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 e
- 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
- lowest cost/gram protein means it's the cheapest source of protein. Sort using the drop dow
- comment if you don't understand anything

calorie/g
food qty protein carb fat calories qty protein
protein

soy chunks 40 20.8 13.2 0.4 139.6 6.71 220 114.4

besan 100 20 61 7 387 19.35 1000 210
soybean 30 10.8 6 6 121.2 11.22 1000 360
wheat 170 20.4 120.7 3.4 595 29.17 1000 120
peanuts 80 20 20 38.4 505.6 25.28 1000 250
legume (dal) 100 20 67 1 357 17.85 1000 200
seitan (gluten) 28 21 3.92 0.84 107.24 5.11 1000 750
chickpea (chole) 100 21 62 6 386 18.38 1000 210
sattu 100 21 65 6 398 18.95 1000 210
egg whole 3.5 21 0 19.25 257.25 12.3 1 6
oats 145 20.3 101.5 10.15 578.55 28.50 1000 120
peanut butter 100 25 22 50 638 25.52 1000 300
chicken breast 100 25 0 5 145 5.8 1000 250
skimmed milk powder 60 21 31.2 0.9 216.9 10.33 1000 350
seed 110 19.8 30.8 46.2 618.2 31.22 1000 180
milk 660 20.46 29.7 23.1 408.54 19.97 500 15
tuna/rohu fish 90 19.8 0 5.4 127.8 6.5 1000 220
egg white 5.8 20.3 1.74 1.16 98.6 4.9 1 3.5
paneer 110 19.8 0.55 25.3 309.1 15.61 200 36
curd 700 21 31.5 24.5 430.5 20.50 400 12
tofu 145 20.3 8.7 7.25 181.25 8.93 200 28
green pea 380 20.52 55.1 1.52 316.16 15.41 1000 54
whey (75% protein) 33 24.75 2.64 0.99 118.47 4.79 1000 750
tempeh 100 20 8 9 193 9.65 200 38

181 360
nd edit or download as excel in your phone/pc and edit.
r local area).

t source of protein as it only gives 4.6 kcal per gram of protein

approx. protein cost/g

cost cost/g notes
protein used cost protein used

74.36 45 0.39 8.18 0.61

115.5 100 0.48 9.52 0.87
216 210 0.58 6.30 0.97
66 80 0.67 13.60 1.21
125 180 0.72 14.40 1.44
110 150 0.75 15.00 1.36
412.5 700 0.93 19.60 1.70
126 200 0.95 20.00 1.59
126 200 0.95 20.00 1.59
6 7 1.17 24.50 1.17
72 150 1.25 25.38 2.08
150 400 1.33 33.33 2.67
212.5 350 1.40 35.00 1.65
297.5 550 1.57 33.00 1.85 go slow
99 300 1.67 33.00 3.03
13.5 27 1.80 36.83 2.00
198 400 1.82 36.00 2.02
3.5 7 2.00 40.60 2.00
30.6 75 2.08 41.25 2.45
10.2 32 2.67 56.00 3.14
18.2 75 2.68 54.38 4.12
32.4 170 3.15 64.60 5.25
750 2500 3.33 82.50 3.33
24.7 150 3.95 78.95 6.07
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
instructions
foods are uncooked
RDA : 30g fiber per day
**this list is STILL work in progress. WE'RE MAKING IT BETTER.

