💡 Quick Answer
Soya chunks are the cheapest protein in India: about ₹6–10 for 25 g of protein, or 26–40 g of protein per ₹10. Moong or masoor dal, kala chana and loose sattu follow at roughly ₹11–18 per 25 g. Eggs are the cheapest non-veg option at about ₹24–28 per 25 g; mid-range whey and packaged tofu are among the most expensive.
- Cheapest veg: soya chunks, then dal, kala chana and sattu.
- Cheapest non-veg: eggs, then rohu and boneless chicken breast (~₹30–50 per 25 g).
- Whey: budget 1 kg tubs cost ~₹53–70 per 25 g, about the same as branded paneer packs.
- ₹100 a day can buy ~110 g of protein on a vegetarian diet.
If you are trying to hit 100 g or more of protein a day on a student or first-job budget, the food you choose matters more than any supplement. Prices per kilo are misleading, because foods hold very different amounts of protein. The fair way to compare is cost per 25 g of protein (roughly one solid serving) and protein per ₹10.
How We Did the Maths
For each food: ₹ per 25 g protein = (₹ per kg ÷ grams of protein per kg) × 25, and protein per ₹10 = grams of protein per kg ÷ ₹ per kg × 10. Protein is per kg as bought (dry for pulses and soya, raw for meat and fish). Prices are shown as ranges and are prices at the time of writing (October 2026); they vary by city and brand. Loose kirana prices are often lower than app prices.
Cheapest Protein Sources in India, Ranked
| # | Food | Price used | Protein per kg (as bought) | ₹ per 25 g protein | Protein per ₹10 |
|---|---|---|---|---|---|
| 1 | Soya chunks (dry) | ₹130–200/kg | ~520 g | ₹6–10 | 26–40 g |
| 2 | Moong / masoor dal (dry) | ₹110–150/kg | ~240 g | ₹11–16 | 16–22 g |
| 3 | Kala chana (dry) | ₹90–140/kg | ~190 g | ₹12–18 | 14–21 g |
| 4 | Sattu | ₹100–230/kg (loose to branded) | ~200 g | ₹13–29 | 9–20 g |
| 5 | Peanuts | ₹150–250/kg | ~250 g | ₹15–25 | 10–17 g |
| 6 | Eggs | ₹6–7 each | 6.3 g per egg | ₹24–28 | 9–10.5 g |
| 7 | Roasted chana | ₹170–300/kg | ~200 g | ₹21–38 | 7–12 g |
| 8 | Rohu fish (cut pieces, with bone) | ₹180–300/kg | ~150 g (estimate) | ₹30–50 | 5–8 g |
| 9 | Chicken breast (boneless, raw) | ₹300–450/kg | ~225 g | ₹33–50 | 5–7.5 g |
| 10 | Paneer (loose) | ₹250–400/kg | ~189 g | ₹33–53 | 4.7–7.6 g |
| 11 | Toned milk (pouch) | ₹55–60/litre | ~32 g per litre | ₹43–47 | 5.3–5.8 g |
| 12 | Curd / dahi | ₹69–80/kg | ~33 g | ₹52–61 | 4.1–4.8 g |
| 13 | Whey, budget (1 kg concentrate) | ₹1,600–2,100/kg | ~750 g | ₹53–70 | 3.6–4.7 g |
| 14 | Whole chicken, curry cut | ₹330–400/kg (online) | ~150 g (estimate) | ₹55–67 | 3.8–4.5 g |
| 15 | Tofu (packaged) | ₹70–110 per 200 g | ~146 g | ₹60–94 | 2.7–4.2 g |
| 16 | Whey, mid-range brand (1 kg) | ₹2,500–3,600/kg | ~750 g | ₹83–120 | 2.1–3.0 g |
Notes on the numbers:
- Soya chunks win by a distance. Details and cooking tips are in our soya chunks protein guide.
- Sattu has the widest range: loose or value brands at ₹100–130/kg are close to dal, while premium packs at over ₹200/kg cost more than eggs. See the sattu protein guide.
- Eggs use about 6.3 g of protein for a large egg (protein in egg). Desi eggs are smaller and cost more.
- Rohu and curry-cut chicken include bone, so we estimate about 15 g of edible protein per 100 g as bought (rohu flesh is about 19–20 g per 100 g). The curry-cut prices are from Licious and FreshToHome; a local chicken shop is often cheaper.
- Paneer: branded 200 g packs at about ₹85–99 work out to roughly ₹56–66 per 25 g, more than loose paneer.
- Whey assumes about 24–25 g protein per 32–33 g scoop. Check your tub's label; under-dosed tubs cost more per real gram. Our guide to whey protein under ₹2,000 shows how to run the maths.
Cheapest Veg vs Non-Veg Protein
Vegetarian: soya chunks (₹6–10 per 25 g), dal (₹11–16), kala chana (₹12–18) and loose sattu. Milk and curd are not the cheapest per gram but are easy to digest and fill gaps. For a full list of vegetarian options, see protein-rich vegetarian food.
