Instructions

- You can't edit this file. THIS IS VIEW ONLY. go to file from top left, make a copy and edit or download as excel in your phone/pc and edit.
- you just need to change the qty (quantities column) and cost (if only, this is different in your local area).
- all formulas are in place, don't change them
- lowest calorie/gram protein means it's the leanest source of protein. egg here is the leanest source of protein as it only gives 4.6 kcal per gram of protein
- lowest cost/gram protein means it's the cheapest source of protein. Sort using the drop down.
- comment if you don't understand anything

Protein calorie/g approx. protein cost/g

food source amino acid qty protein carb fat calories qty protein cost cost/g notes
Availability protein protein used cost protein used

egg white non-veg complete 100% 29 101.5 5.8 5.8 481.4 4.7 1 3.5 3.5 7 2.00 203.00 2.00
whey (75% protein) veg complete 100% 28 21 2.24 0.84 100.52 4.79 1000 750 750 2500 3.33 70.00 3.33
tuna/rohu fish non-veg complete 90-100% 50 11 0 1 53 4.8 1000 220 198 400 1.82 20.00 2.02
seitan (gluten) veg incomplete 50% 100 75 14 3 383 5.11 1000 750 412.5 700 0.93 70.00 1.70
chicken breast non-veg complete 80-90% 100 26 0 4 140 5.4 1000 250 212.5 350 1.40 36.40 1.65
soy chunks veg complete 60-70% 45 23.4 14.85 0.45 157.05 6.71 220 114.4 74.36 45 0.39 9.20 0.61
moringa leaves veg incomplete 100 9.4 8.2 1.4 83 8.83 1000 90 58.5 180 2.00 18.80 3.08 50-100 g fresh moringa leaves consumption daily (in your recipes) will ensure that you get enough of your daily dose of essential vitamins & minerals
tofu veg complete 60-70% 100 14 6 5 125 8.93 200 28 18.2 75 2.68 37.50 4.12
tempeh veg complete 60-70% 100 20 8 9 193 9.65 200 38 24.7 150 3.95 78.95 6.07
skimmed milk powder veg complete 80-90% 55 19.25 28.6 0.825 198.825 10.33 1000 350 297.5 550 1.57 30.25 1.85 go slow
soybean veg complete 50-60% 30 10.8 6 6 121.2 11.22 1000 360 216 210 0.58 6.30 0.97
egg whole non-veg complete 100% 3 18 0 16.5 220.5 12.3 1 6 6 7 1.17 21.00 1.17
paneer veg complete 80-90% 100 18 0.5 23 281 15.61 200 36 30.6 75 2.08 37.50 2.45
legume (dal) veg incomplete 50-60% 500 100 330 5 1765 17.65 1000 200 110 150 0.75 75.00 1.36
sattu veg incomplete 50-60% 50 10.5 30.5 3 191 18.19 1000 210 115.5 200 0.95 10.00 1.73
besan veg incomplete 50-60% 50 10 30.5 3.5 193.5 19.35 1000 210 115.5 100 0.48 4.76 0.87
milk veg complete 90% 650 20.15 29.25 22.75 402.35 19.97 500 15 13.5 27 1.80 36.27 2.00
curd veg complete 80-90% 650 19.5 29.25 22.75 399.75 20.50 400 12 10.2 32 2.67 52.00 3.14
peanut butter veg incomplete 50-60% 100 30 22 50 658 21.93 1000 300 150 400 1.33 40.00 2.67
peanuts veg incomplete 50-60% 100 25 25 48 632 25.28 1000 250 125 180 0.72 18.00 1.44
seed veg incomplete 50-60% 100 18 28 42 562 31.22 1000 180 99 300 1.67 30.00 3.03

13.65
Note -
we get a commission when you click on the link and purchase. You can also visit amazon or any other ecomm store and directly purchase.
none of these recommendations are sponsored

food source qty protein carb fat calories calorie/g protein qty protein cost cost/g protein cost affiliate link
protein bar veg 52 12.5 20.3 13.5 252.7 20.3 52 12.48 46 3.69 46.00 https://amzn.to/46dnXdm
whey veg 20 15 1.2 0.6 70.2 4.68 1000 750 2500 3.33 50.00
tofu veg 100 14 6 5 125 8.93 200 28 75 2.68 37.50
amul protein lassi veg 250 15.0 31.3 0.8 191.8 12.8 250 15 40 2.67 40.00 https://shop.amul.com/en/product/amul-high-protein-mango-lassi-250-ml-or-pack-of-32
pumpkin seed veg 50 14.5 7 24.5 306.5 21.14 1000 290 750 2.59 37.50
soya snack veg 30 14.4 9 1.5 107.1 7.44 100 48 93 1.94 27.90 https://amzn.to/3NCY0wS
paneer veg 80 14.4 0.4 17.6 217.6 15.11 200 40 75 1.88 27.00
milk veg 300 9 13.5 10.5 184.5 20.50 500 15 27 1.80 16.20
roasted soybean veg 40 15.2 13.6 6.8 176.4 11.61 1000 380 572 1.51 22.88 https://amzn.to/3p3nrOF
peanut butter veg 40 10.4 10 20 261.6 25.15 1000 300 400 1.33 13.87
milk powder veg 40 14.0 20.8 0.6 144.6 10.33 1000 350 450 1.29 18.00
egg whole non-veg 3 18 0 16.5 220.5 12.3 1 6 7 1.17 21.00
peanuts veg 40 10 10 19.6 256.4 25.64 1000 250 180 0.72 7.20
roasted chana veg 75 15.75 45.75 4.5 286.5 18.19 1000 210 150 0.71 11.25
soy granule namkeen veg 30 15.6 9.9 0.3 104.7 6.71 220 114.4 45 0.39 6.14 recipe - https://www.youtube.com/shorts/KlNc7jABjmI

