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

calorie/g approx. protein cost/g

food qty protein carb fat calories qty protein cost cost/g notes
protein protein used cost protein used

whey (75% protein) 33 24.75 2.64 0.99 118.47 4.79 1000 750 750 2500 3.33 82.50 3.33
egg white 5.8 20.3 1.74 1.16 98.6 4.9 1 3.5 3.5 7 2.00 40.60 2.00
seitan (gluten) 28 21 3.92 0.84 107.24 5.11 1000 750 412.5 700 0.93 19.60 1.70
chicken breast 100 25 0 5 145 5.8 1000 250 212.5 350 1.40 35.00 1.65
tuna/rohu fish 90 19.8 0 5.4 127.8 6.5 1000 220 198 400 1.82 36.00 2.02
soy chunks 40 20.8 13.2 0.4 139.6 6.71 220 114.4 74.36 45 0.39 8.18 0.61
tofu 145 20.3 8.7 7.25 181.25 8.93 200 28 18.2 75 2.68 54.38 4.12
tempeh 100 20 8 9 193 9.65 200 38 24.7 150 3.95 78.95 6.07
skimmed milk powder 60 21 31.2 0.9 216.9 10.33 1000 350 297.5 550 1.57 33.00 1.85 go slow
soybean 30 10.8 6 6 121.2 11.22 1000 360 216 210 0.58 6.30 0.97
egg whole 3.5 21 0 19.25 257.25 12.3 1 6 6 13 2.17 45.50 2.17
green pea 380 20.52 55.1 1.52 316.16 15.41 1000 54 32.4 170 3.15 64.60 5.25
paneer 110 19.8 0.55 25.3 309.1 15.61 200 36 30.6 75 2.08 41.25 2.45
legume (dal) 100 20 67 1 357 17.85 1000 200 110 150 0.75 15.00 1.36
chickpea (chole) 100 21 62 6 386 18.38 1000 210 126 200 0.95 20.00 1.59
sattu 100 21 65 6 398 18.95 1000 210 126 200 0.95 20.00 1.59
besan 100 20 61 7 387 19.35 1000 210 115.5 100 0.48 9.52 0.87
milk 660 20.46 29.7 23.1 408.54 19.97 500 15 13.5 27 1.80 36.83 2.00
curd 700 21 31.5 24.5 430.5 20.50 400 12 10.2 32 2.67 56.00 3.14
peanuts 80 20 20 38.4 505.6 25.28 1000 250 125 180 0.72 14.40 1.44
peanut butter 100 25 22 50 638 25.52 1000 300 150 400 1.33 33.33 2.67
oats 145 20.3 101.5 10.15 578.55 28.50 1000 120 72 150 1.25 25.38 2.08
wheat 170 20.4 120.7 3.4 595 29.17 1000 120 66 80 0.67 13.60 1.21
seed 110 19.8 30.8 46.2 618.2 31.22 1000 180 99 300 1.67 33.00 3.03

181 360
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 STILL work in progress. WE'RE MAKING IT BETTER.

