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15 Cheap High Protein Foods in India

When it comes to improving our physique, Protein is one of the most imperative topics. It is a macronutrient, and the other two are Fat and Carbohydrate, respectively. It is essential for building muscle mass. Our body necessitates some quantity of protein periodically to function and stay healthy.

From our tissues in bones, skin, hair to our muscles, protein is almost found in everything. As a matter of fact, more than 80,000 types of protein are found in our body.

So it makes it an integral part of our life, and therefore, people rave so much about it and make sure that there is lots of protein included in the products we eat or the diet we follow. Whether it be weight loss or mass gain, protein is a must in our diet.

Indian diet contains a whole lot of nutrients and multivitamins. Still, here and there, we can often forget the importance of protein in our diet, and according to research, about 90% of Indians are unaware of the lack of protein in their diets, and 73% are protein deficient.

This is a critical impediment as protein deficiency can cause serious troubles such as hair loss, muscle mass loss, prone to infections, and so forth. Of course, this thing should never happen, but you should ensure you have a protein-rich diet.

There are many affordable and healthy products that you can purchase to ensure a nutritional intake of protein. If you want, you can take one step further and follow even a protein-based diet, such as the paleo diet or LCHF diet.

Here we have curated a list of 15 cheap protein-rich scrumptious foods that will tick the protein’s daily intake to make your life easier and healthier.

How Much Protein Should You Consume Daily?

Before we plunge deeper and understand healthy protein-rich foods, we should first get a look at how much one can intake in the first place.

Proteins consist of many amino acids as different proteins are produced by the unique combination of 20 amino acids.

Our body needs some measure of protein every day to remain solid and work the manner in which it ought to consistently.

Therefore, the RDA (Recommended Dietary Allowance) recommends 0.8 grams of protein per kilogram of bodyweight. This is the optimal amount of protein to meet the nutritional demands of primarily every healthy individual.

You can calculate the grams of protein you should intake on a daily basis by simply multiplying your body weight (in pounds) by 0.36.

That said, the recommendation may alter depending on variables such as age and health. The recommended protein dose for athletes is more than the average intake.

What is the Best Source of Protein?

Source of Protein

Many individuals go for supplements when it comes to proteins, but protein can be consumed from everyday food as well. Besides, the foods you ingest also provide other necessary nutrients.

Talking about protein, both animal and plant-based protein does the work. However, though plants offer protein, most of them don’t have the essential amino acids critical for our body to work and grow healthy.

Therefore, some plant-based proteins such as fruits, legumes, nuts, cereals, seeds, whole grain, and so forth — do provide protein and healthy amounts. Similarly, meat, egg, yoghurt, fish, cheese, quinoa, soybeans, and poultry are complete protein sources and provide all the necessary nine amino acids required by the body.

That said, plant proteins are mostly not complete proteins. You’ll need to eat various plant-based proteins to get the job done and get all the amino acids you’re missing, especially if you are not consuming meat or dairy.

Even if you are eating complete protein foods, you’ll still have to eat a variety of foods as even though protein is imperative, there are other nutrients you should not miss out on.

15 Cheap High Protein Foods in India 2023

Now, all that out of the way, let’s proceed to the affordable high protein foods available in India 2023 . We have jotted down 15 protein-rich foods that are easy on your pocket, readily available, and healthy for your body.

Food NameProtein Per 100 GM or MLCost For 100 GM or ML
Chicken27g25 Rs
Soya Chunks52g20 Rs
Fish39.2g20 Rs
Egg13g15 Rs
Peanut Butter26g30 Rs
Oats16.9g19 Rs
Whey Protein65g80 Rs
Sprouts32g35 Rs
Lean Beef26g40 Rs
Almonds21.15g112 Rs
Indian Cottage Cheese20g35 Rs
Greek Yogurt14g45 Rs
Turkey Breast29g45 Rs
Quinoa14g30 Rs
Milk8g14 Rs
Disclaimer:- The cost of these items is capricious and depends on the quantity, quality, and store you’re purchasing from. Here we have displayed them to give you a general idea about the average cost.



Our list would have been empty if this famous protein food was not included in it. Chicken is the best source of protein, albeit meat, in general, does the same. Chicken has a ton of documented benefits, but different factors such as preparation and parts might determine how healthy your chicken meal ends up.

