Instructions
- 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 onl
- lowest cost/gram protein means it's the cheapest source of protein. Sort using the drop down.
- comment if you don't understand anything
- YOu can't edit this file. THIS IS VIEW ONLY. go to file make your copy and edit or download as excel and e
food source quality qty protein carb fat calories calorie/g protein
egg white non-veg complete 3 10.5 0.3 0.6 48.6 4.6
whey veg complete 50 37.5 3 1.5 175.5 4.68
tuna/rohu fish non-veg complete 50 11 0 1 53 4.8
chicken breast non-veg complete 50 13 0 2 70 5.4
soy granule veg complete 40 20.8 13.2 0.4 139.6 6.71
tofu veg complete 150 21 9 7.5 187.5 8.93
tempeh veg complete 100 20 8 9 193 9.65
milk powder veg complete 50 17.5 26 0.75 180.75 10.33
soybean veg complete 50 18 10 10 202 11.22
egg whole non-veg complete 1 6 0 5.5 73.5 12.3
paneer veg complete 50 9 0.25 11 136 15.11
legume (dal) veg incomplete 50 10 33 0.5 176.5 17.65
sattu veg incomplete 50 10.5 30.5 3 191 18.19
besan veg incomplete 50 10 30.5 3.5 193.5 19.35
milk veg complete 50 1.55 2.25 1.75 30.95 19.97
curd veg complete 150 4.5 6.75 5.25 92.25 20.50
peanut butter veg incomplete 50 15 12.5 25 335 22.33
peanuts veg incomplete 50 10.5 12.5 24 308 29.33
seed veg incomplete 50 9 14 21 281 31.22
255.35 211.75 133 3067.65
70 120
50
0.41666667
ource of protein as it only gives 4.4 kcal per gram of protein
ownload as excel and edit.
qty protein cost cost/g protein cost
1 3.5 7 2.00 21.00
1000 750 2500 3.33 125.00
1000 220 400 1.82 20.00
1000 300 450 1.50 19.50
220 114.4 45 0.39 8.18
200 28 75 2.68 56.25
200 38 150 3.95 78.95
1000 350 500 1.43 25.00
1000 360 210 0.58 10.50
1 6 7 1.17 7.00
200 40 75 1.88 16.88
1000 200 150 0.75 7.50
1000 210 200 0.95 10.00
1000 210 100 0.48 4.76
500 15 27 1.80 2.79
400 12 32 2.67 12.00
1000 300 400 1.33 20.00
1000 250 180 0.72 7.56
1000 180 300 1.67 15.00
Note -
we get a commission when you click on the link and purchase. You can also visit amazon or any other eco
none of these recommendations are sponsored
food source qty protein carb fat caloriescalorie/g protein
protein bar veg 52 12.5 20.3 13.5 252.7 20.3
whey veg 20 15 1.2 0.6 70.2 4.68
tofu veg 100 14 6 5 125 8.93
amul protein lassi veg 250 15.0 31.3 0.8 191.8 12.8
pumpkin seed veg 50 14.5 7 24.5 306.5 21.14
soya snack veg 30 14.4 9 1.5 107.1 7.44
paneer veg 80 14.4 0.4 17.6 217.6 15.11
milk veg 300 9 13.5 10.5 184.5 20.50
roasted soybean veg 40 15.2 13.6 6.8 176.4 11.61
peanut butter veg 40 10.4 10 20 261.6 25.15
milk powder veg 40 14.0 20.8 0.6 144.6 10.33
egg whole non-veg 3 18 0 16.5 220.5 12.3
peanuts veg 40 10 10 19.6 256.4 25.64
roasted chana veg 75 15.75 45.75 4.5 286.5 18.19
soy granule namkeen veg 30 15.6 9.9 0.3 104.7 6.71
peanut butter veg 30 7.8 7.5 15 196.2 25.15
bread non-veg 1.0 2.4 14.0 0.8 72.8 30.3
total 10.2 21.5 15.8 269 55.49
sit amazon or any other ecomm store and directly purchase.
qty protein cost cost/g protein cost affiliate link
52 12.48 46 3.69 46.00 https://amzn.to/46dnXdm
1000 750 2500 3.33 50.00
200 28 75 2.68 37.50
250 15 40 2.67 40.00 https://shop.amul.com/en/product/amul-high-protein-mango-lassi
1000 290 750 2.59 37.50
100 48 93 1.94 27.90 https://amzn.to/3NCY0wS
200 40 75 1.88 27.00
500 15 27 1.80 16.20
1000 380 572 1.51 22.88 https://amzn.to/3p3nrOF
1000 300 400 1.33 13.87
1000 350 450 1.29 18.00
1 6 7 1.17 21.00
1000 250 180 0.72 7.20
1000 210 150 0.71 11.25
220 114.4 45 0.39 6.14 recipe - https://www.youtube.com/shorts/KlNc7jABjmI
1000 300 400 1.33 10.40
10 24 50 2.08 5.00
1010 324 450 3.42 15.40
/amul-high-protein-mango-lassi-250-ml-or-pack-of-32
/shorts/KlNc7jABjmI
