Protein conversations are no longer limited to gym floors or nutrition labels. They’ve entered everyday kitchens. From dal at lunch to peanut butter on toast, many people assume they’re meeting their protein
needs simply by sticking to familiar staples. But according to Siddhartha Singh, celebrity fitness trainer and the force behind Tamannaah Bhatia’s sculpted physique, not all protein sources deserve equal credit.
In a recent Instagram post, Singh cut through the noise by rating commonly consumed protein foods on a scale of 1 to 10, based on their amino acid profiles, bioavailability and practical usefulness. His rankings challenged long-held assumptions, especially around plant-based favourites.
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Singh’s assessment focused on how efficiently the body can use protein from each source, not just how “healthy” a food appears on the surface.
- Greek yoghurt – 10/10
High in protein, easily accessible and versatile enough for both sweet and savoury meals. - Whey protein – 9/10
Highly effective, but best used as a supplement rather than a primary source. - Dal (lentils) – 3/10
An incomplete protein lacking all essential amino acids on its own. - Sattu – 1/10
Primarily a carbohydrate, despite its protein-rich reputation. - Peanut butter – 1/10
Rich in healthy fats, but low in protein per serving.
Why Greek Yoghurt Came Out On Top
While protein powders often dominate fitness routines, Singh crowned Greek yoghurt the clear winner. Its appeal lies in both nutrition and practicality. As he explained in the video, “10 out of 10 because it is high in protein, easy to get and can be made into a sweet and a savoury meal.” Unlike supplements, Greek yoghurt fits seamlessly into daily eating habits, from breakfast bowls to savoury dips, making consistency easier to maintain.
Rethinking Indian Staples
Some of Singh’s most surprising ratings were reserved for everyday Indian foods. Sattu, often promoted as a budget-friendly protein option, received the lowest score. “Good source of carbohydrates, not a good source of protein,” he clarified.
Dal, though nutritious, earned a modest 3 out of 10 due to its incomplete amino acid profile – a reminder that plant proteins often need strategic pairing to support muscle repair effectively.
Peanut butter, another misunderstood favourite, was also demystified. “As a protein source, 1 (on 10) because it doesn’t really have that much protein; it has a lot of fat, very good source of healthy fat, not a great source of protein,” Singh said.
Why Whey Didn’t Get A Perfect Score
Despite whey protein’s popularity, Singh stopped short of giving it a full 10. His reasoning was simple: food should come first. “I’m giving it 9 (on 10), and not 10 because I would rather eat my protein first and then supplement it with a whey protein powder.”
His takeaway is clear – building muscle and strength isn’t about chasing trends, but about understanding what your body truly needs.