food qty protein carb fat fiber calories

gond katira 10 0.4 9 0.05 8 20.05
psyllium husk (supplement) 10 0.34 7.5 0.04 7 31.72
raspberry 100 1.5 12 0.7 6.5 60.3
blackberry 100 2 9.6 0.5 5.3 50.9
guava 100 2.5 14 0.3 5.4 68.7
defatted cocoa powder 10 2 5.8 1.4 3.3 43.8
spinach 100 2.9 3.6 0.4 2.2 29.6
chia seeds 20 3.3 8.4 6.2 6.8 102.6
kidney bean (rajma) 40 8.8 24 0.4 8.8 134.8
carrot 100 0.9 9.6 0.2 2.8 43.8
green peas 100 5.4 14.5 0.4 5.2 83.2
chiku 100 0.4 20 1 5.3 90.6
flax seed 20 3.6 5.8 8 5.4 109.6
pear 100 0.4 15.5 0.1 3.1 64.5
moong dal 40 8.8 25.2 0.4 6.4 139.6
other dals & beans 40 8 25.2 0.8 6.4 140
broccoli 100 2.8 11.2 0.6 2.6 61.4
apple 100 1 14 0.3 2.5 62.7
avocado 100 2 8.5 14.7 6.7 174.3
popcorn kernels 40 5 30 1.88 6 156.92
soy chunks 40 20.8 13.2 0.2 5.2 137.8
sweet potato 100 2 21 0.2 3.3 93.8
wheat 100 12 71 2 12.2 350
chickpea (chole) 40 8 25.2 2.4 4.88 154.4
oats 40 6.4 26.4 2.8 4.8 156.4
millet 50 5.5 36.5 1.5 5 181.5
banana 100 1 22 0.3 2.6 94.7
other veggies 100 1 13 0.5 1.5 60.5
coconut meat 40 1.32 6 13.2 3.6 148.08
other fruits 100 1 14 0.5 1.5 64.5
almonds 20 4.2 4.4 9.8 2.6 122.6
soybean dal 30 10.8 9 6 2.79 133.2
dark chocolate 15 1.2 6.9 6.6 1.65 91.8
bael pulp 100 3.5 32 3.5 3 173.5
other seeds 65 13.65 9.75 31.85 5.525 380.25
peanut 60 15 12 30 5.4 378
other nuts 20 3.2 4 10 1.4 118.8
calorie/g cost/g
qty fiber cost RDA % fiber cost notes
fiber fiber
2.5 1000 800 500 0.63 26.7% it's a supplement. ONLY use when
4.5 1000 700 1500 2.14 15.0
9.3 1000 65 1200 18.46 21.7% 120.0 don't rely as a your major source o
9.6 1000 53 1200 22.64 17.7% 120.0
12.7 1000 54 80 1.48 18.0% 8.0
13.3 1000 330 1000 3.03 11.0% 10.0
13.5 1000 22 60 2.73 7.3% 6.0
15.1 1000 340 450 1.32 22.7% 9.0
15.3 1000 220 200 0.91 29.3% 8.0
15.6 1000 28 40 1.43 9.3% 4.0
16.0 1000 52 170 3.27 17.3% 17.0
17.1 1000 53 100 1.89 17.7% 10.0
20.3 1000 270 250 0.93 18.0% 5.0
20.8 1000 31 120 3.87 10.3% 12.0
21.8 1000 160 180 1.13 21.3% 7.2
21.9 1000 150 180 1.20 21.3% 7.7
23.6 1000 26 100 3.85 8.7% 10.0
25.1 1000 25 90 3.60 8.3% 9.0
26.0 1000 67 1000 14.93 22.3% 100.0
26.2 1000 150 200 1.33 20.0% 8.0
26.5 1000 130 150 1.15 17.3% 6.0
28.4 1000 33 70 2.12 11.0% 7.0
28.7 1000 122 80 0.66 40.7% 8.0
31.6 1000 122 250 2.05 16.3% 10.0
32.6 1000 120 180 1.50 16.0% 7.2
36.3 1000 100 180 1.80 16.7% 9.0
36.4 1000 26 70 2.69 8.7% 7.0
40.3 1000 15 50 3.33 5.0% 5.0
41.1 1000 90 250 2.78 12.0% 10.0
43.0 1000 15 50 3.33 5.0% 5.0
47.2 1000 130 900 6.92 8.7% 18.0
47.7 1000 93 200 2.15 9.3% 6.0
55.6 1000 110 1100 10.00 5.5% 16.5
57.8 1000 54 80 1.48 10.0% 4.4
68.8 1000 85 700 8.24 18.4% 45.5
70.0 1000 90 170 1.89 18.0% 10.2
84.9 1000 67 800 11.94 4.7% 16.7
 a supplement. ONLY use when you're unable to meet fiber requirements from food alone. PRIORITIZE FOOD FIRST