calorie/g cost/g
food qty protein carb fat fiber calories qty fiber cost RDA % fiber cost notes
fiber fiber
gond katira 10 0.4 9 0.05 8 20.05 2.5 1000 800 500 0.63 26.7% it's a supplement. ONLY use when you're unable to meet fiber requirements from food alone. PRIORITIZE FOOD FIRST
psyllium husk (supplement) 10 0.34 7.5 0.04 7 31.72 4.5 1000 700 1500 2.14 15.0
raspberry 100 1.5 12 0.7 6.5 60.3 9.3 1000 65 1200 18.46 21.7% 120.0 don't rely as a your major source of fiber. it's used as flavor enhancer only
blackberry 100 2 9.6 0.5 5.3 50.9 9.6 1000 53 1200 22.64 17.7% 120.0
guava 100 2.5 14 0.3 5.4 68.7 12.7 1000 54 80 1.48 18.0% 8.0
defatted cocoa powder 10 2 5.8 1.4 3.3 43.8 13.3 1000 330 1000 3.03 11.0% 10.0
spinach 100 2.9 3.6 0.4 2.2 29.6 13.5 1000 22 60 2.73 7.3% 6.0
chia seeds 20 3.3 8.4 6.2 6.8 102.6 15.1 1000 340 450 1.32 22.7% 9.0
kidney bean (rajma) 40 8.8 24 0.4 8.8 134.8 15.3 1000 220 200 0.91 29.3% 8.0
carrot 100 0.9 9.6 0.2 2.8 43.8 15.6 1000 28 40 1.43 9.3% 4.0
green peas 100 5.4 14.5 0.4 5.2 83.2 16.0 1000 52 170 3.27 17.3% 17.0
chiku 100 0.4 20 1 5.3 90.6 17.1 1000 53 100 1.89 17.7% 10.0
flax seed 20 3.6 5.8 8 5.4 109.6 20.3 1000 270 250 0.93 18.0% 5.0
pear 100 0.4 15.5 0.1 3.1 64.5 20.8 1000 31 120 3.87 10.3% 12.0
moong dal 40 8.8 25.2 0.4 6.4 139.6 21.8 1000 160 180 1.13 21.3% 7.2
other dals & beans 40 8 25.2 0.8 6.4 140 21.9 1000 150 180 1.20 21.3% 7.7
broccoli 100 2.8 11.2 0.6 2.6 61.4 23.6 1000 26 100 3.85 8.7% 10.0
apple 100 1 14 0.3 2.5 62.7 25.1 1000 25 90 3.60 8.3% 9.0
avocado 100 2 8.5 14.7 6.7 174.3 26.0 1000 67 1000 14.93 22.3% 100.0
popcorn kernels 40 5 30 1.88 6 156.92 26.2 1000 150 200 1.33 20.0% 8.0
soy chunks 40 20.8 13.2 0.2 5.2 137.8 26.5 1000 130 150 1.15 17.3% 6.0
sweet potato 100 2 21 0.2 3.3 93.8 28.4 1000 33 70 2.12 11.0% 7.0
wheat 100 12 71 2 12.2 350 28.7 1000 122 80 0.66 40.7% 8.0
chickpea (chole) 40 8 25.2 2.4 4.88 154.4 31.6 1000 122 250 2.05 16.3% 10.0
oats 40 6.4 26.4 2.8 4.8 156.4 32.6 1000 120 180 1.50 16.0% 7.2
millet 50 5.5 36.5 1.5 5 181.5 36.3 1000 100 180 1.80 16.7% 9.0
banana 100 1 22 0.3 2.6 94.7 36.4 1000 26 70 2.69 8.7% 7.0
other veggies 100 1 13 0.5 1.5 60.5 40.3 1000 15 50 3.33 5.0% 5.0
coconut meat 40 1.32 6 13.2 3.6 148.08 41.1 1000 90 250 2.78 12.0% 10.0
other fruits 100 1 14 0.5 1.5 64.5 43.0 1000 15 50 3.33 5.0% 5.0
almonds 20 4.2 4.4 9.8 2.6 122.6 47.2 1000 130 900 6.92 8.7% 18.0
soybean dal 30 10.8 9 6 2.79 133.2 47.7 1000 93 200 2.15 9.3% 6.0
dark chocolate 15 1.2 6.9 6.6 1.65 91.8 55.6 1000 110 1100 10.00 5.5% 16.5
bael pulp 100 3.5 32 3.5 3 173.5 57.8 1000 54 80 1.48 10.0% 4.4
other seeds 65 13.65 9.75 31.85 5.525 380.25 68.8 1000 85 700 8.24 18.4% 45.5
peanut 60 15 12 30 5.4 378 70.0 1000 90 170 1.89 18.0% 10.2
other nuts 20 3.2 4 10 1.4 118.8 84.9 1000 67 800 11.94 4.7% 16.7
 Water Content Calories per calorie calorie per Type of calorie
Fruit quantity Carbs (g) Protein (g) Fat (g) Fiber (g)
