Cheap Protein Sources - Top 10 cheap and Healthy source of protein

Cheap Protein Sources - Top cheap and Healthy source of protein

Cheap Protein Sources : Today, I will share with you some of my favorites and also the cheap sources of protein, which are also easily available in the Indian market.

The list includes three non vegetarian and six vegetarian food items.

Hello everyone welcome to healthcare hub, protein is a very essential part of our diet. It helps in daily repair of the body, skin health as well as hair health.

An average person who has a very sedentary lifestyle and doesn't perform any workout or physical activity, also requires one gram of protein per kg of body weight per day.

For example, if you're weighing 50 kgs and you do not workout still your body needs 50 grams of protein per day.

cheap protein foods in india

So I have listed down top and cheap sources of protein below

and arranged them solely on the basis of cost effectiveness.

10. Tofu

Tofu, also known as Soya paneer, is obviously made from soya bean. It is a vegan source of protein, that is, it is not made from any animal products.

100g of tofu contains

  Protein - 15g

  Carbs - 15g

  Fats - 8g

200g packet of tofu costs 70 RS

100g = 35 RS

15g of protein = 35 RS

1g of protein = 2.33 RS

One thing to keep in mind while eating any soybean product is moderation, because high consumption of soya products can lead to an increase in oestrogen and decrease in testosterone hormone, but you can easily have about 50 grams of tofu on a daily basis.

9. Fish

Now a variety of fishes are available in the market. One thing to remember is whiter the fish, more protein it has. This is because White fish is a lean source of protein, it doesn't contain carbohydrates and fats.

1 kg of fish = 500 RS

1 serving = 100g

100g of fish = 50 RS

100g of fish = 25g of protein

25g of protein = 50 RS

1 g of protein = 2 RS

Fish is a good source of protein and thus you should include fish in your diet. You should have it at least once a week.

8. Paneer

100g of paneer contains

 Protein = 18 grams

Carbs = 1 g

Fats = 20g

200g of paneer = 70 RS

1 serving = 100g

100g paneer = 35 RS

18g of protein = 35 RS

1 g protein = 2 RS approx.

Paneer is a good sources of protein for vegetarians.

Since paneer contains high amount of saturated fats you should eat it in moderation. A solution to this problem is given at the end of the page.

You can eat about 100 to 200 gram of paneer daily.

7. Chicken breast

100g of chicken breast = 35 RS

100g chicken breast=25g protein

1g protein = 1.4 RS

What is great about chicken breast is that it is a lean source of protein, that is, it does not contain any amount of carbohydrates are fats. So if you are a non vegetarian, you should try to consume chicken breast on a daily basis.

6. Legumes

Some examples of legumes are kidney beans chickpeas and black chana.

Legumes are cheap high protein foods in india.

100g of legumes

  Protein = 15g

  Carbs = 40g

  Fats = 1g

1 kg of legumes = 150 rs

100g of legumes = 15 rs

15g of protein = 15 RS

1g protein = 1 RS

The problem with legumes is that along with 15 grams of protein you are also eating 40 grams of carbohydrates. So if you are eating chapatis and legumes then you are eating way lot more of carbohydrates. So while eating chickpeas you should keep into consideration that it also contains a high amount of carbohydrates.

5. Milk

500ml of milk = 20 RS

500ml of milk gives

Protein = 18g

Carbs = 24g

Fats = 7.5g

18g of protein = 20 RS

1 g of protein = 1 RS approx.

Milk also contains various other nutrients and minerals such as calcium, vitamin d, which are essential for muscle growth as well as general health

You can consume about 500 ml of milk on a daily basis.

4. Egg whites

1 egg = 4 RS

1 egg white  = 4g of protein

1g of protein = 1 RS approx.

What is great about egg whites is that they are a lean source of protein and they are also easily digestible in our body.

You can easily eat 5-6 egg whites in one serving.

They also serve as a great post workout meal option.

3. Peanuts

1 kg of peanuts = 120 RS

1 serving = 30g = 3.5 RS

30g of peanuts = 7g of protein

1g protein = 0.5 RS

Peanuts (30g) contains

Fats = 14g

Carbs = 4.5g

Peanuts are a good and cheap source of protein for vegetarians.
Peanuts are cheap protein sources vegetarian.

Along with 7 grams of protein you also get 40 grams of fat. This fat is not bad, it is healthy fat, that is very important for the body.

2. Dal / lentils

100g of lentils contains

Protein = 18g

Carbs = 40g

Variety of lentils available in the market at variety of prices so for calculations, let's take the average to be rupees 90.

1 kg lentils = 90 RS

100g of lentils = 9 RS

18g protein = 9 RS

1g protein = 0.5 RS

Now again the problem with lentils, which is same as legumes is the high carbohydrate content. So while eating lentils  you should keep into consideration its carbohydrate content.

Moreover, lentils are not a complete source of protein and they don't contain all the nine essential amino acids, but if you mix different lentils then they form a complete source of protein.

1. Soy chunks

50g of soy chunks contains

 Protein = 25g

 Carbs = 17g

 Fat = 0.2g

200g of soy chunks = 40 RS

1 serving = 50g = 10 RS

25g of protein = 10 RS

1g of protein = 0.4 RS

CONCLUSION

Cheap Protein Sources - One thing which you should keep in mind while eating soya chunks is moderation. Eating heavy amounts of soybean products can cause hormonal imbalance.

Anyway, you can easily consume about 50 grams of soya chunks on a daily basis, without any harm.