India, Jan. 23 -- W e talk about protein all the time... At the gym, at the office, and even over dinner tables. But when it comes to actually meeting daily requirements, many of us still rely on assumptions rather than facts: is dal enough? Do nuts count? And are those "protein" biscuits really doing anything for you? Celebrity fitness trainer Siddhartha Singh, who has worked with actors including Tamannaah Bhatia, recently addressed these common doubts by ranking everyday protein sources into a tier list - S, A, B, C and D, with S being the best and D the least effective. Here's how he placed popular options: Dal (B tier): A staple in most Indian kitchens, dal may be comforting but Singh points out it is an incomplete protein. "Even if you get your protein from dal, it is not gonna get assimilated, so I am going to put it in the B tier," he said. Nuts (C tier): While nuts are nutrient-dense and easy to snack on, Singh warned that they offer negligible usable protein, as only a small amount is properly digested. His advice: don't treat them as a primary protein source. Greek yoghurt (A tier): A favourite of the trainer, Greek yoghurt makes it high on the list thanks to its protein content, around 8g per 100g, earning it an A tier spot. Protein biscuits (D tier): Packaged snacks labelled "protein" may look like a smarter choice, but Singh had a blunt warning. "Anything which is a biscuit and says protein on it, avoid it in all cases. I am going to put that in the D tier," he said. Paneer/tofu (S tier): Topping his list were paneer and tofu, among the most reliable everyday protein sources. He added that choosing low-fat paneer makes it an even better option. HTC...