25 High Protein Indian Foods — Vegetarian & Non-Veg
Most Indians are protein deficient. The average Indian gets 45–50g of protein per day — well below the recommended 0.8–1g per kg of body weight. The fix isn't whey protein powder. It starts with knowing which everyday Indian foods are protein-rich.
Vegetarian High-Protein Foods
| Food | Serving | Protein |
|---|---|---|
| Paneer | 100g | 18g |
| Chana (chickpeas, cooked) | 1 cup | 15g |
| Rajma (cooked) | 1 cup | 15g |
| Masoor Dal (cooked) | 1 cup | 18g |
| Soya chunks (cooked) | 100g | 52g (!) |
| Curd (Greek-style) | 200g | 10g |
| Tofu | 100g | 8g |
| Sprouts (moong) | 1 cup | 14g |
| Peanuts | 30g (handful) | 7.5g |
| Almonds | 30g | 6g |
| Urad Dal (cooked) | 1 cup | 12g |
| Low-fat milk | 250ml | 8g |
| Quinoa (cooked) | 1 cup | 8g |
| Pumpkin seeds | 30g | 9g |
Non-Vegetarian High-Protein Foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast (cooked) | 100g | 31g |
| Whole egg | 1 large | 6g |
| Egg whites | 3 whites | 10g |
| Rohu / Catla fish (cooked) | 100g | 18–20g |
| Prawns (cooked) | 100g | 24g |
| Tuna (canned in water) | 100g | 30g |
| Mutton (lean, cooked) | 100g | 26g |
| Turkey breast | 100g | 29g |
| Whey protein | 1 scoop (30g) | 24g |
| Cottage cheese (low-fat) | 100g | 11g |
| Sardines (canned) | 100g | 25g |
How to Hit Your Protein Target
For a 70kg person, the target is roughly 56–70g protein/day (minimum), or 100–140g if you're exercising regularly. Here's a sample day:
- Breakfast: 3 eggs scrambled = 18g
- Lunch: 1 cup masoor dal + 100g paneer = 36g
- Snack: 30g peanuts = 7.5g
- Dinner: 100g chicken + 1 cup rajma = 46g
- Total: ~107g ✅
🛒 Protein Supplements Worth Trying
- MuscleBlaze Biozyme Whey Protein — 1kg — ₹1,999
- Sofit Soya Chunks — 200g — ₹65
- Epigamia Greek Yogurt — 6 pack — ₹290
* Affiliate links. We may earn a small commission at no extra cost to you.
FAQ
Is soya safe to eat every day?
For most people, yes. The concern about soya affecting hormones is largely based on very high doses. Eating 50–100g of soya chunks a day is safe for adults. Those with thyroid issues should moderate intake and consult a doctor.
Do I need a protein supplement?
Only if you can't hit your target through food. Most people who eat dal, eggs, and curd regularly don't need supplements. Athletes and those doing heavy strength training may benefit.