Top 20 Protein-Rich Indian Foods (Most Are Vegetarian)

Protein-Rich Indian Foods

Protein is a vital nutrient that plays a crucial role in the body’s growth, repair, and overall functioning. It helps build muscles, supports the immune system, and contributes to the production of hormones and enzymes.

In India, we have an abundance of delicious and nutritious protein-rich foods that can help meet your daily protein needs. Whether you’re vegetarian or non-vegetarian, there’s something for everyone in Indian cuisine.

In this blog, we’ll explore the best protein-rich foods in India, their benefits, and how to incorporate them into your diet.

How Much Do You Need?

The recommended dietary allowance (RDA) for protein is 0.8 g/kg/day, covering 97.5% of adults to maintain muscle mass and nitrogen balance.This guideline aligns closely with the World Health Organization’s (WHO) recommendation of 0.83 g/kg/day, ensuring adequate protein intake for most healthy adults.

It is to be noted that the RDA reflects minimum protein needs, not optimal intake, which may be higher for active or aging individuals.

Protein-Rich Indian Foods

1. Lentils (Dal)

Dal, also known as poor man’s meat, are a staple in Indian kitchens and are one of the best sources of plant-based protein.

Lentils come in various types, such as Moong dal (Mung bean), Matki dal (Moth bean) Toor dal (Pigeon pea), Urad dal (Urd bean), and Chana dal (Chickpeas), each offering different nutritional benefits.

Protein content (100 grams, raw, mature seeds):

• Urad Dal: 25.21 g
• Mung Dal: 23.86 g
• Toor dal: 21.70 g
• Matki Dal: 22.94 g
• Chana Dal: 20.47 g

They are also a good source of fiber, B-vitamins and minerals.

2. Chickpeas (Chole)

Chickpeas are another protein-packed legume that is widely used in Indian cuisine. Known as ‘chole’ in Hindi, chickpeas are versatile and can be used in a variety of dishes, from curries to salads.

A single cup (164 grams) of cooked chickpeas contain contain 14.5 grams of protein.

Chickpeas are also good source of fiber, iron and B-vitamins.

Make a classic chole curry or toss them into a fresh salad. You can also eat them sprouted for enhanced digestion and absorption.

3. Tofu

Tofu is a plant-based protein source made from soybeans. It is an excellent alternative for those looking to cut down on dairy products.

Tofu is rich in essential amino acids and is commonly used in Indian vegan and vegetarian recipes.

A 100 gram-serving of tofu provides about 8 grams of protein.

You can use tofu in stir-fries, curries, or even blend it into smoothies.

4. Millets

Millets, a staple in many parts of India, are not only rich in fiber but also provide a significant amount of protein.

These gluten-free, nutrient-dense grains, such as pearl millet (Bajra), sorghum (Jowar), proso millet (Cheena), foxtail millet (Kangni), and barnyard millet (Sanwa), are excellent sources of plant-based protein.

Millets are also packed with essential amino acids, making them a great addition to a protein-rich, gluten-free diet.

Protein content (100 grams):

• Sorghum: 10.4 g
• Pearl millet: 11.6 g
• Proso millet: 12.5 g
• Foxtail millet: 12.3 g
• Barnyard millet: 11.6 g

They can be used in a variety of dishes, from porridge to roti, offering a wholesome and versatile option for those looking to increase their protein intake while enjoying traditional Indian flavors.

5. Green Peas

Green peas are not only rich in protein but also contain a good amount of fiber, vitamins, and minerals. They are a great addition to Indian meals, and their sweet flavor pairs well with various dishes.

A single cup of cooked green peas (160 grams) provides 8.58 grams of protein.

Add peas to your vegetable curries, stews, or pulao.

6. Soy Chunks (Meal Maker)

Soy chunks are made from defatted soy flour and are one of the best plant-based sources of protein.

