Is dal enough protein for a day?

No. One katori of thick dal gives roughly 7–8 g of protein your body can actually use (label grams × digestibility). An adult needs about 55–80 g a day, so dal alone means 8–10 katoris daily. Dal is a helper, not the engine, pair it with soya chunks, eggs, curd or paneer.

What does FSSAI 'HIGH PROTEIN' on a label actually mean?

Only that 100 g of the product covers at least 20% of a 54 g/day RDA, i.e. 10.8 g protein per 100 g for solids (5.4 g/100 ml for liquids). It is a floor, not a verdict: a malt drink that is 83% carbohydrate can legally print the same badge as paneer.

Does collagen build muscle?

No. Collagen is missing tryptophan, an essential amino acid, so its protein quality score (PDCAAS/DIAAS) is 0, a 90 g-protein collagen tub gives your muscles roughly 0 g they can build with. It is sold on skin and joint promises, where evidence is mixed.

Is 'no added sugar' protein actually sugar-free?

Often not in effect. Maltodextrin legally isn't 'sugar' but spikes blood glucose harder than table sugar (GI 85–105). Maltitol raises blood sugar too and acts as a laxative past ~20 g. Check what does the sweetening, not just the sugar line.

How much protein do I need after 30?

Roughly 0.83 g per kg of body weight if sedentary, up to 1.6 g/kg if training hard (ICMR-NIN base; 1.6 cap per Morton 2018). After 30 adults lose 3–8% of muscle per decade, so protein matters more with age, not less. Vegetarians should aim ~15% higher for plant digestibility.

What is the cheapest protein in India?

Soya chunks, about ₹7 for 50 g dry, which is ~23 g of usable protein (52 g protein/100 g, PDCAAS ~0.9). Eggs are the best animal-source value at roughly ₹14 for 12 g usable. Both beat almost every powder per rupee.

boredfolioThe Protein Index480 labels · graded by math · 0 sponsors

label math, not influencer math · checked jun 2026

108 of 480 score D or F.

The gym tubs mostly pass. The shockers are the “health” drinks your family trusts: 29 of 52 score D or F. Ranked by usable protein, price per usable gram, hidden sugar.

How much do you need? →

BEST OVERALL

Grade A

BEST VALUE

₹9/20g

CLEANEST

clean 20/20

BEST PLANT

93/100

BEST REAL FOOD

47.3g usable

AVOID

F · 19/100

🚨 The Hall of Shamesold as healthy, graded as junk

F19

HK Vitals

Marine Collagen for Men (Orange)

90 g “protein”, ~0 your body can use

F20

Wellbeing Nutrition

Vegan Pro Collagen Peptides (Lemon Lime)

25 g “protein”, ~0 your body can use

F26

Cadbury Bournvita

5 Star Magic

40 g added sugar, basically a dessert

F27

Cadbury

Bournvita

37 g added sugar, basically a dessert

F28

Boost

Malt-Based Drink

32 g added sugar, basically a dessert

F28

Cadbury Bournvita

Lil Champs (Chocolate)

41 g added sugar, basically a dessert

F28

Maltova

Choco Caramel Nutrition Drink

only 8% of calories is protein

F31

Horlicks

Classic Malt

27 g added sugar, basically a dessert

sort

Nutrabay

Pure 100% Micellar Casein Protein (Unflavoured) ~

Whey

A93

protein / 100 g

81g

89% of its calories is protein · lean

₹100 buys 35g protein

Sugar 1g

HIGH PROTEINclean

Sinew Nutrition

Instantised Whey Protein Isolate 92% (Unflavoured) ~

Whey

A93

protein / 100 g

92g

97% of its calories is protein · lean

₹100 buys 33g protein

Sugar 0g

HIGH PROTEINclean

Nutrabay

Pure 100% Soy Protein Isolate (Unflavoured) ~

Plant protein

A93

protein / 100 g

87g

95% of its calories is protein · lean

₹100 buys 79g protein

Sugar 1g

HIGH PROTEINclean

The Whole Truth

Whey Protein Isolate (Unflavoured)

