Best Indian high protein foods for muscle gain including eggs, chicken, paneer, tofu, fish, soya chunks, lentils and nuts.

Top Indian high-protein foods for muscle gain – Veg + Non-Veg options

⚠ Disclaimer

Disclaimer: इस पोस्ट में कुछ Amazon Affiliate Links शामिल हैं। अगर आप इन links के through कोई product खरीदते हैं, तो मुझे कुछ commission मिल सकता है। आपको कीमत exact same लगेगी — कोई extra charge नहीं। इससे हमारे content बनाने में मदद मिलती है।

⭐ Introduction

Muscle gain करने के लिए सबसे महत्वपूर्ण factor है high protein diet। India में ज्यादातर लोग सोचते हैं कि protein सिर्फ chicken या supplements से आता है — लेकिन ये सच नहीं! इंडिया में दर्जनों ऐसे natural, budget-friendly high protein foods हैं जो आपकी daily protein requirement आसानी से पूरी कर सकते हैं।

इस article में आपको मिलेंगे:
✔ India के best high-protein foods
✔ Veg + Non-Veg दोनों options
✔ Amazon से best budget protein foods (affiliate links)
✔ Muscle gain के लिए daily meal plan
✔ कौन से foods avoid करने चाहिए
✔ Internal + External Reference Links

⭐ 1. Protein क्या होता है?

Protein हमारे शरीर का एक ऐसा nutrient है जो muscles, skin, bones, hair, nails और hormones बनाने में सबसे महत्वपूर्ण role निभाता है। इसे body का “building block” भी कहा जाता है।

सरल भाषा में समझें:

✔ Protein = वह पोषण जो हमारी muscles को बनाता और repair करता है
✔ Protein 20 amino acids से मिलकर बना होता है
✔ हमारे शरीर में कुछ amino acids खुद नहीं बनते — इन्हें food से लेना जरूरी होता है
✔ Protein खाने से metabolism बढ़ता है और fat burn होने में भी मदद मिलती है

इसी वजह से fitness, muscle gain और fat loss में protein की सबसे बड़ी importance होती है।

⭐ 2. Muscle Gain के लिए Protein क्यों जरूरी है?

Muscle बनती कैसे है?
जब आप workout करते हो तो आपकी muscle fibers में छोटे-छोटे tears (damage) होते हैं। Body को इन tears को repair करने के लिए protein चाहिए होता है।

इसलिए—

✔ Protein muscle fibers को repair करता है
✔ फिर वही muscle repair होकर और ज्यादा strong और बड़ी बनती है (muscle gain)

Muscle gain में protein की जरूरत क्यों होती है?

1️⃣ Protein muscle recovery को fast करता है
2️⃣ Muscle mass बढ़ाता है
3️⃣ Strength improve करता है
4️⃣ Workout के बाद होने वाली soreness को कम करता है
5️⃣ Metabolism बढ़ाता है जिससे fat कम होता है और lean muscle बढ़ती है
6️⃣ Muscle gain के बिना body shapely और toned नहीं बनती

अगर daily protein कम होगा तो:

✘ Muscle growth रुक जाएगी
✘ Weakness महसूस होगी
✘ Workout का result नहीं दिखेगा

इसलिए muscle gain करने वालों को रोज़ 1.2–2g protein per kg body weight लेना जरूरी है।

⭐ 1. Eggs (6–7g protein per egg)

✔ Complete Protein Source

Eggs ko complete protein bola jata hai kyunki isme saare 9 essential amino acids hote hain — yeh amino acids body khud nahi banati, isliye diet se hi lene padte hain.
Ye amino acids muscle repair, muscle building aur strength gain me directly help karte hain.

✔ High Biological Value (BV 100)

Egg ka protein sabse fast absorb hota hai.
Iska Biological Value almost 100 hota hai, matlab jo protein aap khate ho uska maximum part body use kar leti hai.
Isliye eggs ka protein whey protein ke baad sabse zyada effective mana jata hai.

✔ Egg White = Pure Lean Protein

Egg white me:

0 fat
0 carbs
100% clean protein
1 egg white ≈ 3–4g protein
Fat loss aur lean muscle gain ke liye best.

✔ Egg Yolk = Healthy Fats + Vitamins

Yolk me high-quality fats, Vitamin A, D, B12, choline aur essential nutrients hote hain.
Yeh hormones ko balance rakhte hain aur muscle recovery ko fast karte hain.
“Yolk se fat badhta hai” — yeh myth hai. Normal quantity me yolk safe aur healthy hota hai.

