Guide

One 100-gram serving of boiled paneer gives about 18–20 grams of complete protein along with fat and calcium that keep you full.

A 100 gram serving of boiled moong dal gives around 7 grams of protein plus about 105 calories and plenty of fiber.

A medium boiled banana has about 1.3 grams of protein, so it adds a small boost to your daily intake but is not a main protein source.

One medium bowl of plain dal usually gives around 10–14 grams of protein, depending on the pulse and thickness.

A 100-gram serving of cooked moong dal gives about 7 grams of protein, while one full cup reaches close to 14 grams.

Boiled and scrambled eggs deliver nearly the same protein per egg, so the real difference comes from portion size and recipe add-ins.

Cooked boiled gram packs roughly 9 grams of protein per 100 grams, making it a handy plant protein for everyday meals.

Boiled and fried eggs deliver nearly the same protein per egg, so the bigger differences come from added fat and how you eat them.

Boiled mixed sprouts add modest protein, fiber, and micronutrients that round out meals built around stronger protein sources.

A 100-gram serving of boiled mixed sprouts usually provides 8–10 grams of protein, depending on the legumes and cooking time.