For instance, darker cuts such as drumstick and thigh consist of higher calories than lighter cuts like the breast. Frying or keeping the sky might as well add saturated fat.

To add our two cents, if you are switching red meat with chicken, make sure that you are going with chicken breast as it is the healthiest part of the chicken.

Chickens are the best substitute for red meats, and they come with a lot of health benefits. The lean protein provides better amino acids, and our bodies use that to build muscles, which is imperative as we age.

It also helps maintain bone mineral density, promoting healthier bones, constructs stronger muscles, and forestalls diseases such as osteoporosis.

According to many kinds of research, 20 to 30 grams of protein can keep you full, albeit you eat less — this aids in better weight management. In addition, protein-rich foods like chicken help to reduce the risk of heart disease.

Besides that, chicken also has tryptophan, a hormone responsible for increasing serotonin (the good feeling hormone). Meaning, you’ll feel euphoric after eating chicken, so why don’t we just have one plate right away?

Talking about nutrition, chicken is loaded with quality proteins and less fat, specifically if you consume lean cuts. Apart from more protein, chicken also provides some nutrients.

  • Chlorine
  • Tryptophan
  • Zinc
  • Iron
  • Vitamin B12
  • Copper

A skinless and boneless chicken contains about 2 gram of fat, 120 calories, and 26 grams of protein.

Soya Chunks

Soya Chunks

Well, if it isn’t for the legendary saviour of all vegetarians and vegans out there. If there is one best source of protein for all vegans and vegetarians, it is the soya chunks. They are the best protein source for meat and dairy-free diets.

Therefore, they are like chicken breast but in a vegetarian version. They don’t just offer one nutrient and are easy to implement in diets. Soya chunks are made by removing oil from soy flour and are the byproducts of an extracted soybean oil.

They have a rough texture when dry but get smooth and spongy as soon as they are immersed in the water. Soya chunks are much like meat and offer a ton of health benefits, and hence they are sometimes referred to as the “Vegetarian Meat”.

Researches point out that the consumption of soy can reduce breast cancer and is also effective against prostate cancer in men.

Soy products are excellent for bone health and maintaining bone density. It also helps in reducing the chances of osteoporosis in women, especially the ones undergoing menopause.

Soy chunks come with a lot of nutrition and fibre to keep you healthy and working consistently. They are a good source of plant-based protein and fat, while the higher fibre content is just excellent for our gut and overall health.

Soy chunks ensure better digestion thanks to fibre, excellent hair, bone, and skin health. Not just that, they can also lower LDL (bad cholesterol) levels. It also promotes weight loss by preventing the unnecessary accumulation of fat around organs.

They are a good origin of vitamins and minerals such as

  • Vitamin K1
  • Folate
  • Copper
  • Molybdenum
  • Iron
  • Calcium
  • Phosphorus
  • Thiamine
  • Manganese

Soya chunks are polyunsaturated fats with a protein of 52 grams (which is vast), 0.5 gram of fat, 13 grams of fibre, and 33 grams of carbs. They are also a good source of Omega 3 Fatty Acids.

Fish (All Types)


Fish is a good source of not only protein but also omega-three fatty acids. Therefore, if you wish to improve your diet or lose some pounds, you’d want to consume more fish. Generally, it is recommended to eat two servings of fish per week, but it also depends on the fish you consume as some are high and low in calories.

Fatty fishes such as Indian Mackerel, Salmon, Herring, Kippers, Tuna, Pomfret, and so forth are known for many health benefits like improved vision, lower risk of coronary illness, and even shielding against cancer and mental problems.

Since our bodies cannot produce essential amino acids and healthy fats such as omega 3, they should be consumed through the diet, and the best way to ensure that is by eating fishes.

These fishes are a good source of EPA and DHA, the two most imperative omega-3s. One of the best merits of eating fishes is that they protect our body from heart disease. Not just that, but they also help beat mental stress, so there’s that.

Source:- https://www.sciencedaily.com/releases/2013/05/130522111951.htm

Fishes are rich in vitamins and minerals essential for our overall health, vitamin – D for example. They are the seldom natural sources of vitamin D, which is mainly procured from the sun. They also keep our brain health and eye vision in check while preventing many autoimmune diseases.