. Muscle Gain ke Liye Kitne Eggs Khana Chahiye?

Aapke goal, bodyweight aur diet pe depend karta hai, but generally:

Beginners: 2–3 eggs per day
Muscle gain: 4–6 eggs per day
Lean bulk: 3 whole eggs + 3–4 egg whites
Fat loss: 2 whole eggs + 2–4 egg whites

Amazon (Egg Boiler):
👉 Check Price On Amazon

⭐ 2. Chicken Breast (31g protein per 100g)

Chicken breast ko fitness industry me “leanest and cleanest protein source” mana jata hai. Yeh high-quality protein, zero carbs, low fat aur essential nutrients provide karta hai — jo muscle gain, fat loss aur recovery dono ke liye perfect combination hai.

Chicken Breast Protein Ke Liye Best Kyu Hai?

✔ Lean High-Protein Food

100g cooked chicken breast me approx:

31g protein
3–4g fat
0 carbs

Yeh numbers chicken breast ko pure muscle-building food banate hain.
High protein + low fat combo se body easily muscle repair karti hai without extra calories.

✔ Fast Absorbing, High Biological Value

Chicken breast ka protein body me jaldi digest hota hai aur amino acids muscles tak quickly reach karte hain.
Isse:

Muscle recovery fast hoti hai
Strength improve hoti hai
Workout ke results better milte hain

✔ Rich in B-Vitamins & Minerals

Chicken breast me hota hai:

Vitamin B6 & B3 → energy production
Phosphorus → stronger bones
Selenium → immunity support

Yeh sab nutrients muscle-building journey me direct help karte hain.

Muscle Gain ke Liye Kitna Chicken Breast Khaye?

(General fitness guidance — fully Adsense safe)

Beginners: 100–150g per day
Muscle Gain: 150–200g per day
Lean Bulk: 200–250g per day
Fat Loss: 120–150g per day

Agar aap gym karte ho toh yeh quantity ideal hai high protein requirement complete karne ke liye.

Chicken Breast Kaise Khaye? (Best Cooking Methods)

✔ 1. Grilled Chicken (Best Option)

Lowest fat
High protein retention
Perfect for lunch/dinner

✔ 2. Boiled / Steamed Chicken

Most clean method
No oil
Digestion-friendly

✔ 3. Pan-Seared Chicken (Low Oil)

1–2 tsp oil use kare
Garlic + black pepper + herbs se taste increase

✔ 4. Chicken Salad

Veggies + olive oil + lemon
Fat loss ke liye perfect

✔ 5. Shredded Chicken Wrap / Roll

High-protein snack
Roti/whole wheat wrap ke sath

✔ 6. Stir-Fry Chicken

Capsicum, broccoli, onion ke sath
Fast, tasty, high protein

Chicken Breast Kab Khaye? (Best Timings)

Lunch / Dinner:

Heavy protein meals digest karne ka best time.

Post-Workout:

Chicken breast high amino acids supply karta hai, jisse muscle recovery fastest hoti hai.

Night (light portion):

Agar low-fat, low-carb dinner chahte ho toh perfect option.

Chicken Breast Khate Time Kya Avoid Kare?

Deep fried chicken
Chicken tikka / tandoori with too much butter
Street-style oily chicken
Overcooked chicken (protein quality reduce hoti hai)
Too much spices (digestion slow hota hai)

✔ Kitchen Weight Scale (portion measure):
👉 Check Price On Amazon

⭐ 3. Paneer (18g protein per 100g)

Paneer Indian diet ka sabse popular high-protein food hai. Ye slow-digesting protein provide karta hai, jisse body ko long-lasting amino acids milte rehte hain — especially muscle recovery aur growth ke liye.

Paneer Protein Ke Liye Best Kyu Hai?

✔ Rich in Casein Protein

100g paneer me approx:

17–21g protein
Ayurvedic slow-digesting protein
Healthy fats

Casein protein slow digest hota hai → muscles ko long hours tak stable amino acids milte hain.
Yeh night recovery ke liye best hai.

✔ Vegetarians ke Liye Perfect

Jo log chicken ya eggs nahi khate, unke liye paneer ek complete high-protein source ban jata hai.

✔ Bone Health + Hormone Support

Paneer me hota hai:

Calcium
Vitamin B12
Phosphorus

Yeh bones ko strong banate hain aur hormones ko balance rakhte hain.

Muscle Gain ke Liye Kitna Paneer Khaye?

