Worst to best: Vegetarian protein sources ranked by Tamannaah Bhatia’s fitness trainer
Worst to best: Vegetarian protein sources ranked by Tamannaah Bhatia’s fitness trainer
Tamannaah Bhatia’s fitness trainer Siddhartha Singh breaks down common vegetarian foods in a worst-to-best order, cutting through marketing claims and highlighting what actually works when it comes to meeting protein needs in everyday diets.
Protein biscuits: You’ll spot them instantly in supermarkets. Big labels. “High protein” written loudly. But these are easily the worst option on the list. They’re still ultra-processed snacks, with barely any usable protein. The health claim doesn’t change what they are.
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Nuts: They look healthy and feel convenient. They’re good for fats and minerals, no doubt. But when it comes to protein, they don’t deliver much. The body absorbs very little of the protein they contain, which makes them a weak choice for meeting protein needs.
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Dal: It is familiar. Comforting. Almost everyone eats it. But as a protein source, it has limits. It isn’t a complete protein, and much of it doesn’t get fully absorbed. Useful in a balanced meal, just not enough on its own.
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Greek yoghurt: This is where things start getting better. Greek yoghurt offers a solid protein boost, around 8 grams per 100 grams. It’s easy to digest, works across meals, and doesn’t feel heavy. A reliable everyday option.
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Paneer/Tofu: This is the best choice among the lot. Paneer and tofu provide high-quality protein that the body absorbs well. Choosing low-fat paneer makes it even smarter. Simple, effective, and free from unnecessary gimmicks.
