Experts reveal 6 foods and why they might be a healthier option

Protein is not just about grams per serving. It is about what travels with that protein. Fish provides omega-3 fatty acids. Lentils bring fiber. Yogurt delivers probiotics. Soy offers plant compounds. Paneer provides calcium.

Dr Sharma sums it up clearly: “Eating a mix of protein sources is usually better for your long-term health than just sticking to one type of food.”

A mixed plate supports muscle repair, hormonal balance, immunity, and steady energy. It also reduces the risk of nutrient gaps.

The takeaway is simple. Fish remains a strong protein source. But it is not the only one. A thoughtful mix of vegetarian proteins can match or even exceed fish in protein content, while adding fiber and other protective nutrients.

Medical experts consulted
This article includes expert inputs shared with TOI Health by:
Dr Anshul Singh, Team Leader, Clinical Nutrition and Dietetics Department at Artemis Hospitals
Dr Payal Sharma, Chief Dietitian at Dharamshila Narayana Superspeciality Hospital, Delhi
Inputs were used to explain about the vegetarian alternatives to protein and whether it can prove to be more beneficial than fish