Beginners → 80–120g/day
Muscle gain → 150–200g/day
Cutting/Fat loss → 80–120g (low-fat paneer)

Paneer Kaise Khaye? (Best Methods)

✔ Raw paneer cubes (fast snack)
✔ Grilled paneer (best for muscle gain)
✔ Paneer bhurji (low oil)
✔ Paneer salad (fat loss ke liye best)
✔ Stir fry paneer with veggies

Paneer Khate Time Kya Avoid Kare?

✖ Deep fried paneer
✖ Paneer pakora
✖ Too much ghee/tadka
✖ Market ka processed paneer (high fat + low protein)

✔ Paneer Maker Stainless steel

👉 Check Price On Amazon

⭐ 4. Greek Yogurt / Hung Curd (10g per 100g)

Yogurt ya curd ek probiotic-rich, digestion-friendly, high-protein food hai. Greek yogurt ise aur bhi powerful bana deta hai because usme protein double hota hai.

Yogurt Protein Ke Liye Best Kyu Hai?

✔ High Protein (Especially Greek Yogurt)

100g curd → 5–6g protein
100g Greek yogurt → 9–10g protein

Greek yogurt muscle gain me bohot useful hota hai.

✔ Probiotic Boost

Healthy gut =

Better digestion
Better nutrient absorption
Better muscle building

✔ Low Calorie + High Satiety

Fat loss aur clean bulking dono me helpful.

Muscle Gain ke Liye Kitna Yogurt Khaye?

Curd: 150–200g/day
Greek yogurt: 100–150g/day

Best Ways to Eat Yogurt

✔ Greek yogurt + fruits (post-workout snack)
✔ Curd + lunch (digestion improve hota hai)
✔ Yogurt bowl + nuts
✔ Smoothie (curd + banana + whey optional)

Avoid These Mistakes

✖ Sweetened flavored yogurt
✖ Excess sugar
✖ Curd at night (some people ko bloat karta hai)
✖ Stale curd

👉 Harvard Health on Greek Yogurt benefits

⭐ 5. Milk (3.4g per 100ml)

Milk ek complete muscle building drink hai because isme natural whey protein + casein protein dono hota hai.

Milk Protein Ke Liye Best Kyu Hai?

✔ Natural Whey Protein Source

100ml milk me approx: 3.4g protein

Milk ka whey → fast digest hota hai
Casein → slow digest hota hai

Ye combo muscle recovery ke liye perfect hai.

✔ Nutrients Loaded

Milk me hota hai:

Calcium
Vitamin D
B12
Potassium

Ye bone strength aur muscle contraction me help karte hain.

✔ Budget-Friendly High Protein

Daily diet me easily include ho jata hai.

Muscle Gain Ke Liye Kitna Milk Piyen?

200–400ml/day
Fat loss ke liye → Double toned / low fat milk
Muscle gain ke liye → Toned milk ok hai

Milk Kaise Piyen?

✔ Morning: warm milk
✔ Post-workout: banana + milk smoothie
✔ Night: warm milk (better recovery)
✔ Oats/muesli with milk

Avoid These Mistakes

✖ Sugar mix na karein
✖ Cold milk immediately post-workout avoid karein
✖ Heavy dinner ke sath milk avoid karein
✖ High-fat full cream milk — fat loss ke liye avoid

✔ Skimmed Milk Powder

👉 Check Price On Amazon

⭐ 6. Soya Chunks (52g per 100g)

Protein Content

100g soya chunks = ~52–54g protein (plant-based protein me sabse highest)
1 cup (35g dry) = 17–18g protein

Muscle Gain Ke Liye Kyu Best?

Complete protein (all 9 essential amino acids)
BCAA amino acids milte hain (muscle recovery fast)
Fat very low, carbs moderate → lean muscle gain me perfect
Digestibility achchi hoti hai (soak & boil ke baad)

Kaise Khaye?

Warm water me 10 min soak karein → 5 min boil
Curry, pulao, salad, stir-fry me use karein
Post-workout meal me 1 bowl best

Daily Kitna?

30–50g dry soya chunks (150–200g cooked)

✔ Nutrela Soya Chunks

👉 Check Price On Amazon

⭐ 7. Moong Dal / Masoor Dal (9g protein per 100g cooked)

Protein Content

100g masoor dal = ~25g protein
1 cup cooked = 18g protein

Muscle Gain Ke Liye Benefits

High in plant protein
Iron-rich → stamina & energy increase
Fast digestion → post-workout perfect
Zero cholesterol → heart friendly

Kaise Khaye?

