Last Updated: January 18, 2026, 13:13 IST
Celebrity fitness trainer Siddhartha Singh ranks everyday protein sources – from dal to paneer – revealing what truly supports strength and health.
Tamannaah Bhatia’s trainer breaks down which protein sources actually work.
In today’s health-conscious world, protein has emerged as the star nutrient, essential for muscle repair, immune support, blood sugar regulation, and appetite control. While many recognize the importance of protein, fewer understand that the source of this nutrient is just as critical as the quantity consumed.
In India, protein intake often relies on traditional staples that are assumed to be adequate simply because they are familiar or labeled as healthy. However, factors like efficiency, absorption, and amino acid quality are frequently overlooked. Siddhartha Singh, a celebrity fitness trainer known for his work with actors like Tamannaah Bhatia, has simplified this confusion by ranking common protein sources into tiers, distinguishing what genuinely supports health from what merely sounds appealing.
How Protein Quality Really Works
Protein quality is determined by how effectively the body can digest and utilize it. Complete proteins contain all essential amino acids, while incomplete proteins lack one or more of these crucial components unless combined strategically. Absorption also plays a significant role; some foods may appear to be protein-rich but offer minimal benefits in practice.
D Tier: Protein Biscuits
Singh categorically placed packaged snacks marketed as ‘protein-rich’ in the lowest tier. He stated, “Anything which is a biscuit and says protein on it, avoid it in all cases.” These products are often laden with sugar and fillers, providing little in the way of meaningful protein benefits.
C Tier: Nuts
While nuts are nutrient-dense and packed with healthy fats, their protein content is not particularly strong. Singh ranked them lower on the list, noting that their protein is poorly digested. Nuts are best used as supplementary additions rather than foundational elements in a protein-focused diet.
B Tier: Dal
Dal, a staple in Indian cuisine, is often viewed as a reliable protein source. However, Singh categorized it as incomplete. He explained, “Even if you get your protein from dal, it is not going to get assimilated.” While dal is rich in fiber and micronutrients, relying solely on it for protein can leave nutritional gaps.
A Tier: Greek Yoghurt
Greek yoghurt emerged as a standout option, boasting an impressive protein density of about eight grams per 100 grams. Its digestibility and versatility make it an excellent everyday choice, especially for those seeking high-quality protein without feeling overly full.
S Tier: Paneer and Tofu
At the top of Singh’s rankings are paneer and tofu, celebrated for their completeness and versatility. Singh emphasized that opting for low-fat paneer can further enhance its nutritional profile, making it a reliable protein anchor for vegetarian diets.
Ultimately, protein is not just about labels or tradition; it’s about quality, absorption, and balance. Building a smarter plate involves selecting sources that genuinely support strength and health, rather than those that merely appear protein-rich on paper.
Location: Delhi, India
First Published: January 18, 2026, 13:13 IST