Whey

A92

protein / 100 g

86g

92% of its calories is protein · lean

₹100 buys 25g protein

Sugar 1g

HIGH PROTEINclean

Isopure

Zero Carb 100% Whey Isolate (Unflavoured)

Whey

A92

protein / 100 g

90g

100% of its calories is protein · lean

₹100 buys 25g protein

Sugar 0g

HIGH PROTEINclean

AbbZorb Nutrition

Zero Carb Isolate 95% (Unflavoured) ~

Whey

A92

protein / 100 g

90g

92% of its calories is protein · lean

₹100 buys 30g protein

Sugar 0g

HIGH PROTEINclean

Beyond Fitness

Performance Whey Isolate (Chocolate) ~

Whey

A91

protein / 100 g

90g

95% of its calories is protein · lean

₹100 buys 45g protein

Sugar 1g

HIGH PROTEINread on

8 g

usable per katori

“Dal is our protein.”

One katori of thick dal gives ~8 g your body can use. Your day needs 55–80 g, that's 8–10 katoris. Dal-chawal completes the amino acids, but dal is the side, not the engine.

AS-IT-IS Nutrition

ONE Whey Protein Isolate (Unflavoured)

Whey

A91

protein / 100 g

88g

95% of its calories is protein · lean

₹100 buys 22g protein

Sugar 0g

HIGH PROTEINclean

HealthKart

100% Pure Raw Whey Protein Concentrate (Unflavoured)

Whey

A91

protein / 100 g

80g

80% of its calories is protein · lean

₹100 buys 55g protein

Sugar 3g

HIGH PROTEINclean

AbbZorb Nutrition

Whey Isolate (Chocolate) ~

Whey

A91

protein / 100 g

83g

89% of its calories is protein · lean

₹100 buys 34g protein

Sugar 1g

HIGH PROTEINread on

The Whole Truth

Whey Protein Concentrate (Unflavoured)

Whey

A91

protein / 100 g

83g

83% of its calories is protein · lean

₹100 buys 35g protein

Sugar 2g

HIGH PROTEINclean

Nutrabay ✓

Pure 100% Whey Protein Isolate (Unflavoured)

Whey

A91

protein / 100 g

88g

94% of its calories is protein · lean

₹100 buys 18g protein

Sugar 2g

HIGH PROTEINclean

MuscleBlaze

100% Clean Raw Whey Isolate 90% (Unflavoured) ~

Whey

A91

protein / 100 g

90g

95% of its calories is protein · lean

₹100 buys 19g protein

Sugar 1g

HIGH PROTEINclean

AS-IT-IS Nutrition

100% Whey Concentrate 80% (Unflavoured)

Whey

A90

protein / 100 g

80g

80% of its calories is protein · lean

₹100 buys 40g protein

Sugar 3g

HIGH PROTEINclean

Nakpro

Gold Whey Concentrate (Unflavoured) ~

Whey

A90

protein / 100 g

75g

77% of its calories is protein · lean

₹100 buys 45g protein

Sugar 4g

HIGH PROTEINclean

Amul ✓

Whey Protein (Plain sachet)

Whey

A90

protein / 100 g

78g

79% of its calories is protein · lean

₹100 buys 36g protein

Sugar 8g

HIGH PROTEINclean

MuscleBlaze

100% Clean Raw Whey Protein Concentrate 80% (Unflavoured)

Whey

A90

protein / 100 g

80g

81% of its calories is protein · lean

₹100 buys 33g protein

Sugar 7g

HIGH PROTEINclean

BeastLife

Isorich Whey Protein Isolate (Rich Chocolate) ~

Whey

A90

protein / 100 g

80g

85% of its calories is protein · lean

₹100 buys 24g protein

Sugar 1g

HIGH PROTEINclean

Ultimate Nutrition

ISO Sensation 93 (Chocolate Fudge)

Whey

A90

protein / 100 g

93g

92% of its calories is protein · lean

₹100 buys 32g protein

Sugar 2g (1 added)

HIGH PROTEINsugar

Sinew Nutrition

Raw Whey Protein Concentrate 79% (Unflavoured) ~

Whey

A90

protein / 100 g

79g

80% of its calories is protein · lean

₹100 buys 38g protein

Sugar 4g

HIGH PROTEINclean

Naturaltein

100% Natural Whey Protein ISO BOOST (Chocolate)

