Best protein sources

 Best Non-Vegetarian Protein Sources

(high quality & easy to absorb)

Eggs – ~6g per egg

👉 Best & cheapest complete protein

Chicken breast – 22–25g per 100g

👉 Lean, muscle-building king

Fish (rohu, tuna, salmon) – 20–25g per 100g

👉 Protein + healthy fats

Milk – 8g per glass

Curd (dahi) – 10g per bowl

🌱 Best Vegetarian Protein Sources

Paneer – 18–20g per 100g

Soybeans / Soy chunks – 50g per 100g (very high!)

Tofu – 10–12g per 100g

Dal (lentils) – 8–10g per bowl

Chana / Rajma – 15g per cup

🥜 Nuts, Seeds & Grains

(good support protein)

Peanuts – 25–26g per 100g

Peanut butter – ~8g per tbsp

Almonds – 21g per 100g

Oats – 10–12g per 100g

🥛 Protein Supplements (Optional)

Whey protein – 20–25g per scoop

👉 Only if food protein is not enough

🔝 Top 5 BEST Overall (Beginner Pick)

1️⃣ Eggs

2️⃣ Chicken / Paneer

3️⃣ Milk + Curd

4️⃣ Soy chunks

5️⃣ Dal / Chana