High-Protein Vegetarian Indian Foods: 15 Options With Protein Per Serving

Getting enough protein is the number one challenge on a vegetarian diet in India, where many meals are carbohydrate heavy. The good news: everyday Indian foods can get you there without supplements.

How much protein you need

Active people should aim for about 1.6–2.2 g per kg per day. A 70 kg person needs 110–150 g. Calculate your figure with the protein calculator.

15 high-protein vegetarian Indian foods (approximate values)

• Soya chunks, 50 g dry: 26 g – the highest protein per rupee.
• Paneer, 100 g: 18–20 g.
• Greek yogurt or hung curd, 200 g: 15–20 g.
• Tofu, 150 g: 12–15 g.
• Moong dal, 1 cooked cup: about 14 g.
• Masoor and toor dal, 1 cooked cup: 16–18 g.
• Rajma and chole, 1 cooked cup: 14–15 g.
• Sprouted moong, 1 cup: 7–9 g.
• Peanuts, 30 g: 7–8 g, or 2 tablespoons peanut butter for about 7 g.
• Milk, 1 glass (250 ml): 8 g.
• Besan chilla, 2 medium: about 12 g.
• Quinoa, 1 cooked cup: 8 g.
• Almonds, 30 g: 6 g.
• Pumpkin seeds, 30 g: 9 g.
• Eggs, 2 large (if you eat them): 12 g.

Sample 100–110 g protein vegetarian day

• Breakfast: 2 besan chillas with curd – about 22 g.
• Lunch: 1 cup dal, rice, salad and 100 g paneer bhurji – about 38 g.
• Snack: roasted chana and a glass of milk – about 18 g.
• Dinner: soya chunk curry (40 g dry) with 2 rotis – about 30 g.

Tips to raise protein without adding much fat

Swap plain rice for a dal-heavy plate, add a scoop of curd to every meal, and replace one snack with roasted chana or sprouts. Protein powder (whey or a plant blend) is a convenient extra, not a requirement.

Combining foods

Most plant proteins are lower in one or two amino acids. Eating varied foods across the day – dal with rice, roti with paneer, legumes with grains – covers all essential amino acids. You do not need to combine them in every meal.

Next steps

Set your total calories with the calorie calculator, split macros with the macro calculator, and see our general guide to high-protein foods.