Whey

A90

protein / 100 g

82g

87% of its calories is protein · lean

₹100 buys 19g protein

Sugar 1g

HIGH PROTEINclean

Wellcore

Whey Protein Isolate (Chocolate) ~

Whey

A89

protein / 100 g

80g

85% of its calories is protein · lean

₹100 buys 33g protein

Sugar 2g (1 added)

HIGH PROTEINsugar

MuscleBlaze

Biozyme Iso-Zero Low Carb Whey Isolate (Ice Cream Chocolate)

Whey

A89

protein / 100 g

90g

89% of its calories is protein · lean

₹100 buys 21g protein

Sugar 0g

HIGH PROTEINread on

TrueBasics

Clean Whey 100% Protein Isolate (Vanilla) ~

Whey

A89

protein / 100 g

88g

94% of its calories is protein · lean

₹100 buys 20g protein

Sugar 1g

HIGH PROTEINread on

MuscleBlaze

Fuel One Raw Whey (Unflavoured)

Whey

A89

protein / 100 g

73g

73% of its calories is protein · lean

₹100 buys 46g protein

Sugar 0g

HIGH PROTEINclean

Bigmuscles Nutrition

Zero Whey Protein Isolate (Rich Chocolate)

Whey

A89

protein / 100 g

90g

97% of its calories is protein · lean

₹100 buys 25g protein

Sugar 0g

HIGH PROTEINread on

HealthKart

100% Whey Protein (Chocolate) ~

Whey

A89

protein / 100 g

80g

83% of its calories is protein · lean

₹100 buys 50g protein

Sugar 3g (2 added)

HIGH PROTEINsugar

Sinew Nutrition

Isocore91 100% Whey Protein Isolate (Vanilla) ~

Whey

A89

protein / 100 g

91g

96% of its calories is protein · lean

₹100 buys 27g protein

Sugar 1g

HIGH PROTEINread on

AbbZorb Nutrition

Whey Protein (Concentrate + Isolate Blend, Chocolate) ~

Whey

A89

protein / 100 g

75g

80% of its calories is protein · lean

₹100 buys 47g protein

Sugar 3g

HIGH PROTEINread on

Naturaltein

100% Natural Whey Protein Isolate (Chocolate)

Whey

A89

protein / 100 g

80g

86% of its calories is protein · lean

₹100 buys 17g protein

Sugar 1g

HIGH PROTEINclean

Nutrela

Soya Chunks (Badi)

Kitchen staple

A88

protein / 100 g

52g

60% of its calories is protein · lean

₹100 buys 226g protein

Sugar 1g

HIGH PROTEINclean

AS-IT-IS Nutrition

ATOM Whey Protein with Digestive Enzymes (Double Rich Chocolate)

Whey

A88

protein / 100 g

75g

80% of its calories is protein · lean

₹100 buys 29g protein

Sugar 3g

HIGH PROTEINread on

Avvatar

Isorich Whey Protein Isolate (Belgian Chocolate) ~

Whey

A88

protein / 100 g

88g

94% of its calories is protein · lean

₹100 buys 21g protein

Sugar 1g

HIGH PROTEINread on

Six Pack Nutrition

100% Whey Protein (Choco Delight) ~

Whey

A88

protein / 100 g

78g

80% of its calories is protein · lean

₹100 buys 35g protein

Sugar 2g (1 added)

HIGH PROTEINsugar

Doctor's Choice

ISO PRO Whey Protein Isolate (Alphonso Mango) ~

Whey

A88

protein / 100 g

81g

85% of its calories is protein · lean

₹100 buys 23g protein

Sugar 1g

HIGH PROTEINread on

−8%

muscle per decade after 30

“Protein is a gym-bro thing.”

After 30 you lose 3–8% of your muscle every decade. It's called sarcopenia, and it's why grip and knees go first. Protein is an ageing thing. Your parents need it more than your trainer does.

