Cheapest Protein Sources in Pakistan — Ranked by Rs Per Gram

Protein supplements in Pakistan cost Rs. 8,000–15,000 per kg. Most people assume that's the only way to hit their protein targets. It isn't — not even close.

Pakistan has some of the most affordable natural protein sources in the world. The problem is nobody has sat down and calculated the actual cost per gram of protein for each one — until now.

This guide ranks every major protein source available in Pakistan by rupees per gram of protein so you know exactly where your food budget gives you the most return.

How We Calculated This

For each food we used:

• Current average market price in Pakistan (June 2026)
• Protein per 100g from standard nutritional data
• Formula: Rs per gram of protein = Price per 100g ÷ Protein per 100g

Lower number = cheaper protein. Simple.

The Complete Ranking — Cheapest to Most Expensive

Prices based on average Lahore/Karachi market rates, June 2026. Daal protein calculated from cooked weight.

The Winners — and Why

#1 Chicken Breast — Rs. 2.7 per gram of protein

Boneless chicken breast is the single most cost-efficient protein source in Pakistan when you calculate by protein per rupee. At Rs. 85 per 100g with 31g of protein, nothing comes close on a pure cost-per-gram basis.

The only catch is preparation — chicken breast dries out fast if overcooked. Boil it in lightly salted water for 15–18 minutes, shred it, and add to any meal. Grilled with minimal oil is the second best option.

Best for: Anyone who eats meat and wants maximum protein per rupee.

#2 Eggs and Masoor Daal — Rs. 3.3 per gram of protein (tied)

Eggs and masoor daal tie at Rs. 3.3 per gram — the two most iconic Pakistani protein sources for a reason.

Eggs are complete proteins, meaning they contain all essential amino acids. Two eggs give you 12g of protein for around Rs. 40. They also contain vitamin D, B12, and choline — nutrients many Pakistanis are deficient in. Boiled, scrambled, or as an omelette, they're the most versatile protein food on this list.

Masoor daal is the backbone of affordable Pakistani nutrition. Half a cup of cooked masoor gives you around 9g of protein and costs almost nothing. The challenge is that daal is an incomplete protein — it's low in methionine, an essential amino acid. Pair it with rice or roti and you get a complete amino acid profile.

Best for: Daily protein baseline, especially for vegetarians or those on a tight budget.

#3 Chicken Thigh — Rs. 3.1 per gram of protein

Bone-in chicken thigh is slightly cheaper per 100g than breast but lower in protein due to higher fat content. Still excellent value and significantly more forgiving to cook — the fat keeps it moist even if slightly overcooked.

For budget-conscious buyers, chicken thigh at Rs. 55/100g is often the smarter buy over breast when calculating weekly food costs.

#4 Natural Peanut Butter — Rs. 8.4 per gram of protein

Peanut butter sits in the middle of this ranking on a pure cost-per-gram basis. So why does it deserve a special mention?

Because no other food on this list delivers protein without any cooking, preparation, or refrigeration.

Two tablespoons of NutraRoot peanut butter gives you 8g of protein in 30 seconds — straight from the jar. For office workers, students, or anyone who skips meals because they don't have time to cook, peanut butter fills that gap more efficiently than anything else on this list.

It's also uniquely calorie-dense in a useful way — the healthy fats and fibre keep you full for 3–4 hours. A Rs. 210 investment in 100g of peanut butter replaces multiple snacks throughout the day.

NutraRoot organic peanut butter is made from 100% pure peanuts — no palm oil, no added sugar, no preservatives. It's the cleanest version of this protein source available in Pakistan, starting at Rs. 1,050 for 500g.

Best for: Snacks, breakfast, post-workout, or anyone who needs protein without cooking.

#5 Mung Daal and Channa — Rs. 4.0–4.5 per gram

Mung daal and channa are both excellent plant-based protein sources at very affordable prices. Channa in particular has the advantage of being available roasted as a ready-to-eat snack — making it the only other protein source on this list that requires zero preparation.

A handful of roasted channa (about ¼ cup) gives you 7–8g of protein for around Rs. 25–30. For a mid-afternoon snack replacement, it's one of the best budget options available.

Best for: Plant-based protein, ready-to-eat snacking, adding protein to curries.

#6 Milk and Dahi — Rs. 5.3–7.1 per gram

Milk and dahi are lower in protein per 100g than the foods above, but they're consumed in larger quantities and serve a different role in the Pakistani diet. A full cup of dahi (240ml) gives you around 8–9g of protein and contributes calcium and probiotics alongside it.

The protein quality is excellent — dairy protein is one of the most bioavailable protein sources available — but the protein density per rupee is lower than daal, eggs, or chicken.

Best for: Breakfast, accompanying meals, and gut health.

The Expensive Option: Whey Protein — Rs. 15 per gram

Imported whey protein costs Rs. 15 per gram of protein — nearly 6 times more expensive than chicken breast. For most Pakistanis, it is simply not worth it when the natural alternatives on this list cover all the same nutritional needs at a fraction of the cost.

Whey has one advantage: convenience and speed of absorption post-workout. But unless you are a competitive athlete or bodybuilder with specific recovery needs, the foods above cover everything whey does at far lower cost.

How to Hit 80g of Protein Daily on a Budget

Here's a realistic daily plan that hits 80g of protein for approximately Rs. 350–400 per day:

Rs. 320 per day for 80g of protein. No supplements. No imported health foods. All locally available, all affordable, all prepared in a Pakistani kitchen.

The Most Overlooked Protein Hack in Pakistan

Most people in Pakistan eat adequate protein at lunch and dinner — chicken, daal, dahi — but then have a completely protein-free breakfast of chai and paratha.

This means they go 8–10 hours overnight plus another 3–4 hours in the morning with no protein intake. During this window the body starts breaking down muscle for fuel.

The single most impactful change most Pakistanis can make is adding protein to breakfast. An egg, a tablespoon of peanut butter, or a cup of dahi costs Rs. 20–60 and shifts the entire nutritional profile of the day.

For a full breakdown of how to structure protein across the day, read our guide on high protein low calorie foods in Pakistan. If you want a complete meal plan built around these foods, our Pakistani weight loss meal plan covers the full weekly breakdown.

Bottom Line

You do not need expensive supplements to hit your protein targets in Pakistan. Chicken breast, eggs, masoor daal, and channa give you the cheapest protein available — all under Rs. 5 per gram.

Peanut butter sits higher on cost per gram but earns its place as the only zero-preparation protein source that keeps you full for hours — making it one of the most practical additions to any Pakistani diet.

Start with the basics: an egg at breakfast, daal at lunch, chicken at dinner. Add NutraRoot peanut butter as your snack. That combination alone covers most of your daily protein needs without touching a supplement.

Browse NutraRoot peanut butter — available in Creamy, Crunchy, and Honey, starting at Rs. 1,050 for 500g, delivered across Pakistan.

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