Normal dal, soup, khichdi, masoor dal chilla
Workout ke baad cooked masoor + rice (super anabolic meal)

Daily Kitna?

1–1.5 cup cooked dal

⭐ 8. Chickpeas / Kala Chana (19g per 100g raw)

Protein Content

100g kala channa = ~19g protein
1 cup boiled = 15g protein

Muscle Gain Ke Liye Benefits

High protein + high fiber → long-lasting energy
Iron + magnesium → workout performance improve
Fat burning + lean muscle support

Kaise Khaye?

Overnight soaked → morning boil
Salad, chaat, stir fry, curry
Evening snack as dry roasted black channa (best for appetite control)

Daily Kitna?

1 cup boiled

⭐ 9. Rajma (24g per 100g raw)

Protein Content

100g rajma = ~24g protein
1 cup boiled = 15g protein

Muscle Gain Ke Liye Benefits

Slow-digesting carbs → long energy
Protein + fiber → muscle growth + fat loss dono support
Potassium rich → muscle cramps reduce

Kaise Khaye?

Rajma curry with rice
Rajma salad bowl
Rajma cutlets (less oil)

Daily Kitna?

1 cup boiled (excess gas avoid karne ke liye soak overnight)

⭐ 10. Peanuts (26g per 100g)

Protein Content

100g peanuts = ~25–26g protein
1 handful (30g) = ~8g protein

Muscle Gain Ke Liye Benefits

Protein + healthy fats = perfect for bulking
Vitamin E + zinc → muscle recovery fast
Calories high → lean mass gain me helpful

Kaise Khaye?

Morning soaked peanuts
Peanut butter with roti
Peanut chikki (pre-workout energy)
Smoothies me peanut butter add karein

Daily Kitna?

25–40g (1 small handful)

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✔ 100% Natural Peanut Butter
👉 https://www.amazon.in/dp/B085XYZ123

⭐ 11. Fish (20–22g per 100g)

Fish muscle building के लिए सबसे मजबूत lean protein source मानी जाती है। इसमें calories कम, protein high और fats healthy होते हैं — खासकर Omega-3, जो muscle recovery और inflammation को कम करने में मदद करता है।

✓ 100g Fish की Nutrition Detail (औसत)

(ये values common white fish जैसे Rohu, Catla, Pomfret, Tilapia, Salmon आदि के अनुसार averaged हैं)

Nutrient	Amount (Approx / 100g cooked fish)
Protein	20–25g
Calories	105–130 kcal
Fat	2–5g (white fish) / 10–13g (salmon)
Omega-3 Fatty Acids	0.3–2g (varies by fish)
Carbs	0g
Vitamin D	High
Vitamin B12	Very high
Selenium, Iodine	Rich source

Fish Protein Muscle Gain के लिए Best क्यों है?

1. High-Quality Complete Protein

Fish में सभी essential amino acids मौजूद होते हैं
Muscle repair & growth को तेज करते हैं
Lean bulking और fat loss दोनों में perfect

2. Fast Digestion & Better Absorption

Fish का protein light और easily digestible होता है
Workout के बाद muscle recovery तेज होती है

3. Omega-3 Fatty Acids (Ultra Important)

विशेषकर Salmon, Mackerel, Tuna में ज़्यादा होता है।
Benefits:

Muscle soreness कम
Protein synthesis बढ़े
Testosterone balance
Heart health support
Body inflammation कम

4. Low Calories, High Protein Ratio

100g fish = सिर्फ 110–130 calories
Cutting phase में भी muscle loss नहीं होता

Muscle Gain के लिए Best Indian Fishes

Rohu (Rahu Fish)
Catla (Katla)
Tilapia
Pomfret
Indian Salmon (Rawas)
Bangda (Mackerel)
Surmai (King Fish)

(White fish = lean protein, Salmon/Mackerel = high omega-3)

Fish कैसे खाएँ? (Best Ways for Muscle Gain)

1. Grilled / Roasted Fish

High protein
Low fat
No oil
→ Bodybuilding के लिए सबसे अच्छा तरीका

2. Steamed Fish

Light & healthy
Fast digest हो जाती है
Night meal के लिए perfect

3. Fish Curry (Low Oil Version)

Coconut milk या tomatoes में हल्का gravy
1–2 tsp oil max
Protein बरकरार

4. Fish + Rice/Post-Workout Meal

Fast protein + carbs से recovery बढ़ती है

Daily Kitni Amount Sahi है?

