Protein Sources Beyond Meat: A Local Guide

Saudi adults consume an estimated 85 grams of protein per day on average, according to data published by the Saudi Food and Drug Authority — yet the vast majority of that intake comes from red meat and chicken. A growing body of nutritional research, and a quiet shift in how Riyadh's younger residents are eating, suggests the city is ready for a more varied approach.

The timing matters. The Kingdom's Vision 2030 health targets include reducing obesity rates, which currently affect more than 35 percent of Saudi adults according to the Ministry of Health's 2024 National Health Survey. Dietitians working inside the city are increasingly pointing patients toward plant and dairy-based protein sources not as a lifestyle ideology but as practical, affordable, culturally familiar options that most households already use in some form.

What Riyadh's Markets Already Have

The produce halls of Souq Al-Zal in Al-Batha district and the bulk-dry-goods sections of Danube hypermarkets across the city stock at least a dozen high-protein staples that cost a fraction of a kilogram of lamb. Dried lentils — adas in Arabic — run at roughly 4 to 6 SAR per kilogram and deliver around 18 grams of protein per cooked cup. Chickpeas, the base of hummus that appears on almost every Riyadh table, offer a comparable 15 grams per cup. Both are complete enough in their amino acid profiles to function as a meaningful protein contribution, particularly when paired with grains like bulgur or rice, a combination that Middle Eastern cuisine has relied on for centuries.

Labneh, the strained yoghurt sold in tubs throughout Tamimi Markets and Panda stores, contains roughly 10 grams of protein per 100 grams — more than most cuts of processed deli meat — and costs about 12 SAR for a 400-gram container. Eggs remain one of the densest and cheapest complete protein sources available anywhere: a tray of 30 eggs sells at Carrefour in Riyadh Park Mall for around 18 SAR as of this month, delivering six grams of protein per egg. Cottage cheese, once a niche import, now appears in the chilled aisles of most large supermarkets, driven by demand from gym communities centred around facilities like GymNation on King Fahd Road.

Tofu is available — Lulu Hypermarket's branch on Prince Mohammed bin Salman Road carries at least two brands — though it remains a niche purchase. More culturally embedded, and frequently underestimated, is fava beans. Ful medames, the slow-cooked breakfast staple served across the city from street-level fuul shops in Al-Olaya to family kitchens in Al-Malaz, provides roughly 13 grams of protein per serving and is high in fibre, iron and folate simultaneously.

Where Riyadh Is Moving Next

Several Riyadh-based nutritional practices and corporate wellness programmes are formalising what has long been intuitive local knowledge. The King Faisal Specialist Hospital and Research Centre has expanded its outpatient dietary counselling services since 2025, with dietitians routinely building meal plans around plant-forward protein combinations. The Nadec dairy company, headquartered in Riyadh, launched a high-protein labneh line in early 2026 specifically targeting the city's expanding fitness market, which analysts at Euromonitor valued at over 1.2 billion SAR in 2025.

Practically speaking, the shift requires less a dietary revolution than a rebalancing. Nutritionists recommend treating meat as a garnish rather than the centrepiece of a meal two or three times a week — using lentils or chickpeas as the main protein in a dish rather than a side. A handful of pumpkin seeds, sold loose at Al-Batha spice stalls for around 20 SAR per kilogram, adds eight grams of protein per 30-gram serving and is easy to add to salads or porridge. Greek-style yoghurt, now widely available at Tamimi, delivers 17 grams per 170-gram portion.

None of this requires abandoning the cuisine or the culture. Most of these foods were on the table already. The difference is simply in how much space they take up on the plate. For personalised guidance on protein targets and dietary adjustments, consult a registered dietitian or your local GP before making significant changes.