Fortune

Soya Chunks (Badi) ~

Kitchen staple

A88

protein / 100 g

52g

60% of its calories is protein · lean

₹100 buys 248g protein

Sugar 1g

HIGH PROTEINclean

Nakpro

Platinum ISO Zero 100% Whey Isolate (Double Rich Chocolate)

Whey

A88

protein / 100 g

88g

95% of its calories is protein · lean

₹100 buys 20g protein

Sugar 3g

HIGH PROTEINread on

Avvatar

100% Performance Whey (Raw Unflavoured) ~

Whey

A88

protein / 100 g

77g

76% of its calories is protein · lean

₹100 buys 25g protein

Sugar 4g

HIGH PROTEINclean

Bigmuscles Nutrition

Gold Whey Isolate (Rich Chocolate) ~

Whey

A88

protein / 100 g

73g

81% of its calories is protein · lean

₹100 buys 35g protein

Sugar 1g

HIGH PROTEINread on

Nutrabay

Gold 100% Whey Protein Isolate (Rich Chocolate Crème)

Whey

A88

protein / 100 g

81g

86% of its calories is protein · lean

₹100 buys 29g protein

Sugar 1g

HIGH PROTEINread on

Doctor's Choice

ISO PRO Whey Protein Isolate (Chocolate) ~

Whey

A88

protein / 100 g

81g

85% of its calories is protein · lean

₹100 buys 23g protein

Sugar 1g

HIGH PROTEINread on

SuperYou ✓

SuperYou Pro Fermented Yeast Protein - Unflavoured (1 kg jar)

Plant protein

A88

protein / 100 g

82g

82% of its calories is protein · lean

₹100 buys 29g protein

Sugar 0g

HIGH PROTEINclean

Nutrabay ✓

Pure 100% Whey Protein Concentrate (Unflavoured)

Whey

A88

protein / 100 g

78g

80% of its calories is protein · lean

₹100 buys 24g protein

Sugar 5g

HIGH PROTEINclean

MuscleBlaze

Whey Gold 100% Whey Protein Isolate (Rich Milk Chocolate) ~

Whey

A88

protein / 100 g

83g

90% of its calories is protein · lean

₹100 buys 21g protein

Sugar 2g

HIGH PROTEINread on

AS-IT-IS Nutrition ✓

ATOM Whey Protein Isolate (Double Rich Chocolate)

Whey

A88

protein / 100 g

83g

85% of its calories is protein · lean

₹100 buys 28g protein

Sugar 1g

HIGH PROTEINread on

Isopure

Low Carb 100% Isolate (Chocolate) ~

Whey

A87

protein / 100 g

90g

95% of its calories is protein · lean

₹100 buys 18g protein

Sugar 0g

HIGH PROTEINread on

Amul ✓

High Protein Paneer ~

Dairy

A87

protein / 100 g

25g

59% of its calories is protein · lean

₹100 buys 69g protein

Sugar 2g

HIGH PROTEINclean

Bigmuscles Nutrition

Crude Whey Protein Concentrate 80% (Rich Chocolate) ~

Whey

A87

protein / 100 g

73g

73% of its calories is protein · lean

₹100 buys 66g protein

Sugar 4g

HIGH PROTEINread on

Steadfast Nutrition

Incredible Isolate (Mango) ~

Whey

A87

protein / 100 g

83g

89% of its calories is protein · lean

₹100 buys 14g protein

Sugar 2g

HIGH PROTEINread on

Pole Nutrition

100% Whey Protein (Double Rich Chocolate)

Whey

A87

protein / 100 g

83g

84% of its calories is protein · lean

₹100 buys 30g protein

Sugar 2g (1 added)

HIGH PROTEINsugar

Beyond Fitness

100% Whey Protein (Isolate + Concentrate, Chocolate) ~

Whey

A87

protein / 100 g

73g

74% of its calories is protein · lean

₹100 buys 66g protein

Sugar 2g

HIGH PROTEINread on

The Whole Truth

Whey Protein Isolate+Concentrate (Pista Badaam, 24 g)