100–150g per day (normal body)
150–200g per day (muscle gain)
Heavy oily fish जैसे mackerel/salmon को हफ्ते में 2–3 बार ही खाएँ

Fish खाने में किन बातों का ध्यान रखें?

Deep fry avoid
Mercury high fish (big tuna) weekly limit
Fresh fish ही चुनें
Allergic हों तो avoid करें
Too spicy masala digestion slow कर देता है

⭐ ⭐ Daily Indian High-Protein Meal Plan (Muscle Gain)

🌅 Morning (7–9 AM)

✔ 4 egg whites + 1 whole egg
✔ या Sprouts + paneer bowl
✔ 1 glass milk / soybean milk

Protein: 20–28g

🥗 Mid-morning Snack (11 AM)

✔ 1 banana + peanut butter
✔ या roasted chana + whey protein (अगर लोगे)

Protein: 10–20g

🍛 Lunch (1–3 PM)

✔ 2 rotis (multigrain)
✔ 1 bowl dal या rajma या chole
✔ 100–150g paneer / chicken breast
✔ Salad

Protein: 25–35g

☕ Evening Snack (5 PM)

✔ 1 fruit + handful of almonds
✔ या boiled eggs 2 pcs

Protein: 6–12g

🍽 Dinner (8–10 PM)

✔ 1 bowl dal / soybean / paneer sabzi
✔ 1 roti या little rice
✔ Veg salad (cucumber + tomato)

Protein: 20–30g

🌙 Before Bed (Optional)

✔ 1 glass warm milk
या
✔ Paneer (small bowl)

Protein: 10–15g

✔ Total Daily Protein Intake: 90g – 140g

Beginners के muscle gain के लिए perfect है।❌ Foods to Avoid for Muscle Gain

These foods slow down muscle recovery & cause fat gain:

1. Sugary Foods

Sweets
Chocolates
Soft drinks

2. Fried & Oily Foods

Samosa
Pakora
Pizza
Burgers

3. High Sugar Breakfast Items

Cornflakes
Flavored yogurt
Bakery items

4. Excess Alcohol

Slows protein synthesis
Reduces testosterone levels

5. Too Much Junk Food

Zero nutrients
Extreme bloating

6. Excess Salt & Namkeen

Water retention
High blood pressure

⭐ Conclusion

Muscle gain supplements की जगह आपको सिर्फ़ सही Indian high-protein foods की ज़रूरत है। Eggs, chicken, soya, paneer, dal—ये सारे everyday foods हैं जो high-protein भी हैं और affordable भी।
अगर आप ऊपर दिए meal plan + foods follow करेंगे तो muscle gain बहुत जल्दी दिखाई देगा।

⭐ FAQ: High Protein Foods for Muscle Gain (2025)

1. Muscle gain के लिए रोज़ कितना protein लेना चाहिए?

आम तौर पर muscle gain के लिए 1.6–2.2g protein प्रति kg body weight लेना ideal माना जाता है।
Example:

60 kg व्यक्ति → 100–130g protein/day
70 kg व्यक्ति → 115–150g protein/day

2. Indian foods में सबसे ज़्यादा protein किसमें मिलता है?

भारत में सबसे high-protein sources हैं:

Chicken Breast – 31g/100g
Soya Chunks – 52g/100g
Paneer – 18g/100g
Lentils (Masoor, Chana Dal) – 9–11g/100g
Eggs – 6g per egg
Greek Yogurt/Hung Curd – 10g/100g

3. Muscle gain के लिए vegetarian लोग क्या खाएं?

Vegetarians के लिए best protein options:

Soya chunks
Paneer
Tofu
Milk
Greek yogurt
Kidney beans (Rajma)
Chole, Kala chana
Sprouts
Dal & quinoa mix

4. क्या सिर्फ protein लेने से muscle बन जाएगी?

नहीं। Muscle gain के लिए 3 चीज़ें जरूरी हैं:
1️⃣ Proper protein intake
2️⃣ Strength/weight training
3️⃣ पर्याप्त नींद और rest

Protein अकेले muscle नहीं बनाता—muscle तब बनती है जब training से breakdown होता है और protein repair करता है।

5. क्या रोज़ अंडे खाना safe है?

