Truth is that we as fitness enthusiasts love Protein. Everyday we do our best to complete our daily protein requirement. Now, There are different types of protein sources in India that you can have in your diet to complete your daily protein requirement.
The fact is that all protein sources are not created equal i.e. some of them are lean sources of protein whereas some of them consist of carbohydrates & fat as well. Now, arises the question of which protein source should we start to consume in our daily diet.
So, we have listed all the best sources of protein in India that you can eat on daily basis and make some gains.
Best Sources of Protein in India 2019
A whole egg has around 6 grams of protein, whereas many an egg white consists of 4 grams of protein approximately.
We recommend that you take two whole eggs at max everyday, along with egg whites as a meal. Eggs have a complete amino acid profile i.e. consisting all the essential and necessary amino acids.
When it comes availability and cost, eggs are the best. This high protein source is easily available in every grocery store. So, Eggs are the best.
Serving- 1 large Egg(50 grams)
Protein – 6 grams
Carbohydrate – 0.6 grams(Mainly Sugar)
Fat – 5 grams (Saturated 1.6 grams, Polyunsaturated 0.7 grams, Monounsaturated 2 grams).
Cholesterol – 186.5 mg
Sodium – 62 mg
Potassium – 63 mg
2.) Chicken Breast
Hands down, this is one of the best sources of protein in India.
It has the lowest fat content when compared to other protein food sources. When consumed, it provides the complete protein with all the necessary amino acids required in order to make gains.
You can have it grilled, roasted, boiled or cooked. We would recommend that you should cook your chicken breast on medium heat with small amount of oil.
Chicken breast cooks very fast. It would be very dry and can even burn when cooked on a high heat.
Always chop off the white layer of fat attached to your chicken breast before cooking.
Serving: 100 grams of chicken breast
Protein – 31 grams
Carbohydrates – 0 grams
Fat- 3.6 grams (saturated fat – 1 g, Polyunsaturated fat – 0.8 g, Monounsaturated fat – 1.2 grams)
Cholesterol – 85 mg
Sodium – 74 mg
Potassium – 256 mg
3.) Whey protein
It is the best protein source that can be consumed right after your workout.
It is rather expensive when compared to other available sources of protein in India. It is available as Concentrate, Isolate and hydrolysate.
Now, Many people in order to complete their daily protein requirement start consuming around 4-5 scoops of whey protein every day. Which is wrong in our opinion as whey protein is a supplement and should also be consumed like one.
So, We would recommend you to consume whey protein once or twice a day at max.
Always try to complete your daily requirement by
Now, A typical whey protein scoop of around 25 – 34 grams can provide you around 22-25 grams of protein.
Whey protein supplements are available in abundance these days. As, New brands are coming up every day. So, In order to avoid all the confusion, you can have a look at this list of best whey protein in India 2019.
4.) Peanut Butter
Peanut butter is the 4th best choice in the list for good sources of protein in India.
It is the best option to pamper your sweet tooth and get some good quality protein at the same time.
A serving of natural peanut butter can fuel your body with 10 grams of protein. It also has some good quality fats i.e. monounsaturated fats and polyunsaturated fats.
There is no reason to argue that peanut butter is a delight for all those who are vegans and vegetarians which provides good amount of protein and some healthy fats.
You can simply add it to your smoothies, sandwiches, pancakes, brownies, etc.
These days there are many peanut
To avoid all the confusion, You can checkout this list of best peanut butter brands in India.
This is the cheapest source of protein in India.
It is one of the best plant based sources of protein in India available for people who don’t want to consume animal products.
Now, Excess consumption of anything is bad. Same’s the case of Soybeans. Many people claim that
So, Do we recommend Soybeans ? YES!
We recommend you to have around 70-80 grams of soyabeans in every 2-3 days as high protein meal.
Serving Size : 100 grams (Roasted Soya chunks)
Protein – 52 grams
Fat – 0.5 grams
Carbohydrates- 33 grams (Dietary fiber – 13 grams)
6.) Cottage Cheese/Paneer
The tastiest vegetarian protein is none other than paneer or cottage cheese. It can be easily made at your home from Low fat milk.
Without any doubt, It is an affordable and good quality milk based protein. We recommend that you always eat low fat paneer/cottage cheese in your daily caloric intake.
Tip: you can use some paneer as your before bed meal because a milk based protein it also has casein in it, which is a slow absorbing protein and provides a constant supply of quality amino acids through the night.
Serving – 100 grams(HomeMade from low fat milk)
Protein – 18.3 grams
carbohydrates – 1.2 grams
Fat – 7 grams
cholesterol – 66 mg
Calcium – 208mg
Beans such as Black, Red Kidney beans and mung beans have good amount of protein.
You can have them boiled and just soak them overnight in water and have them in your breakfast.
Serving Size – 100 grams (Red Kidney beans)
Protein – 24 grams
Carbohydrates – 60 grams (Dietary – 25 grams, Sugar- 2.2 grams)
Sodium – 24 grams
Fat – 0.8 grams (Saturated fats – 0.1 grams, Polyunsaturated fats – 0.5 grams, Monounsaturated fat 0.1 grams )
Pottasium – 1,406 mg
Nutritional Information – 100 grams(Moong Beans)
Protein 24 g
Total Fat 1.2 g (Saturated fat 0.3 grams, Polyunsaturated fat 0.4 grams, Monounsaturated fat 0.2 grams)
Sodium 15 mg
Potassium 1,246 mg
Total Carbohydrate 63 g (Dietary fiber – 16 grams, Sugar 7 grams)
8.) Fish(Salmon, Tuna)
A natural skin thinner and a good source of protein is none other than fish.
Fishes like salmon, tuna are a good source of protein and omega 3.
Nutritional Information (Salmon)
Protein 20 g
Total Fat 13 g
Saturated fat 3.1 g
Polyunsaturated fat 3.9 g
Monounsaturated fat 3.8 g
Cholesterol 55 mg
Sodium 59 mg
Potassium 363 mg
The Bottom Line
Protein is building block of muscle. It helps in Muscle recovery after a good intensity workout.
Sources such as Paneer/cottage cheese, beans, peanut, whole eggs(with the yellows) are not lean sources of protein which basically means that they have carbohydrates and fats as well along with the protein.
So, Should you consider these protein sources?
You can definitely use these protein foods in your diet in combination with other lean sources of protein such as chicken breast, egg whites, fish to complete your daily caloric intake.
So, this was our list of best sources of protein in India 2019. Don’t forget to let us know about your favorite protein source in the comments section down below.