Cheap High Protein Food in India
This protein-per-rupee list helps students, beginners, hostel lifters, and budget gym-goers find affordable Indian foods that still support muscle gain.
Quick comparison table
| Food | Protein | Calories | Cost | Protein per ₹10 |
|---|---|---|---|---|
| Soya Chunks (cooked) | 26g | 170 | ₹13 | 20.0g |
| Sattu Drink | 12g | 220 | ₹10 | 12.0g |
| Soya Chunk Curry | 28g | 220 | ₹25 | 11.2g |
| Boiled Eggs (2) | 12g | 140 | ₹13 | 9.2g |
| Omelette (2 eggs) | 13g | 190 | ₹17 | 7.6g |
| Besan Chilla (2) | 10g | 200 | ₹15 | 6.7g |
| Roasted Chana (1 cup) | 10g | 180 | ₹15 | 6.7g |
| Egg Bhurji | 14g | 220 | ₹22 | 6.4g |
| Chapati / Roti | 3g | 105 | ₹5 | 6.0g |
| Missi Roti | 6g | 140 | ₹10 | 6.0g |
| Peanut Chikki (1 bar) | 6g | 180 | ₹10 | 6.0g |
| Masoor Dal (cooked) | 14g | 190 | ₹25 | 5.6g |
| Milk (toned, 1 glass) | 6g | 120 | ₹12 | 5.0g |
| Anda Paratha | 12g | 280 | ₹25 | 4.8g |
| Moong Dal (cooked) | 14g | 210 | ₹30 | 4.7g |
| Chicken Breast (grilled) | 31g | 165 | ₹70 | 4.4g |
| Egg Curry | 14g | 250 | ₹32 | 4.4g |
| Chana Dal (cooked) | 13g | 230 | ₹30 | 4.3g |
How to use this list
Pick foods that fit your goal, budget, and diet. For muscle gain, start with higher-protein foods and add carbs around training. For fat loss, compare calories as well as protein so your meals stay filling without overshooting your target. For budget eating, use the protein-per-rupee column to find foods that deliver more protein for less money.
Every item links to a static nutrition page with serving size, macro breakdown, cost, and related foods. You can also use the interactive database to filter all 80+ foods by veg or non-veg, region, meal type, protein, calories, and cost.
Need the full searchable chart?
Open the Food Database