Summary of "20 Best to Worst Protein Sources | Top Protein Foods Ranked | Yatinder Singh"

Summary — how the video ranks protein sources (method + actionable tips)

Two parameters were used to evaluate protein sources:

DIAAS (Digestible Indispensable Amino Acid Score): measures essential amino‑acid completeness and digestibility. A DIAAS ≥ 1 is considered a “complete” protein with sufficient essential amino acids.
Protein density / calorie cost: estimated calories needed to get ~24–25 g of protein. The presenter used a rough cutoff:
- < 200 kcal for ~25 g protein → “Excellent”
- Higher calorie costs → categorized as Good / Average / Poor depending on inefficiency

Practical takeaway: prefer foods with DIAAS ≈ 1 or higher and a low calorie cost per ~25 g protein for efficient muscle building or fat‑loss goals.

Whey protein isolate: DIAAS ~1.1–1.6; ~30–35 g powder for 25 g protein → ~100–120 kcal
Chicken breast (uncooked): ~27 g protein/100 g → ~130–150 kcal per ~25 g protein
Egg whites: ~8 whites → ~24 g protein → ~100–120 kcal
Skim (low‑fat) milk: ~700–750 ml provides ~24 g protein; skimmed version ≈ ~200 kcal for that protein amount
Low‑fat fish: ~20–25 g/100 g → ~120–130 kcal for ~25 g protein
Soya chunks (textured soy): ~50 g for ~25 g protein → ~170–180 kcal
Low‑fat paneer (low‑fat cottage cheese): ~25 g protein → ~180 kcal

Whole eggs: ~4 eggs → ~24 g protein → ~280 kcal (nutrient‑dense; WHO notes eggs are highly digestible)
Chicken thigh / whole chicken: similar protein requires ~200–250 kcal
Tofu: ~200 g for ~25 g protein → ~240–280 kcal
Whole (full‑fat) milk: ~700–750 ml for ~24 g protein → ~450–600 kcal (skim is more calorie‑efficient)
High‑fat fish: ~25 g protein → ~200–240 kcal
Mutton: ~27–33 g/100 g but ~200–250 kcal; suitable occasionally (2–3×/week)
Plant‑based protein powder blends (formulated): DIAAS ≈ 0.9; ~35 g powder → ~150 kcal (placed between Good and Excellent)

Regular/full‑fat paneer: ~150 g for ~25 g protein → ~450 kcal (higher calorie because of fat)
Curd (yogurt): DIAAS ~1.05 but low protein density (~4 g/100 g) → need ~600 g for 25 g protein → ~400–450 kcal; good for probiotics but not efficient as main protein source

Pulses / legumes (lentils, rajma, chana, etc.): DIAAS ~0.4–0.7; ~125 g raw for ~25 g protein → ~450–500 kcal and incomplete amino profile
Sprouts: DIAAS ~0.4–0.7; very low protein per 100 g (3–7 g); need 500–700 g → ~300–450 kcal
Nuts & seeds: DIAAS ~0.4–0.5; require 100–150 g to get ~25 g protein → ~600–1000 kcal — better for fats than protein
Sattu / gram‑based powders: incomplete amino profile; ~100 g sattu for 25 g protein → ~400–450 kcal
Grains (rice, millet, bajra): DIAAS ~0.3–0.4; need 300–400 g cooked to reach ~25 g protein → ~800–1000 kcal (quinoa is an exception — complete but still carb‑heavy)

For muscle gain or preserving lean mass while cutting, prioritize foods that are both high DIAAS and low calorie cost per ~25 g protein: whey isolate, chicken breast, low‑fat fish, egg whites, soya chunks, skim milk.
Use low‑fat versions where possible (skim milk, low‑fat paneer) to lower calorie cost if fat loss is the goal.
Whole eggs and fatty cuts (mutton, high‑fat fish, regular paneer) are nutritionally valuable but calorie‑dense — track calories if efficiency matters.
Plant proteins (pulses, sprouts, grains, nuts) are nutritious but inefficient as sole sources for high protein targets; combine different plant proteins or use formulated plant protein blends to improve amino acid completeness.
Use whey or a complete plant blend for a convenient, low‑calorie way to hit daily protein goals.
Include probiotic foods (curd) for digestion and gut health, but don’t rely on them as primary protein sources.
Don’t avoid “poor” foods entirely — use them strategically (pulses for fiber/satiety, nuts for healthy fats) while selecting more efficient proteins to meet targets.

The video used ~24–25 g protein as a standard comparison; individual protein needs vary.
DIAAS values and calorie estimates are approximate — they depend on product, cooking method, portion size, and raw material quality.
The video included a branded recommendation (Isomagic whey by 2x Nutrition) with a discount code — a sponsored mention.