peanut butter veg 30 7.8 7.5 15 196.2 25.15 1000 300 400 1.33 10.40
bread non-veg 1.0 2.4 14.0 0.8 72.8 30.3 10 24 50 2.08 5.00
total 10.2 21.5 15.8 269 55.49 1010 324 450 3.42 15.40
instructions
foods are uncooked
RDA : 30g fiber per day
**this list is work in progress. allow us sometime to complete it. we will notify here..

calorie/g cost/g
food qty protein carb fat fiber calories qty fiber cost RDA % fiber cost notes
fiber fiber
psyllium husk (supplement) 10 0.34 7.5 0.04 7 31.72 4.5 1000 700 1500 2.14 it's a supplement. ONLY use when you're unable to meet fiber requirements from food alone. PRIORITIZE FOOD FIRST
chia seeds 20 3.3 8.4 6.2 6.8 102.6 15.1 1000 340 450 1.32 22.7% 9.0
defatted cocoa powder 10 2 5.8 1.4 3.3 43.8 13.3 1000 330 1000 3.03 11.0% 10.0 don't rely as a your major source of fiber. it's used as flavor enhancer only
flax seed 20 3.6 5.8 8 5.4 109.6 20.3 1000 270 250 0.93 18.0% 5.0
kidney bean (rajma) 40 8.8 24 0.4 8.8 134.8 15.3 1000 220 200 0.91 29.3% 8.0
moong dal 40 8.8 25.2 0.4 6.4 139.6 21.8 1000 160 180 1.13 21.3% 7.2
popcorn kernels 40 5 30 1.88 6 156.92 26.2 1000 150 200 1.33 20.0% 8.0
other dals & beans 40 8 25.2 0.8 6.4 140 21.9 1000 150 180 1.20 21.3% 7.7
almonds 20 4.2 4.4 9.8 2.6 122.6 47.2 1000 130 900 6.92 8.7% 18.0
soy chunks 40 20.8 13.2 0.2 5.2 137.8 26.5 1000 130 150 1.15 17.3% 6.0
chickpea (chole) 40 8 25.2 2.4 4.88 154.4 31.6 1000 122 250 2.05 16.3% 10.0
wheat 100 12 71 2 12.2 350 28.7 1000 122 80 0.66 40.7% 8.0
oats 40 6.4 26.4 2.8 4.8 156.4 32.6 1000 120 180 1.50 16.0% 7.2
dark chocolate 15 1.2 6.9 6.6 1.65 91.8 55.6 1000 110 1100 10.00 5.5% 16.5
millet 50 5.5 36.5 1.5 5 181.5 36.3 1000 100 180 1.80 16.7% 9.0
soybean dal 30 10.8 9 6 2.79 133.2 47.7 1000 93 200 2.15 9.3% 6.0
coconut meat 40 1.32 6 13.2 3.6 148.08 41.1 1000 90 250 2.78 12.0% 10.0
peanut 60 15 12 30 5.4 378 70.0 1000 90 170 1.89 18.0% 10.2
other seeds 65 13.65 9.75 31.85 5.525 380.25 68.8 1000 85 700 8.24 18.4% 45.5
other nuts 20 3.2 4 10 1.4 118.8 84.9 1000 67 800 11.94 4.7% 16.7
avocado 100 2 8.5 14.7 6.7 174.3 26.0 1000 67 1000 14.93 22.3% 100.0
raspberry 100 1.5 12 0.7 6.5 60.3 9.3 1000 65 1200 18.46 21.7% 120.0
green peas 100 5.4 14.5 0.4 5.5 83.2 15.1 1000 55 70 1.27 18.3% 7.0
guava 100 2.5 14 0.3 5.4 68.7 12.7 1000 54 80 1.48 18.0% 8.0
blackberry 100 2 9.6 0.5 5.3 50.9 9.6 1000 53 1200 22.64 17.7% 120.0
sweet potato 100 2 21 0.2 3.3 93.8 28.4 1000 33 70 2.12 11.0% 7.0
pear 100 0.4 15.5 0.1 3.1 64.5 20.8 1000 31 120 3.87 10.3% 12.0
carrot 100 0.9 9.6 0.2 2.8 43.8 15.6 1000 28 40 1.43 9.3% 4.0
broccoli 100 2.8 11.2 0.6 2.6 61.4 23.6 1000 26 100 3.85 8.7% 10.0
banana 100 1 22 0.3 2.6 94.7 36.4 1000 26 70 2.69 8.7% 7.0
apple 100 1 14 0.3 2.5 62.7 25.1 1000 25 90 3.60 8.3% 9.0
spinach 100 2.9 3.6 0.4 2.2 29.6 13.5 1000 22 60 2.73 7.3% 6.0
other veggies 100 1 13 0.5 1.5 60.5 40.3 1000 15 50 3.33 5.0% 5.0
other fruits 100 1 14 0.5 1.5 64.5 43.0 1000 15 50 3.33 5.0% 5.0