Non-vegetarian: eggs are cheapest at ₹24–28 per 25 g. Rohu and boneless chicken breast sit at about ₹30–50, depending heavily on your city. Mutton and prawns are far more expensive per gram and are not in the ranking.
Cheapest Complete Protein
Soya chunks are the cheapest complete protein in India. Soy contains all nine essential amino acids and scores close to 1.0 on PDCAAS, the same top score as eggs and whey. Among animal foods, eggs are the cheapest complete protein. Dal and chana are slightly short in methionine, but eating them with rice or roti across the day covers that cheaply.
A ₹100 a Day, 100 g Protein Veg Plan
| Food (whole day) | Amount | Protein | Cost |
|---|---|---|---|
| Soya chunks (dry) | 50 g | ~26 g | ₹7–10 |
| Moong / masoor dal (dry, 2 thick katoris) | 100 g | ~24 g | ₹11–15 |
| Whole wheat atta (6–7 rotis) | 200 g | ~22 g | ₹10–12 |
| Toned milk | 500 ml | ~16 g | ₹28–30 |
| Sattu drink | 50 g | ~10 g | ₹5–12 |
| Peanuts | 40 g | ~10 g | ₹6–10 |
| Rice | 75 g raw | ~5 g | ₹4–5 |
| Vegetables, onion-tomato, oil | — | — | ₹15–20 |
| Total | ~113 g | ~₹85–115 |
That comes to roughly 2,200–2,500 kcal, depending on how much oil you use. Atta and rice use typical ranges of ₹50–60/kg and ₹50–70/kg. Swap 50 g of soya for 4 eggs if you eat them (about ₹24–28). For full meal-by-meal veg and non-veg days, see the budget muscle gain diet plan, and find your own target with the protein calculator.
Why the Cheapest Isn't Always the Best
- Digestibility and gut comfort. 100 g of dry soya or a big pile of chana can cause gas and bloating. Build up slowly, soak well, and split soya across meals (25–50 g dry a day suits most people).
- Calories that come along. 25 g of protein from dal brings about 360 kcal of mostly carbs, and from peanuts about 570 kcal of mostly fat. Fine for bulking, harder when cutting.
- Leucine per meal. Muscle growth responds to about 2.5–3 g of leucine per meal. Whey, eggs and milk reach that with less total protein; plant meals need about 30–40 g of protein to match.
- Convenience. A scoop of whey or a few boiled eggs takes two minutes; soya and dal need cooking. If convenience is what keeps you consistent, paying a little more per gram is worth it.
The cheapest reliable approach is a base of soya, dal and eggs or milk, with paneer, chicken or whey as top-ups when the budget allows.
Frequently Asked Questions
What is the cheapest protein source in India?
Soya chunks. At about 52 g protein per 100 g dry and roughly ₹130 to 200 per kg, 25 g of protein costs about ₹6 to 10, or 26 to 40 g of protein per ₹10. Moong or masoor dal, kala chana and loose sattu come next at roughly ₹11 to 18 per 25 g.
What is the cheapest non-veg protein in India?
Eggs. At ₹6 to 7 each and about 6.3 g protein per egg, 25 g of protein costs about ₹24 to 28. Boneless chicken breast and rohu fish cost roughly ₹30 to 50 per 25 g at typical city prices.
Is whey protein cheaper than chicken or paneer?
Usually not, but budget whey is close. A 1 kg budget concentrate at ₹1,600 to 2,100 works out to about ₹53 to 70 per 25 g protein, versus about ₹33 to 50 for chicken breast and ₹33 to 53 for loose paneer. Mid-range brands cost about ₹83 to 120 per 25 g.
Can I get 100 g protein for ₹100 a day?
Yes, on a vegetarian diet. Soya chunks, moong or masoor dal, toned milk, sattu, peanuts and atta rotis give about 110 g of protein for roughly ₹85 to 115 a day at October 2026 prices, including vegetables and oil.
Is soya chunks a complete protein?
Yes. Soy contains all nine essential amino acids and scores close to 1.0 on PDCAAS, so soya chunks are the cheapest complete protein in India. Eggs are the cheapest complete animal protein.
Which cheap protein is best for muscle gain?
Use a mix. Soya chunks and dal give the most protein per rupee, while eggs, milk and curd add easy-to-digest, leucine-rich protein. Build meals of 25 to 40 g protein from two or three cheap sources rather than relying on one.
Sources: Prices: our budget muscle gain diet and whey under ₹2,000 guides, plus BigBasket, Blinkit, Amazon/Flipkart, Licious, FreshToHome and market-rate listings checked October 2026. Nutrition: IFCT 2017 (ICMR-NIN) for soya chunks, dals, chana, sattu, peanuts, paneer and rohu; USDA FoodData Central for eggs and chicken; brand labels for milk, curd, tofu and whey.
The cheapest protein only works if you actually hit your target. UltraFit360 logs Indian meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
Hit Your Protein Target on a Budget
Snap a photo of your soya curry, dal or egg bhurji and UltraFit360 logs calories and protein against your daily target.