Top High Protein Indian Foods
India has some of the world's best plant-based and animal protein sources. Here are the ones to build your diet around:
| Food | Protein per 100g | Type | Best For |
|---|---|---|---|
| Moong Dal (cooked) | 7g | Veg | Breakfast, lunch |
| Chana Dal (cooked) | 9g | Veg | Lunch, dinner |
| Rajma (cooked) | 9g | Veg | Lunch |
| Paneer (low-fat) | 18g | Veg | Any meal |
| Curd / Greek Yogurt | 10g | Veg | Snack, breakfast |
| Besan (chickpea flour) | 22g | Veg | Breakfast chilla |
| Soya Chunks | 52g | Veg | Lunch, dinner |
| Eggs (whole) | 13g | Non-veg | Breakfast |
| Chicken Breast | 31g | Non-veg | Lunch, dinner |
| Rohu Fish | 16g | Non-veg | Dinner |
Highest protein Indian food. Use in curries, pulao, or stir-fry.
Versatile, delicious, and protein-rich. Choose low-fat for weight loss.
Make besan chilla for a high protein breakfast in 10 minutes.
Best non-veg protein source. Tandoori or grilled is lowest calorie.
Sample High Protein Indian Day Plan
Here's what a high protein Indian day looks like — vegetarian version targeting 120g+ protein:
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Frequently Asked Questions
The Indian Council of Medical Research recommends 0.8–1g of protein per kg of body weight for sedentary adults. If you exercise regularly, aim for 1.2–1.6g per kg. For a 70kg person who exercises, that's 84–112g protein per day.
Yes. Dal, paneer, soya chunks, besan, curd, and rajma are all excellent protein sources. A well-planned vegetarian Indian diet can easily provide 100g+ protein per day without any supplements.
Dal alone is not enough — it's an incomplete protein (missing some essential amino acids). But combining dal with rice creates a complete protein profile. Add paneer, curd, or soya chunks to increase total protein.
Not necessarily. Most people can meet their protein needs through food if they eat enough dal, paneer, eggs, or chicken. Protein powder is a convenient supplement, not a requirement.