Top 10 Cheapest Protein Food

Top 10 Cheapest Protein Food


An average man needs around 2500 (kcal) calories to maintain his weight 

For an average female calories requirement will be around 2000 (kcal)

What are the calories? 

A calorie is the amount of heat required to raise the temperature of 1 gram of water by 1 degree Celcius

In short, it is a unit of energy which is widely used in the nutrition

Different type of foods have different amounts of calories

Similarly, different types of macronutrients also have different amounts of calories in it.

Fats have more calories than Proteins and Carbohydrates 


  • Fats 1 gram  =  9 calories
  • Carbs 1 gram  =  4 calories
  • Proteins 1 gram  =  4 calories





The above picture conveys the recommended proportion of calories required by the body from different macronutrients

Carbs - 50 %
Proteins - 30 %
Fats - 20%

So for an average man to consume 2500 (kcal) calories


  • CARBS

2500 (kcal) * 50  / 100 = 1250 (kcal) calories should come from carbs

 1250 / 4 calories = 312.5 grams of carbs are recommended to consume daily.



  • PROTEINS

2500 (kcal) * 30 / 100 = 750 (kcal) calories should come from proteins

 750 / 4 calories = 187.5 grams of proteins are recommended to consume daily.

  • FATS
2500 (kcal) * 20 / 100 = 500 (kcal) calories should come from fats

 500 / 9 calories = 55.55  grams of fats are recommended to consume daily.


Like I have already explained in my previous article

Carbs and Fats are efficiently managed by your body

It is difficult to manage protein without consuming a well-planned balanced diet.

I have also explained in-depth about what is protein and how much protein our body needs on a day to day basis.

If you haven't read the article - Click Here




Top 10 Cheapest Protein Food


1. Tofu




Tofu also knows as soya paneer is made from soybean

Tofu is a completely vegan product which is a piece of good news to all the vegans

Nutritional Fact of Tofu (100 grams)

Carbs - 15 gram
Proteins - 15 gram
Fats - 8 gram

Since it also has an equal amount of carbs in it, I won't recommend it to people who are following a low carb diet.

Tofu is also comparatively cheaper than other high protein products

you can get 100 grams of tofu for Rs 35.



2. Fish





There are various varieties of fish available in the market and you can literally rely on any particular fish to fulfill your protein requirement 

Salmon, Tuna, Cod,  Mackerel, and Sardines are some best fish you can have 

Cod  is a lean white fish with protein at 89% of calories

And so is the reason I will prefer Cod over any other fish.

Nutritional Fact of Cod (100 grams)

Carbs - 0 gram
Proteins - 17 gram
Fats - 1 gram


Since you get 0 carbs in Cod, it is surely the best recommendation for people who are following a low carb diet.

You can get 1 Kg Cod for approximately Rs 500

Which means 100 grams of Cod for just Rs 50.



3. Paneer





Paneer is made from milk, It is a kind of fresh cheese made by curdling milk using an acidic food ingredient like lemon juice, vinegar, buttermilk or curd (yogurt)

Nutritional Fact of Paneer (100 grams)

Carbs - 1 gram
Proteins - 18 gram
Fats - 20 gram

Paneer is the primary source of protein for vegetarians having all the essential amino acids in it

The only drawback in paneer is it is also high in fats, which is the reason why the majority of athletes don't rely upon paneer to fulfill their protein requirements.

Since you get high fats and low carbs in Paneer, It is suitable for people who are following a ketogenic diet.

You can get 100 gram Paneer for approximately Rs 35.


4. Chicken Breast



Chicken breast is the most preferred lean protein sources for nonvegetarians

There are a variety of chicken breast recipes available, Also you can prepare it the way you want by adding or removing some of the ingredients

My personal favorite recipe is Grilled Chicken as it saves a lot of time and is tasty at the same time

Nutritional Fact of Chicken Breast  (100 grams)

Carbs - 0 gram
Proteins - 31 gram
Fats - 3.6 gram

Since you get 0 carbs in the Chicken breast, it is surely recommended for people who are following a high protein diet.

You can get 100 gram Chicken Breast for approximately Rs 40.




5. Legumes




Beans and Chickpeas are some of the legumes having a similar macro contents

If you are a vegetarian, you can have Legumes to fulfill your protein requirements


Nutritional Fact of Legumes - "Kidney Beans" (100 grams)

Carbs - 23 gram
Proteins - 8.7 gram
Fats - 0.5 gram

Legumes are not suitable for people following a low carb diet, So if there's someone who is a vegetarian and is following a low carb diet, they can have paneer instead.


Legumes are also super cheap, you can get 100 grams of legumes just for Rs 15.




6. Milk



Milk is a dairy product that has perfectly balanced both macronutrients and micronutrients in it.

Milk is a natural source of calcium, vitamin B12, riboflavin (vitamin B2), phosphorus and potassium which is the reason why each one should have at least 1 glass of milk in a day irrespective of your fitness goal 

Nutritional Fact of Milk (500 ML)

Carbs - 12.6 gram
Proteins - 9.2 gram
Fats - 16.8 gram

Milk is also cheap and is readily available everywhere, you can get 500 ml of milk just for Rs 20.


7. Eggs




There are so many ways to prepare eggs that it's hard not to love them and these recipes are easily available on the internet

Omelet, Egg Masala Curry and Egg Bhurji are some of the famous recipes.

If you wanna save your meal prep time, you can simply go for a hard-boiled egg.


Nutritional Fact of 1 EGG  (50 grams)

Carbs - 0.6 gram
Proteins - 6 gram
Fats - 5 gram

Having egg is perfectly fine in ketosis and on a high protein diet

Eggs are also pretty affordable, you can get 1 dozen egg (12 eggs) for Rs 60

Which means you get 1 egg for Rs 5.





8. Peanuts

 


Usually, peanuts are not preferred as the primary source for protein because of the availability of high fat and carbs in it.

In fact, peanuts are preferred as a primary source for healthy fats, Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet.

The recommended serving size of peanuts is 30 grams which have 7 grams protein in it.

Nutritional Fact of Peanuts (100 grams)

Carbs - 16 gram
Proteins - 26 gram
Fats - 49 gram

Peanuts are also readily available and are cheap as well

You can get 1 Kg of Peanuts for just Rs 120.



9. Lentils


Lentils are high in fiber, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake.

Their exceptionally low glycemic index (low GI) values and resistant starch content make them suitable for a diabetic diet.

Nutritional Fact of Lentils "Yellow" (100 grams)

Carbs - 40 gram
Proteins - 18 gram
Fats - 0.9 gram

The price range of lentils depends on which type of lentil you are willing to buy

1 kg so some lentil may come at Rs 80 whereas some of the other lentils may come at Rs 120

I personally prefer Yellow Lentil as the amount of protein in yellow lentils is high compared to other lentils.



10. Soy Chunk




Soy Chunks is one food in this list which has the highest bioavailability of protein 

Almost 50 % of the macros in soya chunk is the protein

Soya Chunk is made from soya bean and is popularly known as vegetarian meat for its meaty taste and fibrous texture

Soya Chunk is not preferred as a primary source of protein as it might cause hormonal imbalance by spiking up estrogen level in your body

Although consuming 50 Grams in a day is completely  safe

Nutritional Fact of Soy Chunks (100 grams)

Carbs - 30 gram
Proteins - 50 gram
Fats - 20 gram


You can get 100 grams of soya chunk for just Rs 20.





Well, That's All.

That's The List Of Top 10 Cheapest Protein Foods. 💪

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