They are not only rich in protein but also contain iron, calcium, and essential amino acids, making them an excellent choice for vegetarians and vegans.

Soy chunks are highly versatile and can be used in a variety of Indian dishes, providing a hearty, protein-packed alternative to meat.

With an impressive 52 grams of protein per 100 grams, soy chunks (dried) are one of the best plant-based protein sources available.

You can add soy chunks to curries like soy chunk curry, use them in biryani, manchurian or toss them into salads and stir-fries for a protein boost. They absorb flavors well, making them perfect for savory dishes.

7. Methi (Fenugreek Seeds)

Methi (fenugreek seeds) is a popular ingredient often used in tempering (tadka) for curries, dals, and soups. The seeds are fried in hot oil to release their aroma and flavor before being added to the dish.

While not as high in protein as legumes or soy, fenugreek seeds still offer a good protein boost, with just one tablespoon (11.1 grams) providing 2.55 grams of protein.

You can powder the seeds and add them to curries for better blood sugar control. Alternatively, try sprouting fenugreek seeds and tossing them in salads for an added health kick.

8. Peanuts (Groundnuts)

Peanuts, or groundnuts, are a popular snack in India and an excellent source of protein. They are also rich in healthy fats, which promote heart health.

Just an ounce serving (28.35 grams) of peanuts provide 7.3 grams of protein.

Eat roasted or boiled peanuts as a snack, or add peanut butter to smoothies, sandwiches, or parathas.

9. Almonds

Almonds are not just a delicious snack, they are also packed with protein and healthy fats. These nuts are a great option for boosting your protein intake in between meals.

Despite not being native, they are a common part of Indian diets, especially in traditional sweets, snacks, and health-focused recipes.

One ounce (23 kernels or 28.35 grams) of almonds provides 6 grams of protein.

Add almonds to smoothies, salads, or eat them alone as a snack. You can also eat them after being soaked overnight for enhanced digestion and nutritional absorption.

Learn more about benefits of soaked almonds!

10. Rajma (Kidney Beans)

Rajma, or kidney beans, are another excellent source of protein and a staple food in North India.

They are not only rich in protein but also high in fiber, making them a great option for improving digestion and promoting heart health.

A single cup (177 grams) of kidney beans contain 15.3 grams of protein.

Cook rajma with onions, tomatoes, and spices for a delicious curry, or add them to soups and salads.

11. Soybeans

Soybeans are one of the richest sources of plant-based protein and have been a staple in Indian vegetarian diets for a long time. Soy products like soy milk, tofu, and soybeans are all protein powerhouses.

One cup of cooked soybeans (172 grams) provides 31.3 grams of protein, making it one of the best sources of plant-based protein, second only to its soy-based product, soy chunks.

Use cooked soybeans in curries or stews. Enjoy soy milk in your morning tea or coffee or use it as a base for smoothies.

12. Spinach

Spinach is another green leafy vegetable that contains a fair amount of protein along with other nutrients like iron, calcium, and vitamins. Spinach is not only healthy but also versatile in Indian cooking.

A cup of cooked spinach (180 grams) provides  5.35 grams of protein.

Use spinach in dals, parathas, soups, or make a delicious saag curry.

13. Amaranth (Rajgira)

Amaranth is an ancient grain that is a great source of protein, fiber, and micronutrients. It is a gluten-free grain that’s becoming more popular in Indian cooking.

A single cup of cooked amaranth (246 grams) provides about 9.35 grams of protein.

You can cook amaranth like rice or use it to make porridge. Alternatively, you can use amaranth flour in gluten-free baking.

14. Paneer

Paneer is a popular dairy product in India, made by curdling milk. It’s an excellent source of protein and a favorite among vegetarians. Paneer is versatile and can be added to curries, grilled, or even used in desserts.

100 grams of paneer (full fat) provides about 18 grams of protein.

Low-fat paneer contains slightly more protein per gram due to reduced fat content, making it a healthier option for those looking to increase protein intake while managing calories.

