8 rupees and provides 18 grams of protein. However, lentils are high in carbohydrates and not a complete source of protein. Mixing different lentils together, such as green, yellow, red, and black, can make them a complete source of protein. While lentils are a cheap protein source, be mindful of their carbohydrate content.
Honorable Mentions
There are a few other protein sources worth mentioning. Whey protein, although relatively expensive, offers a high protein content and is suitable for vegetarians as well. Nuts like almonds, cashews, and walnuts provide protein along with healthy fats, but they can be quite costly. However, including 1-2 servings of nuts in your diet is recommended.
1. Soy Chunks
Soy chunks are the most cost-effective protein source on our list. A 200-gram box of soy chunks costs about 40 rupees, making 1 serving (50 grams) worth 10 rupees. In that 10 rupees, you get a whopping 25 grams of protein. Along with the protein, soy chunks also contain 18 grams of carbohydrates. Consuming 50 grams of soy chunks daily is perfectly fine and will not cause any hormonal issues. Soy chunks are a great addition to your diet, considering their high protein content.
Conclusion
Protein is an essential nutrient for our bodies, and incorporating cost-effective protein sources into our diets is important. The 10 protein sources mentioned in this blog, including tofu, fish, paneer, chicken breast, legumes, milk, egg whites, peanuts, lentils, and soy chunks, offer a range of options for both vegetarians and non-vegetarians. Remember to consume these protein sources in moderation and consult a nutritionist for personalized dietary advice.
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