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
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% 135 101.25 10.8 4.05 484.65 4.79 1000 750 750 2500 3.33 337.50 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 complete 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 250 212.5 450 1.80 46.80 2.12
soy chunks veg complete 60-70% 100 52 33 1 349 6.71 220 114.4 74.36 45 0.39 20.45 0.61
tofu veg complete 60-70% 150 21 9 7.5 187.5 8.93 200 28 18.2 75 2.68 56.25 4.12
tempeh veg complete 60-70% 50 10 4 4.5 96.5 9.65 200 38 24.7 150 3.95 39.47 6.07
milk powder veg complete 80-90% 55 19.25 28.6 0.825 198.825 10.33 1000 350 297.5 500 1.43 27.50 1.68
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 22 272 15.11 200 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% 500 15.5 22.5 17.5 309.5 19.97 500 15 13.5 27 1.80 27.90 2.00
curd veg complete 80-90% 200 6 9 7 123 20.50 400 12 10.2 32 2.67 16.00 3.14
peanut butter veg incomplete 50-60% 35 10.5 8.75 17.5 234.5 22.33 1000 300 150 400 1.33 14.00 2.67
peanuts veg incomplete 50-60% 50 10.5 12.5 24 308 29.33 1000 250 125 180 0.72 7.56 1.44
seed veg incomplete 50-60% 50 9 14 21 281 31.22 1000 180 99 300 1.67 15.00 3.03
Note -
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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