Protein Foods List: 50 High-Protein Indian Foods
The protein foods list here covers 50 Indian foods most families already buy. No supplements. No foreign imports. Just foods you can get at any kirana store, market, or supermarket.
I have sorted them by category. Each food shows the protein per 100 grams. This makes it easy to compare and build your daily meals.
Gold Nugget: Pumpkin seeds have 30 grams of protein per 100 grams. That is more than chicken. Most Indians do not know this. A small 30-gram handful of pumpkin seeds gives 9 grams of protein - as much as a large egg.
Dals and Legumes - 15 High-Protein Indian Foods
Dals and legumes are the backbone of Indian protein. These are dry weight values. Cooked protein will be lower because water is added. But you eat more volume when cooked.
| # | Food | Protein per 100g (dry) | Best Use |
|---|---|---|---|
| 1 | Soya chunks | 52 g | Curry, pulao, biryani |
| 2 | Soybeans | 40 g | Boiled snack, curry |
| 3 | Urad dal | 25 g | Dal makhani, idli batter |
| 4 | Moong dal | 24 g | Khichdi, dal, soup |
| 5 | Masoor dal | 24 g | Everyday dal, soup |
| 6 | Rajma / kidney beans | 24 g | Rajma chawal |
| 7 | Moth beans | 23 g | Misal pav, sprouted salad |
| 8 | Lobia / black-eyed peas | 24 g | Curry, salad |
| 9 | Toor / arhar dal | 22 g | Sambar, everyday dal |
| 10 | Chana dal | 22 g | Dal, chana masala |
| 11 | Kala chana | 20 g | Chole, chaat |
| 12 | Kabuli chana / chickpeas | 19 g | Hummus, chole |
| 13 | Roasted chana | 20-22 g | Snack, sattu |
| 14 | Sattu (roasted chana flour) | 20 g | Sattu drink, paratha |
| 15 | Sprouted moong | 3-4 g per 100g | Chaat, salad (better absorption) |
Note on sprouted moong: The protein number looks low. But sprouting makes the protein much easier for your body to use. It also cuts anti-nutrients that block absorption.
Dairy and Milk Products - 8 High-Protein Foods
| # | Food | Protein per 100g | Notes |
|---|---|---|---|
| 16 | Skim milk powder | 34-36 g | Add to shakes, lassi, curd |
| 17 | Paneer (full fat) | 18-25 g | Complete protein from dairy |
| 18 | Cheddar / processed cheese | 20-26 g | Sandwich, snack |
| 19 | Tofu (firm) | 8-14 g | Stir fry, scramble |
| 20 | Hung curd / Greek yogurt | 8-10 g | Dip, shrikhand, smoothie |
| 21 | Buffalo milk | 4.2 g | Thicker, more calories |
| 22 | Cow milk (toned) | 3.2-3.4 g | Daily drink |
| 23 | Curd / dahi | 3.5-4 g | With every meal |
Skim milk powder is one of the most underrated protein sources in India. You can add 2 tablespoons to any shake, lassi, or curd. It adds about 7-8 grams of protein and costs only Rs 3-4.
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Eggs, Chicken, Mutton and Fish - 8 Foods
| # | Food | Protein per 100g (raw) | Notes |
|---|---|---|---|
| 24 | Chicken breast (boneless) | 31 g | Highest protein non-veg food |
| 25 | Chicken leg meat | 27 g | More fat, cheaper |
| 26 | Mutton / goat (lean) | 24-27 g | Rich in iron too |
| 27 | Fish - surmai / king fish | 19-21 g | Omega-3 bonus |
| 28 | Fish - hilsa / ilish | 20-22 g | High fat fish |
| 29 | Fish - rohu / katla | 18-20 g | Common, affordable |
| 30 | Prawns | 18-24 g | Low fat, high protein |
| 31 | Egg (whole) | 13 g | Most complete protein food |
Eggs are called the perfect protein food for a reason. They have a score of 100 on the biological value scale. That means your body uses almost all of the protein in an egg. No other common Indian food scores this high.
Seeds and Nuts - 7 High-Protein Snacks
| # | Food | Protein per 100g | Cost in India |
|---|---|---|---|
| 32 | Pumpkin seeds (kaddu ke beej) | 30 g | Rs 300-500 per kg |
| 33 | Peanuts (groundnuts) | 25-26 g | Rs 120-180 per kg |
| 34 | Sunflower seeds | 21 g | Rs 200-350 per kg |
| 35 | Almonds (badam) | 21 g | Rs 800-1200 per kg |
| 36 | Cashews (kaju) | 18 g | Rs 600-900 per kg |
| 37 | Flaxseed (alsi) | 18 g | Rs 100-180 per kg |
| 38 | Sesame seeds (til) | 17 g | Rs 150-250 per kg |
Pumpkin seeds give more protein per 100g than chicken. Most people walk past them at the store. A small 50g packet costs Rs 25-30 and gives you 15g of protein. Keep a pack in your desk drawer for snacking.
