Top 7 cheapest proteins

Proteins are the essential component of a diet and it should be added in your diet for a good health as it helps in producing and maintaining the cells of the body. It also helps in curing the ruptured tissues of the body. Hairs and nails are made up of the proteins we intake in our diet. They not only helps in building strong bones, muscles and cartilages but also helps in maintaining good skin and proper blood amount in the body.
As minerals and vitamins, proteins are also required by your body but in a limited amount. Excess intake of proteins can lead to many problems. As a fact, all that provides you something or adds something good to your costs you much but here are some cheap sources of protein that can be added to your diet for increasing the protein content in your diet:

Top 7 cheapest proteins


Tofu is commonly known as Soya Paneer and is made up of soybean. Tofu is one of the best source for a pure vegetarian person to add some amount of protein in his diet. An amazing fact about tofu is that it is not that costly but it is difficult to be found in a common market. It can be easily made by checking its recipe on internet. As all the other things it also possess some myths about it and that is according to some dietitians intake of soya paneer in excess in your diet can cause increment in the breast size of man. It is advised to take an average of hundred grams of soya paneer in a day for better results.


Fish is one of the best source of protein and it does not cost much. It is easily available in local market. Intake of fish helps you to improve your eyesight and even doctors suggest you to add fish oils in your diet if your eyesight is weak. White fishes are the good source of lean protein and there are many other fishes like Indian Salmon which does not provide you lean protein but will provide you with good amount of fat. For having good physic and for seeing good results of daily exercises one should add fish in his diet at least once a week. Consumption of hundred grams of fish will add 25 gram of protein in your diet.


Paneer is commonly known as cottage cheese and is highly consumed all over the world because of its fat content. Hundred gram of paneer adds and provide you about 18 gram of proteins whereas it contains one gram of carbohydrates and 20 gram of fats in it which is very high for the body so it is suggested to consume it in moderate amount. The best thing about paneer is that it is easily available in local markets and even it can be prepared at home. The process of preparing paneer at home is very simple you just have to boil the milk and then add some drops of lemon juice on it and then stir the milk until it leaves the paneer and separates the paneer from the remaining water. The ideal amount of consumption of paneer should be 100 to 200 grams daily.

Chicken Breast:

Chicken breast is also an amazing source of protein. Hundred grams of chicken breast contains 25 grams of protein in it and is also a lean source of protein which means it does not contain any carbohydrates and fats in it. For a non-vegetarian it is one of the best protein source that can be added in the diet. It is easily available in markets. An individual should consume bone part of it as it does not cost much and contains maximum amount of protein in it.


Legumes are commonly known as Dal or seeds. They are a good source of protein. Hundred grams of legumes not only provides you about 15 grams of protein but also 40 grams of carbohydrates,1 gram of fats and 11 grams of fibre in it. When you cook legumes they become twice of their weight which means consuming one bowl of seeds provides you same amount of proteins as that of 3 chapatis contain in it and as we people consume legumes with chapati so it adds high amount of carbohydrates in your diet.


Milk is the most nutritious liquid as it contains maximum amount of proteins and vitamins in it. Milk is a rich source of fat and for a lean and fit physique one should avoid full cream milk consumption because it contains saturated fats which adds some amount of weight to your body and creates many problems.500 ml of milk intake provides 18 grams of protein,24 grams of carbohydrates and 7.5 grams of fats in it. Milk is also a very good source for carbohydrates and is easily available in local markets.


Peanuts are one of the cheapest source of proteins as it cost less but are very rich in protein in comparison of its cost.30 grams of peanuts contain 7 grams of protein,4.6 grams of carbohydrates and 14 grams of fats. They contain good amount of fat in it which is very helpful for your heart. An individual should consume an average of 1-2 servings in a day which means about 30 to 60 grams of peanuts a day. It is also known as the tasty protein as it can be roasted or peanut butter can be prepared from it. But roasting means to roast it without salt and you can easily make peanut butter at home by checking out the recipe on internet.

These are some of the sources of proteins that are cheap enough and can be afforded by middle class families also. As they are the essential component of a diet they cannot be avoided because if you avoid them you have to suffer the circumstances. Even doctors advise the intake of protein rich substances when an individual suffers from any injury.

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