I get messages from readers in India asking the same question: "I want to eat more protein, but paneer and Greek yogurt are expensive. What can I actually afford?" It's a fair question. Protein doesn't have to break the bank, especially in India where some of the cheapest foods on the planet happen to be protein-packed.
I've done the math using current average retail prices in Indian cities. Here's exactly what each gram of protein costs you.
The Cost-Per-Gram Protein Ranking
I'm calculating cost per gram of protein based on typical retail prices (as of late 2026). Prices vary by city and brand, but the relative ranking stays consistent.
| Food | Price (approx.) | Protein per 100g (raw) | Cost per 1g Protein |
|---|---|---|---|
| Soy Chunks (Nutrela) | Rs 100/200g | 52g | Rs 0.96 |
| Moong Dal | Rs 130/kg | 24g | Rs 0.54 |
| Chana Dal | Rs 90/kg | 22g | Rs 0.41 |
| Rajma (Kidney Beans) | Rs 140/kg | 23g | Rs 0.61 |
| Peanuts (raw) | Rs 120/kg | 26g | Rs 0.46 |
| Eggs | Rs 7/egg (~Rs 120/dozen) | 6g per egg | Rs 1.17 |
| Paneer | Rs 350/kg | 18g | Rs 1.94 |
| Greek Yogurt | Rs 80/400g | 10g | Rs 2.00 |
The Clear Winners
1. Chana Dal - Rs 0.41 per gram of protein
Chana dal is the undisputed champion of budget protein. A kilo costs Rs 90 and gives you 220g of protein. That's enough to add 25-30g of protein to your daily diet for an entire week. Our protein chana masala uses chickpeas (which come from chana) and delivers 25g protein per serving for pennies.
2. Peanuts - Rs 0.46 per gram of protein
Raw peanuts are absurdly cheap and protein-dense. Yes, they're high in calories, but if you're on a budget and need protein, 100g of peanuts gives you 26g of protein for about Rs 12. Try our masala peanut chaat for a spicy protein-packed snack that costs almost nothing to make.
3. Moong Dal - Rs 0.54 per gram of protein
Slightly more expensive than chana dal but cooks faster and is easier to digest. Moong dal tadka is the ultimate budget protein meal. One serving of dal with rice gives you 22g of complete protein for under Rs 20.
The Mid-Range Options
4. Rajma - Rs 0.61 per gram of protein
Kidney beans are slightly pricier than dal but incredibly satisfying. A big pot of rajma masala feeds a family of four for about Rs 60 worth of beans. That's 15+ grams of protein per person, per serving.
5. Soy Chunks - Rs 0.96 per gram of protein
The protein-to-cost ratio is excellent. Soy chunks are 52% protein by weight, which is wild. They're not for everyone in terms of taste and texture, but if you can cook them well, they're incredibly efficient.
6. Eggs - Rs 1.17 per gram of protein
At Rs 7 per egg, you get 6g of complete protein per egg. Three eggs for breakfast costs Rs 21 and gives you 18g of protein. Egg curry is one of the most cost-effective high-protein dinners you can make.
The Expensive (But Worth It) Options
7. Paneer - Rs 1.94 per gram of protein
Paneer is the most expensive common vegetarian protein in India, but it's still far cheaper than chicken breast gram-for-gram in most cities. Pro tip: make paneer at home from milk. Half a liter of full cream milk (Rs 30) gives you about 100g of paneer. That's Rs 1.67 per gram of protein instead of Rs 1.94.
8. Greek Yogurt - Rs 2.00 per gram of protein
Branded Greek yogurt is pricey. But regular dahi (curd) at Rs 50/kg gives you about 11g protein per 100g, which works out to Rs 0.45 per gram. Hang regular curd in a muslin cloth for 2 hours and you have homemade Greek yogurt at a fraction of the cost.
The Budget Protein Day: 120g Protein Under Rs 150
- Breakfast: 3 eggs + 2 rotis = 24g protein, ~Rs 30
- Lunch: Moong dal + rice + curd = 28g protein, ~Rs 25
- Snack: Masala peanuts (50g) + buttermilk = 18g protein, ~Rs 15
- Dinner: Rajma masala + rice = 26g protein, ~Rs 35
- Evening: Glass of milk (300ml) = 10g protein, ~Rs 20
Total: 106g protein for about Rs 125. Add an extra egg or some paneer and you're at 120g for under Rs 150 per day. That's Rs 4,500 per month for a seriously high-protein diet.
You don't need expensive supplements or imported foods to eat high protein in India. The cheapest foods in the market - dal, peanuts, eggs, curd - are your best friends. Use them.