So it is clear there are a ton of health benefits related to fishes. So what is the protein intake of the best fatty fishes in India 2023 ?

FishProtein Per 100 gram
Mackerel17 gram
Salmon26 gram
Tuna28 gram
Carpo17 gram
Pomfret18 gram
Herring23 gram
Kippers24 gram
Sardines25 gram
Trout20 gram



Humans have consumed eggs for thousands of years, and there are a ton of health benefits that come along with them. They are a good source of protein, minerals, vitamins, and other nutritions.

Eggs are an essential and adaptable component for cooking, and they make nuanced baking reactions. They are a good source of vitamins such as B12, D, B6, E, K, A, and minerals such as iron, copper, selenium, and zinc.

Eggs are a complete protein source with all the essential amino acids our body demands, which we cannot produce in our body, so we must get them from a diet.

They also promote heart health as they are rich in nutrients like choline and betaine. According to a study, consuming an egg daily can reduce the risk of cardiovascular disease such as stroke. Read Complete Research Here:- https://heart.bmj.com/content/104/21/1756

Eggs also contain folic acid that maintains a healthy pregnancy and prevents congenital disabilities. They also promote strong muscles, all thanks to the included protein. Besides that, they are also excellent at improving the immunity system as they have vitamin A, B-12, and selenium.

Not to mention, the zeaxanthin and lutein found in eggs aids in forestalling age-related blindness, and other vitamins promote better cognitive functioning. Skin health is also something that is improved by consuming eggs while preventing the breakdown of the tissues.

Since eggs are a rich source of quality protein, they keep you satiated for prolonged periods and thus reduces the urge to munch on junk whilst lowering overall calorie intake.

Furthermore, a study printed in Paediatrics Magazine has postulated that providing one egg daily to young children with a low-sugar diet can help attain healthy height and forestall stunting.

One medium boiled egg has around 1.6 grams of saturated fat, 5.7 grams of fat, 8.3 grams of protein, and 84 calories.

Peanut Butter

Peanut Butter

Indeed, though it sounds a bit surprising, peanut butter is a good source of protein, and if you’re looking to gain mass and are vegetarian, peanut butter can prove to be your one-way ticket to weight gain.

Now the best thing about peanut butter is that depending on how you use it — you can either put up some pounds or shred them. That said, peanut butter is high in fats as well as calories, so ensure that you consume it in moderation.

Many health benefits come with peanut butter, and one of the most prominent and prevalent ones is weight loss. Yeah, you read that right; several types of research point that eating peanuts can help an individual maintain the weight or even cut it.

The reason is simple: it improves satiety, all thanks to fibre, protein, and fat content, meaning it keeps you full and reduces the craving to sneak on unhealthy snacks. Additionally, according to research in 2018, eating nuts or peanuts can lessen a person’s odds of being obese or overweight.

Moreover, according to a study, women who ate peanuts twice a week experienced less weight compared to those who seldom ate.

Source:- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2683001/

Another excellent advantage peanut butter brings to the table is — boosting heart health. You see, peanut butter is stacked with nutrients that improve the heart’s functioning, such as Vitamin E, Niacin, Magnesium, MUFAS(monounsaturated fatty acids), and PUFAS(polyunsaturated fatty acids).

With that in mind, they are also a good food item for all bodybuilders out there looking to add more muscles. Other benefits include regulation of blood sugar levels and reduced risk of breast cancer.

As for the nutrition facts for 100-gram peanut butter, they are as follows.

  • Water 7%
  • Protein 26 grams
  • Fat 49.2 grams
  • Carbs 16.1 grams
  • Calories 567
  • Fibre 8.5 grams

With all that said, if you are looking for the best peanut butter in India 2023 , make sure you are choosing the peanut butter with 100% roasted peanuts as its main ingredient (nothing else), and it is free from sugar and salt.



Oats are whole-grain cereals that make an excellent healthy breakfast, brunch, and evening snack. They are packed with quality proteins along with many other nutrients that promote better health.

Oats are a rich source of fibre, particularly beta-glucan, which is soluble and works well with digestion and appetite suppression. These fibres are also known to lower the levels of LDL and reduce blood sugar levels.

