Top 10 Cheapest Protein Foods in India (Veg & Non Veg)


Today I am going to share with you 10 of my
favourite and the cheapest protein sources which are also very easily available in the
Indian market. The list includes 3 non vegetarian and 7 vegetarian
sources. So stay tuned. Hello Friends! Welcome to Fit Tuber. Protein is an essential part of our diet. It is very important 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 60 gram of protein. So I have identified 10 best protein sources
available in India and ranked them solely on the basis of cost effectiveness. So here we go. Ranked at number 10 is Tofu. 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 200 grams of tofu packets are very easily
available in the Indian market which cost about 70 rupees. Now, one serving of tofu is 100 grams. That means 100 grams of tofu is 35 rupees. So, in that 100 grams of tofu you are getting
about 15 grams of protein, 15 grams of carbohydrates and about 8 grams of fats. Now, because it has carbohydrates and fats,
it is not a lean source of protein. Now you are getting 15 grams of protein in
35 rupees. That means 1 gram of protein costs about 35
by 15 that is about 2.3 rupees. If you are concerned that tofu may cause man
boobs or decrease in 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. Number 9 is fish. Now, there are a variety of fishes available
in the Indian market. Now, when it comes of protein, the whiter
the fish is the better it is. This is because white fish is a lean source
of protein. It does not have any carbohydrates and fats. Tilapia is one such fish. Then 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. Now, on an average, 1 kg 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. Now, in that 100 grams of fish you are getting
25 grams of protein. So that means you are getting 25 grams of
protein in 50 rupees. That means 1 gram of protein in 2 rupees. Fish is a great source of protein and should
be included in your diet at least once a week. Number 8 is paneer that is cottage cheese. Now we get 200 grams 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. So you are getting 18 grams of protein in
35 rupees. That is 1 gram of protein in 2 rupees. Now, because it has a lot of fat, you have
to keep it’s 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 packet of milk which has about 1.5 percent
of fat which costs about 18 rupees will yield about 100 grams of paneer. That means you are getting 18 grams of protein
from 18 rupees and negligible amount of fat. That means you are getting one gram of protein
from 1 rupee from a lean vegetarian source which is great. 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. At number 7 is chicken breast. Now, just yesterday I went to a local vendor. The price of the chicken was 230 rupees per
kg. I asked him to give the boneless part of the
chicken breast. And 100 grams of that boneless chicken breast
costed me 35 rupees. And that 100 grams of chicken breast that
costed me 35 rupees will give me about 25 grams of protein. That means, I am getting 1 gram of protein
in 1.4 rupees. Now, what’s great about chicken breast is
that it is a lean source of protein. It does 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. Ranked at number 6 are legumes. Now, 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. Now, when you cook 100 grams of kidney beans,
they will expand and their weight will get almost doubled. So that 100 grams of kidney beans that you
got for 15 rupees will give you about 15 grams of protein. So that means you are getting 1 gram of protein
in 1 rupee. But the problem with legumes is that along
with that 15 grams of protein, you will also get about 40 grams of carbohydrates. Now, if you are eating 3 rotis with chickpeas
curry, you are eating way too many carbohydrates in one meal. So you should always take into consideration
that legumes are already very high in carbohydrates. Number 5 is milk. Now, when I say milk, I mean low fat milk. This is because full cream milk is loaded
with saturated fat which you should avoid. Now, 500 ml of milk packet will cost you about
18 to 20 rupees depending upon it’s fat percentage which will give you about 18 grams
of protein and 24 grams of carbohydrates. So that means you are getting 1 gram of protein
for 1 rupee. Now, irrespective of that fact that your goal
is muscle building or fat loss, you can still have 500 ml of milk on a daily basis. Number 4 is egg whites. Just 2 days back I got a tray of 30 eggs for
105 rupees. That means I bought 1 egg for 3.5 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
4 rupees. Now, one egg white has about 4 grams of protein. That means you are getting 1 gram of protein
for 1 rupee. Now, 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 omelette, bhurji or boiled. At number 3 are peanuts. Now, 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. That means you are getting one gram of peanut
at 0.5 rupees. Now, 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. And for homemade peanut butter recipe, you
can checkout this video. At number 2 are lentils. Now lentils that is 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 you 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. So now, one serving is 100 grams. So you take 100 grams of lentils which will
cost you about 8 rupees. So again if you cook lentils they will again
expand and their quantity will increase. So, from 100 grams of lentils you will get
18 grams of protein and about 40 grams of carbohydrates. That means you are getting one gram of protein
at 0.4 rupees which is very cheap. But again the problem is with the carbohydrates. So, all the things that we 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. Now, before we jump to number one, let’s
talk about a few honourable mentions. First is whey protein. Now, the cost of whey protein depends upon
brand to brand. The cost of 30 gram of whey protein may vary
from 50 rupees to 100 rupees depending upon the brand. Now that 30 gram of whey scoop has about 24
grams of protein. So, that means you are getting 1 gram of protein
at about 2-4 rupees. Yes, it is costly but it has it’s own advantages. Because it is extracted from milk, it can
be taken by vegetarians as well. It is a lean source of protein. And it is the fastest digesting protein and
there is nothing unnatural about it. Second is nuts like almonds, cashews, walnuts. Now the cost of 1 kg of nuts ranges from 700
rupees to 1500 rupees. 1 serving of nuts is about 30 grams which
will give you about 7 grams of protein and 14 grams of healthy fats. So you can easily include 1-2 servings of
nuts everyday. So, 1 gram of protein from nuts will cost
you about 3-6 rupees. Finally, at number 1 are soy chunks. 200 gram of soy chunk box costs about 40 rupees. 1 serving of soy chunks is 50 grams which
comes out to be 10 rupees. Now, in these 10 rupees, you are getting 25
grams of protein which is very very high. That means you are getting 1 gram of protein
at 0.4 rupees. Now, 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 having 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. So friends, that’s all for this video. I hope you found this video helpful. Well, if you did, please do give it a thumbs
up and also please do remember to subscribe to my channel. My name is Vivek, I thank you so much for
watching.