Whey

A87

protein / 100 g

73g

74% of its calories is protein · lean

₹100 buys 23g protein

Sugar 10g

HIGH PROTEINread on

Nutrela

High Protein Soya Granules

Kitchen staple

A87

protein / 100 g

52g

60% of its calories is protein · lean

₹100 buys 217g protein

Sugar 1g

HIGH PROTEINclean

Nutrabay

Gold 100% Whey Protein Concentrate (Rich Chocolate Crème) ~

Whey

A86

protein / 100 g

75g

75% of its calories is protein · lean

₹100 buys 39g protein

Sugar 4g

HIGH PROTEINread on

Nutrabay

Pure 100% Pea Protein Isolate (Unflavoured) ~

Plant protein

A86

protein / 100 g

77g

81% of its calories is protein · lean

₹100 buys 70g protein

Sugar 0g

HIGH PROTEINclean

The Whole Truth

Whey Protein Isolate+Concentrate (Light Cocoa, 24 g)

Whey

A86

protein / 100 g

71g

72% of its calories is protein · lean

₹100 buys 22g protein

Sugar 9g

HIGH PROTEINread on

The Whole Truth

Whey Protein Isolate+Concentrate (Mango Milkshake, 24 g) ~

Whey

A86

protein / 100 g

71g

72% of its calories is protein · lean

₹100 buys 22g protein

Sugar 9g

HIGH PROTEINread on

Nutrela

High Protein Soya Mini Chunks ~

Kitchen staple

A86

protein / 100 g

52g

60% of its calories is protein · lean

₹100 buys 189g protein

Sugar 1g

HIGH PROTEINclean

Boldfit

Super Women's Whey Protein (Chocolate) ~

Whey

A86

protein / 100 g

77g

82% of its calories is protein · lean

₹100 buys 35g protein

Sugar 1g

HIGH PROTEINread on⚠ herbal add-ins

The Whole Truth ✓

Whey Protein Isolate+Concentrate - Cold Coffee (24 g, 1 kg)

Whey

A86

protein / 100 g

71g

74% of its calories is protein · lean

₹100 buys 16g protein

Sugar 11g

HIGH PROTEINread on

browse the index

🥤 Whey & powders ☕ “Health” drinks 🥛 Drinks & milk 🥣 Dahi & paneer 🍫 Bars & snacks 🫘 Kitchen staples 🥚 Whole foods all 135 brands →

How we grade, the 5-line exam, the FSSAI rule & the research

DENSITY/25

% of calories from usable protein

QUALITY/20

PDCAAS amino-acid completeness

DOSE/15

protein in one real serving (vs 25 g)

VALUE/20

usable protein per ₹100

CLEAN/20

added sugar + sweetener honesty

The “20% = high protein” rule, decoded. FSSAI (2018 Advertising & Claims rules) lets a solid food print HIGH PROTEIN when 100 g covers ≥20% of the 54 g/day RDA, i.e. just 10.8 g per 100 g (liquids 5.4 g/100 ml). It’s a floor, not a verdict: Horlicks clears it at 11% protein-by-calories; so does Amul buttermilk at 62%. Same badge, very different product, which is the whole reason for a grade.

Why “grams” isn’t enough. A label’s grams are raw protein; usable protein is grams × PDCAAS (amino-acid quality). Whey is 1.00; dal ~0.70; collagen 0.00, a 90 g collagen scoop is ~0 g your muscles can build with. DENSITY and VALUE here run on usable protein, so quality flows through the whole grade.

“Sugar-free” isn’t always clean. The Clean score docks points for the tricks that dodge the sugar line, sucralose (a 2023 study flagged a trace impurity as genotoxic in cells), maltitol (laxative past ~20 g), maltodextrin (GI higher than sugar), and aspartame (WHO “possibly carcinogenic”, ~14 colas/day to cross the limit). Tap any row for the fine print.

Buyer beware (India). A 2024 study of 36 Indian protein supplements (Citizens Protein Project) found ~70% mislabeled on protein, 14% with fungal toxins, and lead in 75%. The ICMR’s 2024 guidelines say: get protein from food first. Macros here are label/brand-listed, checked Jun 2026; ~ marks an estimated side-macro; we grade the label, not biology, and this isn’t medical advice.

Grade your own label, standing-in-the-aisle calculator

protein g/100gkcal/100gadded sugar g/100gserving (g)pack price ₹pack size g

made of

sweetened with

Type a label’s protein + energy, pick what it’s made of and what sweetens it.