Whole oats are a good origin of plant compounds and antioxidants that offer many health benefits. The main plant compound that has gained a lot of attention is Avenanthramides, only found in oats.

This compound reduces inflammation and controls blood pressure.

Phytic acid and Ferulic acid are also commonly found in whole oats that improve the absorption of minerals like iron and zinc.

Oats are known to prevent type 2 diabetes as well. Since it contains beta-glucans, they reduce the onset of type 2 diabetes by improving insulin sensitivity.  Beta-glucans are good at regulating blood sugar.

Oats are not only an excellent source of protein but also rich in vitamins and minerals.

  • Phosphorus
  • Iron
  • Selenium
  • Zinc
  • Manganese
  • Copper
  • Magnesium
  • Vitamin B1

The nutritional value of 100 grams of oats is as follows.

  • Water 8%
  • Carbs 66.3 grams
  • Fibre 10.6 grams
  • Fat 6.9 grams
  • Protein 16.9 grams
  • Calories 389

Oats are the best and excellent source of protein, fibre, carbs, vitamins, minerals, and plant compounds. They have currently raved among the world’s healthiest grains. Oats offer a lot on the table, including health benefits and satiety.

Whey Protein

Whey Protein

We cannot continue the list if we haven’t included this excellent supplement and source of protein. Whey protein is known to be the last stop to add some serious muscles along with some heavy exercise.

Whey protein is also a complete protein as it contains all the essential amino acids, plus it is low in lactose content as well. There are many health benefits associated with whey, and the biggest one is weight loss. Though this might sound controversial at first, whey protein keeps you full for the rest of the meal, and therefore, reduces unnecessary curbing of junk.

According to a study, whey protein showed better muscle and weight loss than those on standard beverages.

Whey protein is also suitable for healing wounds and repairing skins. The amino acids included in whey helps the body with rejuvenating tissue from injuries or surgeries. Muscle building is the expected benefit that comes with whey as it contains branched-chain amino acids that aid in better muscle building.

Individuals looking for weight gain and nutritional boost should consider consuming whey protein. It is also best for those with lower appetite or chewing disorders. A study points out that whey protein can significantly lower LDL levels.

Source:- https://pubmed.ncbi.nlm.nih.gov/20377924/

Whey protein is good for breakfast and evening snack, and it can keep you full for a long time. It is also great to consume pre and post-workout as well as before bed as it can break down in your body and help repair muscles damaged from workouts.

They are also a good source of BCAAs that are essential to provide much-needed energy during heavy training.

The nutritional value of 100-gram whey protein is as follows.

  • Energy 389 kcal
  • Fat 3.7 grams
  • Protein 63 grams
  • Carbs 18.3 grams
  • Fibre 0.6 grams
  • Saturated fats 5.3 grams



Sprouts are another fantastic source of protein when it comes to a vegetarian diet. They offer excellent benefits and come with a variety of dishes. They provide a diverse collection of other foods and are available in different forms, such as grain sprouts, bean sprouts, Brussel sprouts, and salad sprouts.

Sprouts are a good wellspring of nutrients and minerals that are fundamental for the heavenly working of the body. They have more protein and less fat which makes them ideal for a healthy diet.

Sprout’s aids in lowering and regulating blood sugar levels, so people with diabetes tend to consume them more. They are known to reduce sugar levels in the blood.

They are also good at improving digestion as they have a good amount of fibre. Sprouting tends to increment insoluble fibre that aids in forming the stool and helps it pass through the gut, thus reducing the chances of constipation.

Not just that, sprouts are also good at improving heart health and can reduce the risk of developing cardiovascular diseases. They also tend to lower bad cholesterol levels or LDL levels.

Sprouts are rich in

  • Potassium
  • Folate
  • Beta-carotene
  • Magnesium
  • Calcium
  • Protein
  • Fibre
  • Vitamins
  • Iron

As for the nutrition of sprouts, it is as follows.

  • Protein 32 gram
  • Carbs 8 grams
  • Fat less than 1 gram
  • Fibre 2.2 gram
  • Calories 29

Sprouts are a healthy addition to your diet, and they are very dense in nutrition. They come with a ton of health benefits such as regulated blood sugar, better digestion, and lower heart disease.

