Top 10 Protein Sources in Indian Diet (Veg & Non-Veg)
The average Indian consumes only 47 grams of protein daily — far below the recommended 0.8-1g per kg of body weight. This protein deficiency contributes to muscle loss, poor immunity, slow recovery, and even hair fall. The good news? India has amazing protein sources — we just need to include more of them.
Your Daily Target
Aim for 0.8-1g protein per kg of body weight. A 70 kg person needs 56-70g of protein daily. Active individuals and those over 50 should aim higher (1-1.2g/kg).
Vegetarian Protein Sources
1. Dal (Lentils)
Moong, Masoor, Toor, Chana
7-9g
per 100g cooked
The backbone of Indian vegetarian protein. Combine with rice for complete amino acids. Include at least 1-2 bowls daily.
2. Paneer
Cottage Cheese
18g
per 100g
One of the richest vegetarian protein sources. 100g paneer = protein from 3 eggs. Use low-fat paneer to reduce saturated fat.
3. Curd / Greek Yogurt
Dahi
10-12g
per 200g
Excellent protein with probiotics for gut health. Greek yogurt has 2x the protein of regular curd. Add to every meal.
4. Soybean / Tofu
Soya Chunks, Tofu
36-52g
per 100g dry
Highest protein vegetarian food. Soya chunks have more protein than chicken! Complete protein with all amino acids.
5. Chana / Chickpeas
Kabuli Chana, Kala Chana
19g
per 100g dry
Versatile and filling. Use in chana masala, salads, or roasted as snacks. Also provides fiber and iron.
Non-Vegetarian Protein Sources
6. Eggs
Whole Eggs
6-7g
per egg
The gold standard of protein quality. Affordable and versatile. 2-3 whole eggs daily is safe and healthy for most people.
7. Chicken Breast
Skinless, Boneless
31g
per 100g
Lean, high-quality protein. Grilled or baked is healthier than fried. 150g chicken = nearly half your daily protein needs.
8. Fish
Rohu, Pomfret, Salmon
20-25g
per 100g
High-quality protein plus omega-3 fatty acids for heart and brain health. Aim for 2-3 servings per week.
9. Mutton (Goat Meat)
Lean cuts
27g
per 100g
Rich in protein, iron, and B12. Choose lean cuts and limit to 1-2 times per week due to higher saturated fat content.
10. Prawns / Shrimp
Jhinga
24g
per 100g
Low calorie, high protein seafood. Excellent source of selenium and B12. Great for weight loss diets.
Sample High-Protein Indian Day
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 2 eggs + 1 glass milk | 20g |
| Mid-morning | Handful of roasted chana | 7g |
| Lunch | Dal + Rice + Curd | 18g |
| Evening | Paneer tikka (100g) | 18g |
| Dinner | Chicken curry (150g) + Roti | 25g |
| Total | 88g | |
Calculate Your Protein Needs
Use our Protein Calculator to find exactly how much protein you need based on your weight and activity level.
Calculate Protein NeedsThe Bottom Line
Most Indians are protein deficient without realizing it. The solution isn't expensive supplements — it's including protein in every meal using affordable Indian foods like dal, eggs, paneer, and curd. Start tracking your protein for a week and you'll likely be surprised how little you're getting.
Find Your Protein Target
Use our free Protein Calculator to determine exactly how much protein you need daily.
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