n't rely as a your major source of fiber. it's used as flavor enhancer only
 Water Content
Fruit quantity Carbs (g) Protein (g)
(%)
shirataki noodles 100 96 4 0
Lettuce 100 96.1 2.9 0.9
Celery 100 96.1 3 0.7
bottle gourd (ghia) 100 95.8 3.6 0.6
Radish 100 95.8 3.4 0.7
Cucumber 100 95.6 3.6 0.7
Zucchini 100 95.4 3.1 1.2
tomato 100 95.1 3.6 1
Bell Peppers 100 94.3 4.6 0.9
Asparagus 100 93.7 3.9 2.2
Mushrooms 100 93.3 3.3 3.1
Cabbage 100 92.8 5.8 1.3
Spinach 100 93.1 3.6 2.9
Watermelon 100 91.95 7.2 0.65
Strawberry 100 91.7 7.4 0.6
Grapefruit 100 91.1 8 0.8
Cantaloupe 100 91 8 0.8
Broccoli 100 90.2 6.6 2.8
Broccoli 100 89.8 7 2.8
Lemon 100 89.3 9.3 1.1
Peach 100 89.3 9.5 0.9
Papaya 100 89.2 10 0.5
Carrot 100 88.9 10 0.9
Egg White 100 88.2 0.7 10.9
Blackberry 100 88.5 9.6 1.4
Plum 100 88 11 0.7
Orange 100 87.2 11.8 0.9
Apricot 100 87.2 11 1.4
Pineapple 100 86.3 13.1 0.5
Raspberry 100 86.2 11.9 1.2
Apple 100 85.5 14 0.3
Pear 100 84.3 15.2 0.4
Blueberry 100 84.5 14.5 0.7
Mango 100 83.8 15 0.8
Kiwi 100 83.8 14.7 1
Cherries 100 82.8 16 1
Lychee 100 81.8 17 0.8
 Grapes 100 81.3 18 0.6
Guava 100 82.4 14 2.6
Potato 100 80.9 17 2
chiku 100 80 18 1
Pomegranate 100 80.1 17 1.7
Banana 100 77.6 21 1.1
Lentils (dal) 100 70.6 20 9
Rice (boiled) 100 69 28 2.7
Tofu 100 74 6 14
Egg (Whole) 100 75.3 1.1 13
Chicken Breast 100 65.4 0 31
Avocado 100 75 9 2
Chickpeas 100 61 27 9
Fish (Salmon) 100 66.2 0 20.4
Paneer 100 60 0 18
Pumpkin Seeds 100 21 15 19
Flaxseeds 100 10.5 29 18.3
Almonds 100 6.9 22 21.2
Walnuts 100 5.6 14 15.2
 Calories per calorie calorie Type of calorie
Fat (g) Fiber (g)
100g density per kg density
0 4 16 0.16 160 low
0.1 1.2 16.1 0.16 161 low
0.2 1.6 16.6 0.17 166 low
0.02 1.2 17.0 0.17 169.8 low
0.1 1.6 17.3 0.17 173 low
0.1 0.5 18.1 0.18 181 low
0.3 1 19.9 0.20 199 low
0.3 1.2 21.1 0.21 211 low
0.2 1.7 23.8 0.24 238 low
0.2 2.1 26.2 0.26 262 low
0.3 1 28.3 0.28 283 low
0.1 2.5 29.3 0.29 293 low
0.4 2.2 29.6 0.30 296 low
0.2 0.4 33.2 0.33 332 low
0.3 2 34.7 0.35 347 low
0.1 1.6 36.1 0.36 361 low
0.2 1 37 0.37 370 low
0.4 2.6 41.2 0.41 412 low
0.4 2.6 42.8 0.43 428 low
0.3 2.8 44.3 0.44 443 low
0.3 1.5 44.3 0.44 443 low
0.3 1.7 44.7 0.45 447 low
0.2 2.8 45.4 0.45 454 low
0.2 0 48.2 0.48 482 low
0.5 5.3 48.5 0.49 485 low
0.3 1.5 49.5 0.50 495 low
0.1 2.4 51.7 0.52 517 low
0.4 2 53.2 0.53 532 low
0.1 1.4 55.3 0.55 553 low
0.7 6.5 58.7 0.59 587 low
0.2 2.4 59 0.59 590 low
0.1 3.1 63.3 0.63 633 low
0.3 2.4 63.5 0.64 635 low
0.4 1.6 66.8 0.67 668 low
0.5 3 67.3 0.67 673 low
0.2 2.1 69.8 0.70 698 low
0.4 1.3 74.8 0.75 748 low
0.1 1 75.3 0.75 753 low
1 5.5 75.4 0.75 754 low
0.1 2.2 76.9 0.77 769 low
1 5.5 85 0.85 850 low
1.2 4 85.6 0.86 856 low
0.3 2.6 91.1 0.91 911 low
0.4 8 119.6 1.20 1196 low
0.3 0.4 125.5 1.26 1255 low
6 1 134 1.34 1340 low
10.6 0 151.8 1.52 1518 low
3.6 0 156.4 1.56 1564 low
14 7 170 1.70 1700 moderate
3 8 171 1.71 1710 moderate
13.4 0 202.2 2.02 2022 moderate
22 0 270 2.70 2700 moderate
45 6 541 5.41 5410 high
42.2 27.3 569 5.69 5690 high
49.9 12.5 621.9 6.22 6219 high
65.2 6.7 703.6 7.04 7036 high