Lean Beef

Lean Beef

Lean beef is a rich source of protein and iron, along with other vital nutrients. It is an excellent substitute for individuals on a low-carb diet. Beef contains many antioxidants and bioactive substances, as well as compounds that offer significant health benefits.

One of the most abundant substances in meat is creatine. Creatine serves as an energy source for our muscles, and it is readily available in bodybuilding supplements. Weight lifters and bodybuilder typically consume it.

Creatine can also be beneficial for the growth and maintenance of muscles.

Lean beef is also a great source of Taurine, which is primarily found in fishes and meat. It is an antioxidant that has good inflammatory properties and is imperative for muscle and heart functioning.

Beef is a fantastic food to maintain your muscle mass, just like any other meat. It comes with excellent quality protein and all other essential amino acids. Regular and healthy beef consumption is good for your overall health and better to maintain muscles while preventing sarcopenia.

Beef is suitable for all those gym freaks who love performance while exercising. A dietary amino acid that is abundant in meat (including beef) is — Carnosine. This carnosine can improve performance while training and reduce fatigue.

Source:- https://pubmed.ncbi.nlm.nih.gov/17690198/

For those who face iron deficiency, beef is an excellent alternative to satisfy your body and taste. Beef is a superb source of iron, particularly heme iron. This iron is only found in animal-derived foods, and it is low in all sorts of vegan and vegetarian diets.

Eating meat can prevent iron deficiency and, therefore, the risk of developing anaemia.

Talking about vitamins and minerals, there are plenty of them stuffed in beef, such as

  • Vitamin B12
  • Iron
  • Zinc
  • Niacin
  • Vitamin B6
  • Selenium
  • Phosphorus

As for the nutritional values, they are as follow

  • Protein 26 grams
  • Fat 11.8 grams
  • Water 61%
  • Calories 217

Beef is a popular type of meat and is good for health. They are dense with iron and protein, which makes them a must in a diet.



Yes, almonds are not only a good source of quality protein but also other essential nutrients such as fibre, vitamins, and minerals. They are a famous type of tree nut. Therefore, they are not recommended for those having allergic reactions to nuts.

Almonds taste delicious and can be used in many dishes for additional topping. Besides that, you can also make a milkshake and enjoy this excellent food item.

Almonds are high in unsaturated fat, and thus they do not increase the levels of low-density lipoprotein (LDL) or bad cholesterol. In addition to this, almonds are free of cholesterol.

According to some studies, consuming almonds can lower cholesterol levels and increase vitamin E levels in the red blood cells and plasma.

Vitamin E is considered a potent antioxidant that prevents cholesterol from clogging arteries by stopping oxidation. To increase your HDL, AKA good cholesterol, you should consume almonds.

Besides that, it is suggested to eat around 45 grams of almonds every day to keep your heart healthy and fine.

According to a study, almonds and other nuts are protecting factors for the risk of developing breast cancer.
Source:- https://www.karger.com/Article/Abstract/369997

Not just that, almonds have many other health benefits such as promoting bone health, managing weight, controlling blood sugar, good for heart health and providing rich antioxidants that eliminate free radicals.

One ounce of almonds, which is about 28.4 grams and which almost commensurate to a handful of almonds contain.

  • Calories 164
  • Carbs 6.1 grams
  • Protein 6 grams
  • Fibre 3.5 grams
  • Saturated fat 2.2 grams
  • Unsaturated fat 12.2 grams

Almonds are healthy as they sound and taste. Not only do they provide a good range of nutrients, vitamins, minerals, and protein, but also a plethora of health benefits. Plus, they are versatile, and thus, you can easily incorporate them into your diet in a ton of different ways.

Indian Cottage Cheese

Indian Cottage Cheese

Also known as paneer, this beautiful food item is super rich in protein and can be inculcated in the diet in a lot of ways. This beauty can be consumed during breakfast and makes you feel longer, and digests slowly, so there is no redundant curbing.

Not just protein, but also iron, calcium, manganese, fat, and magnesium are available in excess, making it even a healthier choice. Panner has a good blend of various nutrients that make it an ideal choice for individuals to gain some weight.

