{"id":898718,"date":"2026-06-28T14:22:16","date_gmt":"2026-06-28T14:22:16","guid":{"rendered":"https:\/\/www.europesays.com\/us\/898718\/"},"modified":"2026-06-28T14:22:16","modified_gmt":"2026-06-28T14:22:16","slug":"eggs-score-10-10-quinoa-just-4-10-dietitian-rates-9-popular-protein-sources-and-reveals-which-ones-are-worth-eating","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/898718\/","title":{"rendered":"Eggs score 10\/10, quinoa just 4\/10: Dietitian rates 9 popular protein sources and reveals which ones are worth eating"},"content":{"rendered":"

From sprouted moong and paneer to Greek yoghurt and tofu, protein-rich foods are often promoted as healthy staples. But not all protein sources offer the same nutritional value, digestibility or quality. In a June 13 Instagram post, dietitian <\/a>Shweta J Panchal rated nine popular protein foods, explaining their strengths, limitations and who should be cautious while eating them. Here’s what she had to say. (Also read: <\/strong>\u2018Your body is screaming, you\u2019re just not listening\u2019: Fitness coach shares 7 warning signs you should never ignore<\/strong><\/a> )<\/strong><\/p>\n

\"SproutedSprouted moong, paneer or eggs? Dietitian Shweta J Panchal ranks 9 protein-rich foods (Unsplash)1. Sprouted moong: 6\u20137\/10<\/p>\n

According to Shweta, sprouted moong offers better protein absorption than regular moong. \u201cSprouting improves the bioavailability of protein by around 30%, but it\u2019s still not a source of complete protein,\u201d she said.<\/p>\n

2. Eggs: 10\/10<\/p>\n

Eggs received the highest rating on her list. \u201c10 on 10. It has the highest biological value protein <\/a>and contains all the essential amino acids,\u201d Shweta explained.<\/p>\n

3. Moong dal: 5\u20136\/10<\/p>\n

Moong dal is a good option for people with digestive issues<\/a>. \u201cIt\u2019s easy to digest, so if you have gut issues, this is what you should be starting with,\u201d she said.<\/p>\n

4. Chickpeas (chana): 7\u20138\/10<\/p>\n

Shweta rated chickpeas highly for their nutritional profile. \u201cThey offer a good combination of high fibre and high protein,\u201d she explained.<\/p>\n

5. Greek yoghurt: 9\/10<\/p>\n

Greek yoghurt scored well because it provides both protein and probiotics. \u201cIt\u2019s a good probiotic <\/a>and a great source of protein. The only thing is, it should not have any added sugars in it,\u201d she said.<\/p>\n

6. Paneer: 7\u20138\/10<\/p>\n

Paneer is rich in protein but should be eaten in moderation. \u201cThe only downside is the saturated fat, so watch your portion sizes,\u201d Shweta advised.<\/p>\n

7. Rajma: 6\u20137\/10<\/p>\n

Rajma can be a healthy protein source if prepared correctly. \u201cIt contains lectins, so you have to soak it for a minimum of 10 hours,\u201d she said.<\/p>\n

8. Tofu: 8\/10<\/p>\n

Tofu is another high-quality protein source<\/a>, according to Shweta. \u201cIf you have thyroid issues, be watchful about the timing and the portion sizes. But it\u2019s a good source of high-quality protein,\u201d she explained.<\/p>\n

9. Quinoa: 4\/10<\/p>\n

While quinoa is a complete protein, Shweta doesn\u2019t think it\u2019s the best choice. \u201cIt\u2019s imported and expensive. I would rather replace it with rajgira,\u201d she said.<\/p>\n

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n","protected":false},"excerpt":{"rendered":"From sprouted moong and paneer to Greek yoghurt and tofu, protein-rich foods are often promoted as healthy staples.…\n","protected":false},"author":3,"featured_media":898719,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[37],"tags":[73240,143286,210,1182,228074,1929,23538,40339,67,132,68],"class_list":["post-898718","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-chickpeas","tag-greek-yogurt","tag-health","tag-nutrition","tag-paneer","tag-protein","tag-protein-sources","tag-quinoa","tag-united-states","tag-unitedstates","tag-us"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116828187260214009","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/898718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=898718"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/898718\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/898719"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=898718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=898718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=898718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}