Best Budget Protein Sources in India — Ranked by Protein Per Rupee
Protein can be expensive. But in India, you can get plenty of protein without spending a fortune if you know where to look.
We ranked every common protein source in India by protein per rupee — how many grams of protein you get for every rupee spent. The results might surprise you.
The Ranking
1. Soya Chunks — ₹0.31/g Protein (Best Value)
| Metric | Value |
|---|---|
| Protein per 100g | 52g |
| Price per 100g | ₹16 |
| Cost per gram protein | ₹0.31 |
Soya chunks are the undisputed king of value. At just ₹0.31 per gram of protein, they are nearly 10x cheaper than whey protein. 100g of dry soya chunks gives you 52g of protein — that is more than two scoops of most whey proteins.
Best uses: Curry, salad, stir-fry, biryani
2. Egg Whites — ₹0.91/g Protein
| Metric | Value |
|---|---|
| Protein per 100g | 11g |
| Price per 100g | ₹10 |
| Cost per gram protein | ₹0.91 |
Egg whites are pure protein with almost no fat or carbs. They are cheap, widely available, and cook in minutes. Use them for omelettes, bhurji, or boiled.
Best uses: Omelette, bhurji, boiled
3. Whole Eggs — ₹1.08/g Protein
| Metric | Value |
|---|---|
| Protein per 100g (2 eggs) | 13g |
| Price per 100g | ₹14 |
| Cost per gram protein | ₹1.08 |
Whole eggs are slightly more expensive than whites due to the fat content, but they are a complete protein with all essential amino acids plus healthy fats and vitamins.
Best uses: Boiled, omelette, curry
4. Besan (Gram Flour) — ₹0.38/g Protein
| Metric | Value |
|---|---|
| Protein per 100g | 21g |
| Price per 100g | ₹8 |
| Cost per gram protein | ₹0.38 |
Besan is incredibly cheap and versatile. Use it for chilla, pakoras, or as a coating. It has 21g protein per 100g and costs just ₹8.
Best uses: Chilla, pakora, kadhi
5. Buttermilk (Chaas) — ₹0.91/g Protein
| Metric | Value |
|---|---|
| Protein per 100ml | 3.3g |
| Price per 100ml | ₹3 |
| Cost per gram protein | ₹0.91 |
Buttermilk is an underrated protein source. It is cheap, good for digestion, and fits easily into any meal.
Best uses: With meals, as a mid-day drink
6. Chicken Breast — ₹1.29/g Protein
| Metric | Value |
|---|---|
| Protein per 100g | 31g |
| Price per 100g | ₹40 |
| Cost per gram protein | ₹1.29 |
Chicken breast is the best non-vegetarian protein source. High protein, low fat, and relatively affordable. At ₹1.29/g protein, it is cheaper than most supplements.
Best uses: Curry, grilled, stir-fry
7. Peanuts — ₹0.54/g Protein
| Metric | Value |
|---|---|
| Protein per 100g | 26g |
| Price per 100g | ₹14 |
| Cost per gram protein | ₹0.54 |
Peanuts are one of the cheapest snacks and pack 26g protein per 100g. However, they are high in calories (567 per 100g) due to fat content, so portion control matters.
Best uses: Snack, peanut butter, chutney
8. Milk (Tonked/Double Toned) — ₹1.64-2.00/g Protein
| Metric | Value |
|---|---|
| Protein per 100ml | 3.1-3.3g |
| Price per 100ml | ₹3 (double toned) to ₹6 |
| Cost per gram protein | ₹1.64-2.00 |
Double toned milk is the cheapest milk option at ₹1.64/g protein. Mother Dairy Double Toned Milk costs ₹27 for 500ml and gives 16.5g protein.
Best uses: Daily consumption, coffee, smoothies
9. Paneer — ₹1.78/g Protein
| Metric | Value |
|---|---|
| Protein per 100g | 18g |
| Price per 100g | ₹32 |
| Cost per gram protein | ₹1.78 |
Paneer is more expensive than soya or eggs, but it is a complete dairy protein with calcium. It is also the go-to protein source for most Indian vegetarians.
Best uses: Sabzi, paratha, sandwich, grilled
10. Curd (Dahi) — ₹1.71/g Protein
| Metric | Value |
|---|---|
| Protein per 100g | 3.5g |
| Price per 100g | ₹6 |
| Cost per gram protein | ₹1.71 |
Curd is cheap but low in protein density. You would need 500g (about 4 cups) to get 17.5g protein. It is better as a side dish than a primary protein source.
Best uses: With meals, raita, smoothies
11. Nakpro Impact Whey — ₹2.65/g Protein
| Metric | Value |
|---|---|
| Protein per serving | 24g |
| Price per kg | ₹1,399 |
| Cost per gram protein | ₹2.65 |
The cheapest trusted whey protein in India. More expensive than whole foods but convenient for quick protein.
Best uses: Post-workout, breakfast, snack replacement
Complete Value Ranking
| Rank | Food | ₹/g Protein | Protein/100g |
|---|---|---|---|
| 1 | Soya Chunks | ₹0.31 | 52g |
| 2 | Besan | ₹0.38 | 21g |
| 3 | Peanuts | ₹0.54 | 26g |
| 4 | Egg Whites | ₹0.91 | 11g |
| 5 | Buttermilk | ₹0.91 | 3.3g |
| 6 | Whole Eggs | ₹1.08 | 13g |
| 7 | Chicken Breast | ₹1.29 | 31g |
| 8 | Double Toned Milk | ₹1.64 | 3.3g/100ml |
| 9 | Curd | ₹1.71 | 3.5g |
| 10 | Paneer | ₹1.78 | 18g |
| 11 | Tofu | ₹0.59 | 17g |
| 12 | Nakpro Impact | ₹2.65 | 24g/scoop |
How to Save Money on Protein
Strategy 1: Soya Chunks for Lunch/Dinner
Replace half your paneer or chicken with soya chunks. You will save 60-70% on protein costs while getting more protein.
Strategy 2: Eggs for Breakfast
Two eggs cost about ₹7-8 and give 13g protein. That is cheaper than any supplement.
Strategy 3: Besan Chilla as a Snack
Besan chilla costs about ₹10 per serving and gives 16-20g protein. Compare that to a protein bar which costs ₹100+ for 15g protein.
Strategy 4: Buy Raw Whey
If you use supplements, buy unflavoured whey concentrate from Nakpro, MuscleBlaze, or Nutrabay. They are 40-50% cheaper than flavored isolates.
The Bottom Line
The cheapest protein in India is soya chunks at ₹0.31/g, followed by besan and peanuts. You do not need expensive supplements or imported foods to meet your protein needs. A diet based on soya chunks, eggs, dal, and milk can easily hit 100g+ protein per day for under ₹50.
Use our Protein Per Rupee tool to compare the exact value of every protein source and our Food Database for complete nutritional information.