You can include around 100 to 200 grams of protein in your breakfast or diet for a healthy lifestyle. Indian cottage cheese is made from cow milk, and thus it has fewer carbs and 1.2 grams, to be specific.

To keep our bones and teeth healthy, we need calcium, and guess what? Paneer greets with calcium. It comes with an adequate amount of calcium to keep our bones healthy, sound and running.

Not just weight watchers, but individuals looking to shred some pounds can consume paneer. Since it keeps you full longer, you’ll avoid binge-eating an unhealthy snack, and that helps to reduce weight.

Indian cottage cheese is a healthy addition to a vegetarian and non-vegetarian diet. Paneer is additionally wealthy in omega 3, which is phenomenal for our body and the psychological development of children. Moreover, it regulates blood sugar levels and cholesterol, keeping our ticker healthy and working as it should.

Thanks to phosphorus and magnesium, paneer aids in better digestion and excretion. It also forestalls constipation, and again credit goes to magnesium.

100 grams of paneer contains

  • Calories 296
  • Unsaturated fat 14 grams
  • Protein 20 grams
  • Carbs 1 gram

Paneer has advanced into our souls basically in light of the fact that it is scrumptious. Not to mention, it has many health benefits and is a good source of protein, calcium, iron, magnesium, and phosphorus.

Greek Yogurt

Greek Yogurt

Greek yogurt is tasty as well as a good source of protein, so here you don’t have to compromise your taste buds. Greek yogurt is manufactured by running it through a centrifuge till a solid portion of the milk gets concentrated. At that stage, the remaining liquid or leftover whey is removed, and you get greek yogurt.

Greek yogurt is generally more advantageous and healthy than normal ones as the removal of the leftover whey also removes some lactose (milk sugar). Therefore, it is lower in carbs and higher in protein than regular yogurt.

Generally, normal and plain greek yogurt tastes excellent and is a bit sour and tangy on the tongue. That said, greek yogurt is a tad sourer than conventional yogurt as it has lower amounts of lactose.

Greek yogurt is a good source of different nutrients and vitamins that are much needed by our bodies. Calcium, for one, is plentiful in it, and it offers around 22% of recommended daily intake. Since it is flooded with calcium, it helps to keep not only our bones and teeth healthy but also lower blood pressure.

Source:- https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Besides that, greek yogurt is good for gut health as well. It contains healthy probiotics such as Lactobacillus bulgaricus, streptococcus thermophilus, which are suitable for digestion.

Source:- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489325/

You also get a ton of vitamins (mainly b vitamins) and minerals by eating this yogurt, like vitamin B12 (lots and lots of it), B2, B6, B5, B1, A, E, B3, and choline. Minerals such as selenium, magnesium, potassium, calcium, copper, and iron.

Talking about nutritional value, 200 grams of milk greek yogurt contains around

  • Calories 190
  • Carbs 6 grams
  • Sugar 6 grams
  • Fat 10 grams
  • Protein 18 gram

Turkey Breast

Turkey Breast

Similar to chicken breast, turkey breast consists primarily of protein and rich in other nutrients. It tastes scrumptious and has a lot of variety when cooked. Turkey beast boasts an impressive nutrients profile.

With that said, just like chicken breast, it also depends on the cuts and way it is cooked — darker meat (near legs and thighs) have more calories and fat. On the other hand, white meat contains a bit more protein.

A healthy source of protein, the turkey beast, is loaded with B vitamins, including B3, B6, and B12. B vitamins are a power source and provide energy production as well as cell communication. They are also great for DNA production and produce neurotransmitters.

Turkey beast is a wealthy source of minerals such as selenium, zinc, and phosphorus. Thanks to selenium, the metabolic growth rate will be better. (Source:- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/)

As for zinc, it will take care of protein synthesis and gene expression. (Source:- https://ods.od.nih.gov/factsheets/%20Zinc-HealthProfessional/)

Phosphorus is the key to bone health. Plus, the turkey beast also comes with potassium and magnesium.

Turkey beast has an excellent nutritional value and healthy addition to a staple diet.

