Today I am going to share with you the top 10 cheapest high protein foods which are also very easily available in the Indian market.
The list includes 3 non-vegetarian and 7 vegetarians. Protein is an essential part of our diet.
It is very important for daily repair for the health of the body, skin, and hair.
An average person who has a sedentary lifestyle, even his body needs 1 gram of protein per kilogram.
For example – if your weight is 60 kg and you do not work out, your body still needs about 60 grams of protein.
So I have identified the 10 best Cheapest high protein foods in India and ranked them purely based on cost-effectiveness. So let’s start now.
Top 10 Cheapest High Protein Foods List:-
10.Tofu (Soya Cheese)
Tofu, also known as soy cheese, is made from soybeans. Tofu is a vegetarian source of protein that is not made from any animal product. Now 200 grams of tofu packets are very easily available in the Indian market which costs around 70 rupees.
Now, a serving of tofu is 100 grams. Means 100 grams of tofu is 35 rupees. So, in that 100 grams of tofu, you are getting 15 grams of protein, 15 grams of carbohydrates, and about 8 grams of fat. Now, because it contains carbohydrates and fat, it is not a lean source of protein. Now you are getting 15 grams of protein in35 rupees. This means that the price of 1 gram of protein is about 35/15 i.e. about Rs 2.3 rupees. If you are concerned that tofu may contain manboobs or decrease testosterone levels, I would say that moderation is predominant. You can easily consume 100 grams of tofu daily from any kind of health problem.
Now, different types of fish are available in the Indian market. Now, when it comes to protein, whitefish are better. Because white fish is a high source of lean protein. It does not contain any carbohydrates and fats. One such fish is Tilapia. Then there are other fish like the Indian Salmond Pomfret. Even though they are not a lean source of protein, they are great because they contain essential fatty acids.
Now, on an average 1 kg of fish costs around 500 rupees. 1 fish serving is 100 grams. That is, you are getting 100 grams of fish for 50 rupees. Now, you are getting 25 grams of protein in that 100 grams of fish. So this means that you are getting 25 grams of proprotein for 50 rupees. That means 1 gram of protein for 2 rupees. Fish is a high source of protein and should be included in your diet at least once a week.
Now we get 200 grams of cheese packet for Rs 70. A serving of cheese is 100 grams which will give you 35 rupees and it will give you 18 grams of protein but about 20 grams of fat. So you are getting 18 grams of protein for Rs35. That is 1 gram of protein for 2 rupees. Now, because it has too much fat, you consume it in moderation. However, if you apply makeup at home, this problem is solved.
Yes, you can buy low-fat milk and make cheese at home. Each packet of milk contains about 1.5 percent fat, which costs about 18 rupees, about 100 grams of cottage cheese. This means that you are getting 18 grams of protein and a negligible amount of fat for 18 rupees. This means that you are getting one gram of protein for 1 rupee from a lean vegetarian source which is very good. Now, making paneer is a very common practice in Indian homes. Just you need to boil milk. Once the milk boils, you need to sprinkle lemon juice or vinegar in it and shake it well. The cheese will separate on its own. But anyway, if you are getting it from outside, you can still have 100 to 200 grams of cheese on a daily basis.
what is fantastic about chicken breast is its lean source of protein. It does not contain any carbohydrates or fats. Therefore, if you are a non-vegetarian then you should include the breast portion of the chicken in your diet.
The price of chicken was Rs 230 per kg. I asked him to give the boneless part of the token breast. And 100 grams of that boneless chicken breastfeed me for 35 rupees. And that 100 grams of chicken breast cost me 35 rupees, which will give me about 25 grams of protein. That means I am getting Rs 1.4 for 1 gram of protein.
6.Legumes (Black Kidneys, Chickpeas, and Black Grams):-
Now, when I say there are legumes, I mean black kidneys, chickpeas, and black grams. All three have almost identical nutrient forms. On an average, 1 kg of any of these would cost around 150 rupees.
Now, a serving is 100 grams, so it means that 100 grams of legumes cost you 15 rupees. Now, when you cook 100 grams of kidney beans, they will expand and almost double their weight. So that 100 grams of kidney beans which you have forgotten for 15 rupees will give you about 15 grams of protein. So this means that you are getting 1 gram of protein. But the problem with legumes is that with 15 grams of protein, you will also get about 40 grams of carbohydrate. Now, if you are eating 3 loaves(Roti) with chickpeas, you are eating a lot of carbohydrates in one meal. So you should always keep in mind that legumes are already very high in carbohydrates.
When I say milk, that means low-fat milk. This is because full cream milk contains saturated fat, which you should avoid.
Now, on a packet of 500 ml milk, you will have to spend around 18 to 20 rupees, which will give you 18 grams of protein and 24 grams of carbohydrates depending on the fat percentage. So this means that you are getting 1 gram of protein for 1 rupee. Now, despite the fact that your pills build muscle or loss of fat, you can still take 500ml of milk on a daily basis.
one egg white contains about 4 grams of protein. This means that you are getting 1 gram of protein for 1 rupee. Now, what’s great about egg whiteness is a lean source of protein. Furthermore, they are very easily digested in all. So you can easily eat 5-6 egg white in 1serves.
Now, this is your choice if you want to have in the form of an omelette, bhauji or boiled.
you can easily get 1 kg of peanuts for 120 rupees. A serving of peanuts is about 30 grams, which costs you about Rs 3.5. In 30 grams of peanuts, you will get 7 grams of protein. This means that you are getting one gram of groundnut for 0.5 rupees. Now, with 7 grams of protein, you are getting 14 grams of fat.
This fat is a 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 roast, I mean dry roast without the use of salt.
lentils which are a very important part of the Indian diet. So, there are different types of lentils. Some you will get Rs 60 per kg and some you will get Rs 100 per kg.
suppose on average that you will get 1 kg of lentils for around Rs 80. So now, one serving is 100 grams. So take 100 grams of lentils, which will give you approx. 40 grams of carbohydrates. This means that you are getting 0.4 rupees a gram of protein which is very cheap. But then the problem is with carbohydrates. Therefore, all the things which we had accused, are also applicable here. Furthermore, lentils are not a complete source of protein. They do not contain 9 essential amino acids as incomplete. However, when you mix different pulses such as yellow, red, and black together, they become a complete source of protein.
The price of a 200-gram soya chunk box is around 40 rupees. A serving of 1 soya chunks is 50 grams resulting in Rs 10. Now, in these 10 rupees, you are getting 25 grams of protein, which is a lot.
This means that you are getting 1 gram protein at 0.4 rupees. Now, with 25 grams of protein, you are getting 18 grams of carbohydrate which is fine. The only thing that you should consume soya chunks is moderation. So eating 50 grams of soybean daily provides 25 grams of protein, which is completely fine. This will not cause any type of hormonal issues.
So, guys these are the top 10 cheapest high protein foods in India. I hope you find this article useful. Ok, if you did, please share it with your friends, and please remember to subscribe our site too. Thank you very much for reading this article.
© Copyright 2020 – 2021
For any feedback on this website contact us- [email protected]
Frequently Asked Questions
Ans. The top 10 cheapest high protein foods in India are 10. (Tofu)9. (Fish)….Read more
You must read this – How to stop hair loss naturally (Men and women)