(%) 100g density kg density
shirataki noodles 100 96 4 0 0 4 16 0.16 160 low
Lettuce 100 96.1 2.9 0.9 0.1 1.2 16.1 0.16 161 low
Celery 100 96.1 3 0.7 0.2 1.6 16.6 0.17 166 low
bottle gourd (ghia) 100 95.8 3.6 0.6 0.02 1.2 17.0 0.17 169.8 low
Radish 100 95.8 3.4 0.7 0.1 1.6 17.3 0.17 173 low
Cucumber 100 95.6 3.6 0.7 0.1 0.5 18.1 0.18 181 low
Zucchini 100 95.4 3.1 1.2 0.3 1 19.9 0.20 199 low
tomato 100 95.1 3.6 1 0.3 1.2 21.1 0.21 211 low
Bell Peppers 100 94.3 4.6 0.9 0.2 1.7 23.8 0.24 238 low
Asparagus 100 93.7 3.9 2.2 0.2 2.1 26.2 0.26 262 low
Mushrooms 100 93.3 3.3 3.1 0.3 1 28.3 0.28 283 low
Cabbage 100 92.8 5.8 1.3 0.1 2.5 29.3 0.29 293 low
Spinach 100 93.1 3.6 2.9 0.4 2.2 29.6 0.30 296 low
Watermelon 100 91.95 7.2 0.65 0.2 0.4 33.2 0.33 332 low
Strawberry 100 91.7 7.4 0.6 0.3 2 34.7 0.35 347 low
Grapefruit 100 91.1 8 0.8 0.1 1.6 36.1 0.36 361 low
Cantaloupe 100 91 8 0.8 0.2 1 37 0.37 370 low
Broccoli 100 90.2 6.6 2.8 0.4 2.6 41.2 0.41 412 low
Broccoli 100 89.8 7 2.8 0.4 2.6 42.8 0.43 428 low
Lemon 100 89.3 9.3 1.1 0.3 2.8 44.3 0.44 443 low
Peach 100 89.3 9.5 0.9 0.3 1.5 44.3 0.44 443 low
Papaya 100 89.2 10 0.5 0.3 1.7 44.7 0.45 447 low
Carrot 100 88.9 10 0.9 0.2 2.8 45.4 0.45 454 low
Egg White 100 88.2 0.7 10.9 0.2 0 48.2 0.48 482 low
Blackberry 100 88.5 9.6 1.4 0.5 5.3 48.5 0.49 485 low
Plum 100 88 11 0.7 0.3 1.5 49.5 0.50 495 low
Orange 100 87.2 11.8 0.9 0.1 2.4 51.7 0.52 517 low
Apricot 100 87.2 11 1.4 0.4 2 53.2 0.53 532 low
Pineapple 100 86.3 13.1 0.5 0.1 1.4 55.3 0.55 553 low
Raspberry 100 86.2 11.9 1.2 0.7 6.5 58.7 0.59 587 low
Apple 100 85.5 14 0.3 0.2 2.4 59 0.59 590 low
Pear 100 84.3 15.2 0.4 0.1 3.1 63.3 0.63 633 low
Blueberry 100 84.5 14.5 0.7 0.3 2.4 63.5 0.64 635 low
Mango 100 83.8 15 0.8 0.4 1.6 66.8 0.67 668 low
Kiwi 100 83.8 14.7 1 0.5 3 67.3 0.67 673 low
Cherries 100 82.8 16 1 0.2 2.1 69.8 0.70 698 low
Lychee 100 81.8 17 0.8 0.4 1.3 74.8 0.75 748 low
Grapes 100 81.3 18 0.6 0.1 1 75.3 0.75 753 low
Guava 100 82.4 14 2.6 1 5.5 75.4 0.75 754 low
Potato 100 80.9 17 2 0.1 2.2 76.9 0.77 769 low
chiku 100 80 18 1 1 5.5 85 0.85 850 low
Pomegranate 100 80.1 17 1.7 1.2 4 85.6 0.86 856 low
Banana 100 77.6 21 1.1 0.3 2.6 91.1 0.91 911 low
Lentils (dal) 100 70.6 20 9 0.4 8 119.6 1.20 1196 low
Rice (boiled) 100 69 28 2.7 0.3 0.4 125.5 1.26 1255 low
Tofu 100 74 6 14 6 1 134 1.34 1340 low
Egg (Whole) 100 75.3 1.1 13 10.6 0 151.8 1.52 1518 low
Chicken Breast 100 65.4 0 31 3.6 0 156.4 1.56 1564 low
Avocado 100 75 9 2 14 7 170 1.70 1700 moderate
Chickpeas 100 61 27 9 3 8 171 1.71 1710 moderate
Fish (Salmon) 100 66.2 0 20.4 13.4 0 202.2 2.02 2022 moderate
Paneer 100 60 0 18 22 0 270 2.70 2700 moderate
Pumpkin Seeds 100 21 15 19 45 6 541 5.41 5410 high
Flaxseeds 100 10.5 29 18.3 42.2 27.3 569 5.69 5690 high
Almonds 100 6.9 22 21.2 49.9 12.5 621.9 6.22 6219 high
Walnuts 100 5.6 14 15.2 65.2 6.7 703.6 7.04 7036 high