  • Calories 117
  • Protein 29 grams
  • Fat 2 grams
  • Carbs 0 grams

Turkey is a famous meat with many health benefits and nutrients that our body demands for a healthy living.



A pseudo-cereal that is considered a superfood, quinoa is a good source of quality fibres, nutrients, minerals, vitamins, and protein. It boasts a ton of health benefits and is an excellent addition to your health journey.

It is a seed of a plant known as Chenopodium Quinoa and has a lot of nutrients and grain, hence named superfood. It has a nutty flavour and crunchy texture and can be enjoyed by individuals sensitive to wheat or gluten.

Quinoa is also a good source of plant compounds that contributes to taste and health. The primary plant compound is Saponin, which protects quinoa against threat and insects. As they are bitter, it is recommended to soak or wash them before cooking. (Source:- https://pubmed.ncbi.nlm.nih.gov/19878856/)

Antioxidants such as Quercetin and Kaempferol are also readily available in quinoa, and they help against many health issues and reduce the risk of chronic cancer.

Quinoa helps lower blood sugar levels and is a healthy reckoning for people who have type 2 diabetes. They help to lower blood cholesterol and blood sugar as well as triglycerides. (Source:- https://pubmed.ncbi.nlm.nih.gov/15309439/)

It is gluten-free and thus excellent for those intolerant to gluten. Quinoas are a good substitute for wheat both in product and original form. Additionally, quinoa can help to reduce weight as they have high protein and keep an individual full while boosting metabolism.

It is also higher in fibre and other nutrients such as

  • Phosphorous
  • Copper
  • Iron
  • Zinc
  • Folate
  • Magnesium
  • Manganese

The nutrition facts for quinoa (one cup serving around 185 grams) is

  • Calories 120
  • Protein 10 grams
  • Carbs 21.3 grams
  • Sugar 0.9 grams
  • Water 72%
  • Fat 1.9 grams
  • Fibre 2.8 grams

Quinoa is packed with both good health benefits and nutrients (more than any other grains). Rich in protein, vitamins, minerals, plant compounds, and antioxidants.



Last but not least, milk and something we’ve been drinking since we were kids. The best thing about milk is that it contains a tad bit of every nutrient that our body necessitates. It is a rich source of quality protein, riboflavin, and phosphorus.

Zero fat milk is a good alternative for individuals who are concerned about fat intake. Milk is amongst the most nutritious foods you can find on earth. It comes with a ton of health benefits.

First of all, milk keeps our bone health in check and prevents osteoporosis. Cow’s milk promotes bone development and growth and seems to increase bone density. This is because of the presence of high protein and calcium. (Source:- https://pubmed.ncbi.nlm.nih.gov/12088515/)

Dairy products such as milk reduce blood pressure and thus, reduce the overall risk of heart disease. (Source:- https://pubmed.ncbi.nlm.nih.gov/19369377/)

The blend of calcium, magnesium, and potassium in the milk help to reduce the risk of high blood pressure.

Milk contains more than 50 naturally occurring hormones that are imperative for the growth and development of the calf. However, only one hormone, namely IGF-1, seems to have an effect on humans, and the rest are not helpful.

IGF-1 is a hormone found in breast milk (human), and it is related to growth and rejuvenation. (Source:- https://pubmed.ncbi.nlm.nih.gov/22121110/)

Milk has many minerals and vitamins that are essential for development and growth. It offers almost all the nutrients a human needs, and thus it is the most nutritious food on the planet. Here are some of them.

  • Vitamin B12
  • Riboflavin
  • Phosphorous
  • Calcium
  • Potassium
  • Vitamin D

Milk contains a highly complex nutritional value and has almost every single nutrient our body demands.

  • Water 88%
  • Protein 7.7 grams
  • Sugar 12.3 grams
  • Carbs 11.7 grams
  • Fat 8 grams
  • Calories 149

In the end, cow’s milk is a good source of all nutrients that our body requires, and it is the most nutritious drink in the world.

Closing Thoughts

So these were high-quality and delicious protein foods that are not only healthy but also easy on your pocket. Make sure that you eat them in moderation, and keep ensuring that you’re getting other essential amino acids and nutrients.

That said, we will take our leave; thanks for staying till here. If you have any conundrums, drop them in the comment below, we’ll get back to you.

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