Indian Protein Sources Ranked (Veg + Non-Veg): Grams & Cost
Rank of common Indian protein sources by protein-per-100g AND protein-per-rupee. Eggs, chicken, fish, paneer, curd, soya chunks, moong dal, rajma, tofu, milk. Daily protein targets and cost-per-serving.
Quick answer: Ranked by protein-per-100g AND protein-per-rupee. Non-veg dominates grams. Veg options are cost-efficient. Daily target: 1.6-2.2g protein per kg body weight.
Protein Rankings at a Glance
Top 10 Protein Sources by Protein-per-100g
| Source | Protein/100g | Est. Cost/Serving | Type |
|---|---|---|---|
| Chicken (grilled) | 31g | Rs. 50-80 | Non-Veg |
| Fish (any) | 20-25g | Rs. 40-70 | Non-Veg |
| Eggs (3x) | 18g | Rs. 18-30 | Non-Veg |
| Paneer | 20g | Rs. 70-90 | Veg |
| Moong Dal (cooked) | 9g | Rs. 8-12 | Veg |
| Soya Chunks (dry) | 50g | Rs. 15-20 | Veg |
| Curd/Dahi | 3-5g | Rs. 30-50 | Veg |
| Rajma (cooked) | 8-9g | Rs. 10-15 | Veg |
| Tofu | 15-18g | Rs. 30-50 | Veg |
| Milk (1L) | 3.2g | Rs. 40-60 | Veg |
Best Protein-per-Rupee (Cost Efficiency)
If budget is tight, rank them here:
- Eggs (Rs. 6 per gram protein): Cheapest complete protein. 1 egg = 6g protein = Rs. 6-10.
- Soya chunks (Rs. 0.30-0.40 per gram): Dry = super cheap, rehydrate with water. Must soak 10 min.
- Moong dal (Rs. 1.50 per gram protein): Cheapest among dals. Cooked 150g = 9g protein = Rs. 12.
- Rajma (Rs. 2 per gram protein): Slightly pricier than moong. Better satiating.
- Milk (Rs. 12-15 per gram protein): Don't rely on milk alone for protein.
- Chicken (Rs. 2-2.50 per gram protein): Mid-range. Not as cheap as eggs but cleaner.
- Fish (Rs. 2-3 per gram protein): Slightly costlier, Omega-3 bonus.
- Paneer (Rs. 3.50-4.50 per gram protein): Premium. Worth it if budget allows.
Vegetarian Protein Strategy
You can't hit 100g+ daily protein eating dal alone (too much bulk). Strategy:
- Breakfast: Eggs or Paneer Bhurji (24g).
- Mid-meal: Curd + fruit (5-8g).
- Lunch: Moong dal + Roti + a vegetable (12-15g).
- Pre-workout: Banana + peanut butter (5-7g).
- Dinner: Soya chunks or tofu curry (20-25g).
- Evening: Milk + oats (6-8g).
- Total: 75-100g per day without supplements.
Daily Protein Target by Body Weight
- Fat loss: 2.2g per kg body weight (preserve muscle).
- Muscle gain: 1.6-2.2g per kg (optimal hypertrophy range).
- Maintenance: 1.2-1.6g per kg.
Example: 70 kg person, fat loss = 154g protein/day.
FAQ: Indian Protein Sources
Is paneer wasteful if I'm on a budget? No. 100g paneer = 20g protein = Rs. 70-90. Equivalent to Rs. 3.50-4.50 per gram. Not budget-best but doable 3-4x/week.
Can I survive on dal for protein? No. Dal has fiber + carbs. 150g cooked moong = 9g protein + 30g carbs. You'd need 1kg cooked dal daily = bloated + constipated.
Soya chunks: are they really protein? Yes. 60g dry soya = 28g protein after rehydrating. Cheapest per gram, needs proper cooking to taste good.
Best protein for muscle gain? Ranking: Chicken > Eggs > Fish > Paneer > Soya. Non-veg edges veg on amino acid profile, but veg works if you eat enough + train hard.
Related Reads
- How Much Protein Should an Indian Eat? Veg + Non-Veg Chart
- Macro Calculator for Indians
- Indian Protein Myths: What Science Says
- Start Your Journey
- Coach Anish, YourTrainer
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About Anish Agarwal
Founder & Head Coach, YourTrainer · NASM & K11 Certified Personal Trainer · 6+ years experience
Anish Agarwal is a NASM and K11 certified personal trainer with 6+ years of experience coaching fat loss, body transformation, strength, and nutrition for clients across India. He founded YourTrainer to make expert, science-based coaching accessible online and in Bengaluru. More about Anish.
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