हाँ, बिल्कुल। Healthy व्यक्ति 2–4 eggs daily खा सकता है।
चाहें तो 3–4 egg whites + 1 egg yolk लें।

6. Soya chunks रोज़ खाना सही है?

हाँ, 25–40g soya chunks रोज़ खा सकते हैं।
ये सबसे सस्ता और powerful vegetarian protein है।

7. Fish या chicken – muscle gain के लिए कौन बेहतर है?

दोनों अच्छे हैं।

Chicken breast → lean & high protein
Fish → protein + omega-3, better recovery

8. Weight loss में high protein food मदद करता है क्या?

हाँ, high-protein diet से:

Metabolism बढ़ता है
Appetite कम होता है
Fat loss तेज होता है
Muscle safe रहती है

9. क्या high-protein diet से side effects होते हैं?

Normally नहीं। बस ध्यान रखें:

पानी ज्यादा पिएँ
Deep-fried protein foods avoid करें
Kidney issue हो तो doctor की सलाह लें

10. क्या supplements आवश्यक हैं?

नहीं।
अगर diet में पूरा protein मिल रहा है तो supplements की जरूरत नहीं।
But अगर diet कम पड़ती है, तब whey protein helpful है।

Best Indian High Protein Foods for Muscle Gain (2025 Guide)

⚠ Disclaimer

⭐ Introduction

⭐ 1. Protein क्या होता है?

⭐ 2. Muscle Gain के लिए Protein क्यों जरूरी है?

⭐ 1. Eggs (6–7g protein per egg)

✔ Complete Protein Source

✔ High Biological Value (BV 100)

✔ Egg White = Pure Lean Protein

✔ Egg Yolk = Healthy Fats + Vitamins

. Muscle Gain ke Liye Kitne Eggs Khana Chahiye?

⭐ 2. Chicken Breast (31g protein per 100g)

Chicken Breast Protein Ke Liye Best Kyu Hai?

✔ Lean High-Protein Food

✔ Fast Absorbing, High Biological Value

✔ Rich in B-Vitamins & Minerals

Muscle Gain ke Liye Kitna Chicken Breast Khaye?

Chicken Breast Kaise Khaye? (Best Cooking Methods)

✔ 1. Grilled Chicken (Best Option)

✔ 2. Boiled / Steamed Chicken

✔ 3. Pan-Seared Chicken (Low Oil)

✔ 4. Chicken Salad

✔ 5. Shredded Chicken Wrap / Roll

✔ 6. Stir-Fry Chicken

Chicken Breast Kab Khaye? (Best Timings)

Lunch / Dinner:

Post-Workout:

Night (light portion):

Chicken Breast Khate Time Kya Avoid Kare?

⭐ 3. Paneer (18g protein per 100g)

Paneer Protein Ke Liye Best Kyu Hai?

✔ Rich in Casein Protein

✔ Vegetarians ke Liye Perfect

✔ Bone Health + Hormone Support

Muscle Gain ke Liye Kitna Paneer Khaye?

Paneer Kaise Khaye? (Best Methods)

Paneer Khate Time Kya Avoid Kare?

⭐ 4. Greek Yogurt / Hung Curd (10g per 100g)

Yogurt Protein Ke Liye Best Kyu Hai?

✔ High Protein (Especially Greek Yogurt)

✔ Probiotic Boost

✔ Low Calorie + High Satiety

Muscle Gain ke Liye Kitna Yogurt Khaye?

Best Ways to Eat Yogurt

Avoid These Mistakes

⭐ 5. Milk (3.4g per 100ml)

Milk Protein Ke Liye Best Kyu Hai?

✔ Natural Whey Protein Source

✔ Nutrients Loaded

✔ Budget-Friendly High Protein

Muscle Gain Ke Liye Kitna Milk Piyen?

Milk Kaise Piyen?

Avoid These Mistakes

⭐ 6. Soya Chunks (52g per 100g)

Protein Content

Muscle Gain Ke Liye Kyu Best?

Kaise Khaye?

Daily Kitna?

⭐ 7. Moong Dal / Masoor Dal (9g protein per 100g cooked)

Protein Content

Muscle Gain Ke Liye Benefits

Kaise Khaye?

Daily Kitna?

⭐ 8. Chickpeas / Kala Chana (19g per 100g raw)

Protein Content

Muscle Gain Ke Liye Benefits

Kaise Khaye?

Daily Kitna?

⭐ 9. Rajma (24g per 100g raw)

Protein Content

Muscle Gain Ke Liye Benefits

Kaise Khaye?

Daily Kitna?

⭐ 10. Peanuts (26g per 100g)

Protein Content

Muscle Gain Ke Liye Benefits

Kaise Khaye?

Daily Kitna?

⭐ 11. Fish (20–22g per 100g)

✓ 100g Fish की Nutrition Detail (औसत)