Affordable Protein-rich Food Products that You Can Enjoy in India
Protein-rich foods are in-demand foods for their benefits which makes them pricier. This blog is about exploring those foods which are rich in protein and can be purchased at an affordable cost.
One must include these foods in their diet to keep themselves healthy. I explored these foods for those people who have started their fitness journey and would like to save some bucks and still be able to meet their diet requirements.
You can also add in Whey Protein Concentrate to complement all these so that it becomes a perfect diet.
Seeds of Various Types
Sunflower seeds, Pumpkin seeds, Flax Seeds (More affordable), Chia Seeds, etc.
Approximate averages are considered for the nutritional values.
- Protein - 24 g
- Carbohydrate - 23 g
- Fat - 50 g
- Cost - 65 ₹ (100 g), 2.6 ₹ = 1 g
- Consumable quantity per day - 1 or 1/2 Tablespoon for each type
Tofu
- Protein - 15 g
- Carbohydrate - 15 g
- Fats - 8 g
- Cost - 35 ₹ (100 g), 2.3 ₹ = 1 g
- Consumable quantity per day - 100 g
Paneer/Cottage Cheese
- Protein - 18 g
- Carbohydrate - 1 g
- Fats - 20 g
- Cost - 35 ₹ (100 g), 2 ₹ = 1 g
- Consumable quantity per day - 100 g to 200 g
If you make Paneer at home the cost comes down to 1.1₹ for 1 g. Also, the water that is left out in the process is what is used to make whey protein.
Curd
- Protein - 18 g
- Carbohydrate - 23 g
- Fats - 15 g
- Cost - 35 ₹ (500 ml), 1.94 ₹ = 1 g
- Consumable quantity per day - 1 to 2 cups
Oats
- Protein — 12 g
- Carbohydrate — 68.5 g
- Fats - 9.5 g
- Dietary Fibre - 10 g
- Cost - 18 ₹ (100 g), 1.5 ₹ = 1 g
- Consumable quantity per day - 40 g
Milk
- Protein - 18 g
- Carbohydrate - 26 g
- Fat - 20 g
- Cost - 25 ₹ (500 g), 1.4 ₹ = 1 g
- Consumable quantity per day - 500ml
Very easily digestible in our body due to high Bio-Availability.
Green Peas
- Protein - 7.2 g
- Carbohydrate - 15.9 g
- Dietary Fibre - 4 g
- Cost - 6 ₹ (100 g), 1.2 ₹ = 1 g
- Consumable quantity per day - 1/2 or 3/4 cup
Pulses
Kidney beans, Black-eyed Peas, Black Chickpeas, Chickpeas (Garbanzo beans), Moong beans
Approximate values for this category:
- Protein - 15 g
- Carbohydrate - 40 g
- Dietary Fibre - 11 g
- Cost - 15 ₹ (100 g), 1 ₹ = 1 g
- Consumable quantity per day totally depends on the amount of carbs you are having in the day as they are very high in carbs.
Peanuts or Peanut Butter
Normal peanuts
- Protein - 7 g / 28 g
- Carbohydrate - 0 g
- Fat - 14 g
- Cost - 4.7 ₹ (28 g), 0.67 ₹ = 1 g
- Consumable quantity per day - 28 g
Peanut Butter
- Protein - 26 g
- Carbohydrate - 20.3 g
- Fat - 50.3 g
- Cost - 15 ₹ (30 g), 0.52 ₹ = 1 g
- Consumable quantity per day - 30 g
- Price per 100 g - Rs. 40 to 50
Lentils
Masoor Dal, Tuur Dal, Urad Dal, Yellow moong dal, Chana Dal, etc.
- Protein - 18 g
- Carbohydrate - 40g
- Dietary Fibre - 9 g
- Cost - 80 ₹ (1000 g), 0.44 ₹ = 1 g
- Consumable quantity per day totally depends on the amount of carbs you are having in the day as they are very high in carbs.
They however do not have essential amino acids which makes them incomplete protein but when you mix several different types of lentils and have them together or have it with rice, they can be complete source of protein.
Soybean Chunks
- Protein - 50 g
- Carbohydrate - 30 g
- Fat - 20 g
- Cost - 10 ₹ (50 g), 0.40 ₹ = 1 g
- Consumable quantity per day - 50
Finance with Fitness (Lesson 1)
Soya chunks are harmful as they cause hormonal imbalance if you have them in excess. Here the demand for it is regulated by itself. Which means if demand is regulated the cost also cannot be high as supply is always sufficient. That is why the cost of this rich in protein food is the cheapest.
For another simple understanding, as demand increases and supply decreases the costs rise up and vice - versa.
Fun-fact
- Air conditioners are special products who increase their demand as their sales increase or by themselves.
- This is observed because when more and more people run the air conditioners, the higher the increase in the temperature of earth due to its effects on the climate.
- This phenomenon forces more people to buy air conditioners as they become more of a need than a luxury.
I will keep updating the list as I come across more foods which are affordable and Protein-rich.
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Peace.
