Ryan Fernando reveals the best and worst protein sources - His ratings will shock you!
1/8
Nutritionist rates top protein sources: chicken, eggs, rajma and more ranked!
Nutritionist Ryan Fernando recently shared in a social media post, a rating of popular protein sources, rating them for quality, nutrition, and practicality. His list highlights what to eat freely, what to moderate, and which foods need careful selection. Here's a simple guide to help you choose the best protein for your goals.
2/8
Chicken - 9/10
Chicken ranks high for being a lean, high-quality protein that's easy to incorporate into daily meals. Fernando emphasises choosing grilled, boiled, or roasted options instead of fried. When prepared cleanly, it’s one of the most efficient protein sources for muscle health and overall nutrition.
3/8
Cheese - 5/10
Cheese offers protein and essential nutrients, but Fernando rates it lower due to its high saturated fat and sodium content. The type of milk used also affects its overall quality. It’s best enjoyed in moderation, especially for those tracking calories or heart health.
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4/8
Greek yogurt - 9/10
Greek yogurt earns a high score for being protein-dense and rich in probiotics, supporting gut health. However, Fernando cautions against flavoured versions, which often contain added sugars. Choosing plain, unsweetened Greek yogurt gives you the full benefits without unnecessary additives.
5/8
Rajma - 7/10
Rajma is a strong plant-based protein option, naturally packed with fibre for better digestion. Fernando recommends pairing it with rice to form a complete amino acid profile. Proper soaking and cooking are essential for better nutrient absorption and reduced bloating.
6/8
Soya chunks - 8/10
Soya chunks are an affordable protein powerhouse, ideal for vegetarians and vegans. But Fernando notes that excessive intake may affect hormone balance in sensitive individuals. Enjoying them in moderation helps you get the benefits without potential downsides.
7/8
Eggs - 10/10
Eggs are Fernando’s top-rated protein source, thanks to their excellent amino acid profile and versatility. He advises keeping the yolk unless you have high cholesterol, limit to two yolks a day if needed. Egg whites can be adjusted based on your specific protein requirements.
8/8
Protein powder - 9/10
Protein powder scores high for convenience and digestibility, but Fernando stresses the importance of choosing clean, tested, high-quality brands. Avoid relying solely on supplements and check for artificial sweeteners or preservatives.
- Disclaimer: The information provided in this content is for general awareness only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider or your own doctor with any questions you may have regarding a medical condition or health concerns. ET bears no responsibility for the accuracy, completeness, or outcomes arising from the use of this information.