Eggs Triumph, Quinoa Tumbles: Dietitian Rates 9 Popular Protein Picks

Dietitian Shweta J Panchal rated nine protein-rich foods, giving eggs a perfect 10/10 for complete, highly bioavailable protein and Greek yogurt 9/10 for protein plus probiotics, with tofu at 8/10; quinoa ranked only 4/10 due to cost and complete protein alternatives. Other scores include sprouted moong 6–7/10, moong dal 5–6/10, chickpeas 7–8/10, paneer 7–8/10, and rajma 6–7/10, with notes on digestibility, portion sizes (especially for paneer and thyroid considerations), and suggestions like rajgira as a preferred alternative when possible.