Paneer also provides essential nutrients like calcium, phosphorus, and vitamins B12 and D, supporting bone health and muscle development.

Enjoy paneer in dishes like palak paneer, paneer tikka, or paneer butter masala.

15. Curd (Yogurt)

Curd, or yogurt, is a probiotic-rich food that is not only great for digestion but also a good source of protein. It’s commonly used in Indian households, both as a snack and as a part of meals

100 grams of low fat, plain yogurt contains 5.25 grams of protein.

Enjoy curd with your meals, or make a delicious raita or lassi. Curd can also be used in smoothies or desserts.

16. Cottage Cheese (Chhena)

Chhena is similar to paneer, but it is often used in Indian sweets like rasgulla, sandesh, and chhena poda. This dairy product is high in protein and calcium, making it a great choice for vegetarians.

A half-cup (113 grams) of cottage cheese (1% milkfat) provides 14 grams of protein.

Make traditional Indian sweets with chhena or use it in savory dishes like chhena curry.

17. Eggs

Eggs are one of the most affordable and easily available sources of high-quality protein. They contain all the essential amino acids required by the body. Eggs also contain important nutrients like vitamin B12 and selenium.

One large boiled egg (50 grams) provides 6.28 grams of protein.

Have eggs for breakfast in the form of an omelette, boiled, or scrambled. You can also add them to curries, or soups.

18. Fish

For non-vegetarians, fish is an excellent source of high-quality protein. Fatty fish like mackerel (locally known as bangda), sardines (pedvey or tarli) are not only protein-rich but also loaded with omega-3 fatty acids, which are good for heart health.

100 grams of fried mackerel contains 17.17 grams of protein. If you want a healthier option, 100 grams of grilled mackerel provides you 25.45 grams of protein.

Similarly, 100 grams of canned sardines provide 24.62 grams of protein.

Make fish curry, grill it, or prepare a tandoori-style fish for a healthy, protein-packed meal.

19. Chicken

Chicken is one of the most popular meats in India and an excellent source of lean protein.

Skinless chicken, particularly the breast portion, is low in fat and packed with protein, making it a great choice for anyone looking to build muscle or maintain a healthy weight.

Just half of a chicken breast (86 grams) provides a whopping 26.7 grams of protein!

For a more traditional touch, you can also opt for country chicken or even kadaknath chicken, which offers high-quality meat with rich flavor.

Chicken is incredibly versatile and is widely used in iconic Indian dishes like chicken curry, tandoori chicken, and grilled chicken, making it easy to incorporate into any meal plan.

20. Mutton

Mutton, or goat meat, is another protein-rich food commonly found in Indian cuisine. It is often cooked in rich curries and stews, making it a flavorful and nutrient-dense option.

Mutton is particularly high in protein and provides essential vitamins and minerals such as iron and zinc.

A 100-gram serving of cooked mutton with gravy provides 17.29 grams of protein, offering a substantial boost to your protein intake.

Popular Indian dishes like mutton curry, rogan josh, and kebabs showcase the meat’s versatility and rich flavor. For some, mutton liver is a favorite cut, while mutton boti is also widely enjoyed across India.

With its high-quality protein and adaptability in Indian cooking, mutton is a delicious and easy way to add more protein to your diet.

Final Thoughts 

Protein is essential for various bodily functions, and Indian cuisine offers plenty of delicious, protein-rich options.

From legumes and pulses to dairy products and plant-based foods, there’s something for everyone. Whether you’re vegetarian, vegan, or non-vegetarian, you can easily meet your protein needs while savoring authentic Indian flavors.

Start incorporating some of these protein-rich Indian foods into your diet today for a healthier, stronger you!

You might also be interested in

Top 10 Iron-Rich Indian Foods (All of Them are Vegetarian)
15 Best Antioxidant-Rich Foods in India

 

 

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