Grains and Millets - 7 Protein-Rich Carbs
| # | Food | Protein per 100g (flour/grain) | Notes |
|---|---|---|---|
| 39 | Oats | 13 g | Best breakfast grain for protein |
| 40 | Wheat atta (whole wheat flour) | 12 g | Your daily roti has protein |
| 41 | Bajra (pearl millet) | 11-12 g | Roti, khichdi |
| 42 | Besan (gram flour) | 22 g | Chilla, kadhi, dhokla |
| 43 | Jowar (sorghum) | 10 g | Bhakri, roti |
| 44 | Ragi (finger millet) | 7-8 g | Lower protein but rich in calcium |
| 45 | Rice (raw) | 7 g | Lowest protein grain but fills gaps |
Besan is the surprise here. Gram flour has 22 grams of protein per 100 grams. Your besan chilla at breakfast gives 12-15 grams of protein. Pair it with curd and you have a 20g protein meal in 10 minutes.
Surprising Protein Vegetables - 5 Foods
| # | Food | Protein per 100g | Best Way to Eat |
|---|---|---|---|
| 46 | Moringa leaves (drumstick leaves) | 6-9 g | Sambar, dal, stir fry |
| 47 | Green peas (matar) | 5 g | Curry, pulao, soup |
| 48 | Edamame (young soybeans) | 11 g | Boiled snack |
| 49 | Lotus seeds (makhana, popped) | 9-11 g | Snack, kheer |
| 50 | Amaranth leaves (chaulai) | 3-4 g | Sabzi, soup |
Makhana (fox nuts / lotus seeds) are a classic Indian snack with a surprising amount of protein. A cup of roasted makhana gives 3-4 grams of protein with very few calories. They are also easy on the stomach.
Quick Comparison: Top 10 Protein Foods in India
Here is a simple ranked list of the highest-protein Indian foods. All per 100 grams.
| Rank | Food | Protein per 100g | Type |
|---|---|---|---|
| 1 | Soya chunks (dry) | 52 g | Vegetarian |
| 2 | Soybeans (dry) | 40 g | Vegetarian |
| 3 | Skim milk powder | 34-36 g | Dairy |
| 4 | Pumpkin seeds | 30 g | Vegan |
| 5 | Chicken breast | 31 g | Non-veg |
| 6 | Besan / gram flour | 22 g | Vegetarian |
| 7 | Peanuts | 25-26 g | Vegan |
| 8 | Mutton (lean) | 24-27 g | Non-veg |
| 9 | Urad / moong / masoor dal | 24-25 g | Vegetarian |
| 10 | Almonds | 21 g | Vegan |
Frequently Asked Questions
What is the highest-protein Indian food?
Soya chunks have the highest protein among common Indian foods - about 52 grams per 100 grams dry weight. Soybeans come second at 40 grams per 100 grams. Among non-vegetarian foods, chicken breast tops the list at 31 grams per 100 grams cooked.
Which vegetable has the most protein in India?
Edamame (young soybeans) has 11 grams of protein per 100 grams - the most of any vegetable. Moringa leaves (drumstick leaves / murungai keerai) come next with 6-9 grams per 100 grams. Green peas have 5 grams per 100 grams and are very common in Indian kitchens.
Which dal has the most protein?
Urad dal, moong dal, masoor dal, rajma, and lobia all have about 24-25 grams of protein per 100 grams dry. Soya chunks give more than double this at 52 grams. If you want the highest-protein dal that is commonly eaten, urad dal at 25 grams is the top pick.
Are nuts a good protein source?
Yes, but you eat them in small amounts. Pumpkin seeds have 30 grams per 100 grams, peanuts have 25 grams, and almonds have 21 grams. A 30-gram handful of peanuts gives 7-8 grams of protein. Nuts are also high in fat and calories, so do not eat large quantities as your main protein source.
How do I get 50 grams of protein a day without meat?
This is easy with a combination of dal (8-12g), paneer (10g), curd (5g), milk (7g), roasted chana (6g), and oats (7g). Together, that is more than 50 grams without any meat. Adding a besan chilla or a handful of peanuts easily crosses the goal.
Mix Protein-Rich Shakes at Home in Seconds
Soya milk, milk powder, peanut butter, banana - blend anything into a quick protein drink.
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Sources and References
- Indian Food Composition Tables (IFCT) - National Institute of Nutrition, Hyderabad
- Nutrient Requirements for Indians - ICMR-NIN, 2020
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