Protein in 1 Katori Dal, Egg, Chicken & Milk (India Chart)

Health note: This is general nutrition information, not medical advice. Your protein needs change with age, weight, activity, pregnancy and kidney health. Please check with a doctor or dietitian for your own numbers.

How Much Protein Is in 1 Katori Dal?

One katori of cooked toor (arhar) dal gives you roughly 4 to 9 grams of protein. The protein in 1 katori dal depends on how thick the dal is. Watery, everyday dal sits near the low end. A thick dal with more grain and less water gives you more. Cooked toor dal holds about 6.8 grams of protein per 100 grams, per USDA data.

Here is the honest part most charts skip. A katori is not a fixed weight. In most Indian homes one katori holds about 150 to 200 grams of cooked food. But homestyle dal is loose and soupy. So that katori is mostly water and tadka, not solid dal. That is why a real bowl gives you closer to 4 to 7 grams, not the 14 grams some websites claim.

USDA data: Cooked toor dal (pigeon peas) holds about 6.8 grams of protein per 100 grams — USDA FoodData Central, 2024.

So dal is a steady protein source, but not a heavy one on its own. To hit a real target, you pair it with rice, curd, egg, or a glass of milk. We will map the full plate below.

How Much Protein Is in 1 Egg, Chicken, Milk, Sprouts & Paneer?

Common Indian foods carry very different protein loads per serving. One boiled egg gives about 6.3 grams. A 100 gram piece of cooked chicken breast gives about 31 grams. A glass of milk gives about 8 grams. The table below shows the protein in one normal serving of each food, so you can build your plate by eye.

A clear winner stands out. Chicken breast packs the most protein per serving by a wide margin. Paneer is the best vegetarian pick by weight. Eggs and milk are cheap, easy daily boosters. Sprouts add a little protein plus fibre, but they are a side, not a main source.

USDA data: Cooked chicken breast holds about 31 grams of protein per 100 grams — USDA FoodData Central, 2024. One large boiled egg gives about 6.3 grams (12.6 grams per 100 grams edible portion).

How Much Protein Do You Actually Need Each Day?

The ICMR-National Institute of Nutrition sets the protein need for a healthy Indian adult at 0.83 grams per kilogram of body weight each day. So a 60 kg adult needs about 50 grams of protein daily. An active person, or someone building muscle, needs more — often 1.2 to 1.6 grams per kilogram.

ICMR-NIN guideline: Healthy Indian adults need about 0.83 grams of protein per kilogram of body weight per day — ICMR-National Institute of Nutrition (RDA report).

Most of us fall short without knowing it. A 2020 survey found that about 73% of urban Indians are protein deficient, and about 93% are not even aware of how much protein they need. The gap is usually not lack of food. It is a plate built around rice and roti, with protein treated as a small side.

Right To Protein survey: About 73% of urban Indians are protein deficient and 93% are unaware of their daily protein needs — IMRB / Right To Protein, 2020.

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How Do You Hit Your Protein on a Normal Indian Plate?

You do not need supplements or fancy meals to fix this. You need to stack two or three protein foods into each meal instead of one. Here is a simple way to reach 50 grams a day on regular ghar ka khana.

1. Start with eggs or milk at breakfast — two boiled eggs plus a glass of milk is about 20 grams before you even leave home.
2. Double the dal, not the rice — a second katori of thicker dal adds 5 to 9 grams without much effort.
3. Add curd or paneer to lunch — 100 grams of paneer brings 14 to 18 grams in one go.
4. Keep sprouts or roasted chana as a snack — a small bowl adds a few grams and keeps you full.
5. Use a protein shake on busy or gym days — one scoop blended with milk can add 25 grams in 30 seconds.
6. Spread it across the day — your body uses protein better in smaller amounts at each meal than in one big hit.

On the days you cannot cook a full meal, a quick shake fills the gap. A lumpy, half-mixed shake is hard to drink, so the mixing matters. The InstaCuppa Electric Protein Shaker Bottle spins at 6500 RPM and breaks up clumps in seconds, so your shake actually goes down smooth.

Related Reading

• Protein Rich Foods India: 15 Best Indian Foods High in Protein
• High Protein Indian Diet: How to Hit 100g on Indian Food
• Boiled Egg Protein: How Much in 1, 2 & 6 Eggs?
• High Protein Breakfast Indian: 10 Easy Recipes Over 25g
• Protein Shake Recipe: 10 Blender Recipes for Muscle & Recovery

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