8 grams1 bowl dal 7 grams40 grams of paneer egg chicken soya 7 gramscereals like chawal roti 2 grams1 whole egg 7 grams1 egg white 5 gramsbasis the gap people need to see if they can take up their natural protein intake or they really need a protein supplement it is also good to note that nonvegetarian foods have high biological protein which means they have all the essential amino acids and are absorbed better by the body in comparison to vegetarian sources of protein that does not mean everyone should start eating non vegetarian food even vegetarians can get their required amount of protein from paneer soya and milk here are some guidelines on how you should choose your protein powdersee what your protein powder containsprotein powder should be prescribed by the nutritionistthe powder should be backed by researchprotein powder with milk or watercoming to how one should consume protein powder nutritionists claim that it doesnt really matter when you take protein powder with milk it gives you a little extra protein on the other hand when you take it with water you will not get that extra protein adds dr charu disclaimer the views and opinions expressed by the doctors are their independent professional judgment and we do not take any responsibility for the accuracy of their views this should not be considered as a substitute for physicians advice please consult your treating physician for more details