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. It does not give the 14 grams some websites claim.
USDA data: Cooked toor dal (pigeon peas) has about 6.8 grams of protein per 100 grams. This information comes from USDA FoodData Central, 2024.
So dal gives you steady protein, but not a lot by itself. To reach a real goal, 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. This way you can build your plate by eye.
| Food | Typical serving | Protein |
|---|---|---|
| Toor dal (cooked) | 1 katori (150–200 g) | ~4–9 g |
| Boiled egg | 1 large egg (~50 g) | ~6.3 g |
| Chicken breast (cooked) | 100 g | ~31 g |
| Milk | 1 glass (250 ml) | ~8 g |
| Moong sprouts | 1 bowl (100 g) | ~3 g |
| Paneer | 100 g | ~14–18 g |
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 has about 31 grams of protein per 100 grams. This comes from USDA FoodData Central, 2024. One large boiled egg gives about 6.3 grams of protein. That is 12.6 grams per 100 grams edible portion.
Kitna Protein Hota Hai? — Quick Hinglish Chart (कितना प्रोटीन होता है)
Many people search this in Hinglish. They ask "ek katori daal mein kitna protein hota hai". They also ask "100 gram chicken mein kitna protein". Some ask "ek glass dudh mein kitna protein hota hai". Here are the same numbers for each serving. They are all in one quick chart. You can use it to build your thali by eye.
| Food (Hinglish) | Serving | Protein |
|---|---|---|
| Ek katori daal (toor/arhar) | 1 katori (150–200 g) | ~4–9 g |
| 100 gram chicken (cooked breast) | 100 g | ~31 g |
| Ek glass dudh (milk) | 250 ml | ~8 g |
| Ek anda (boiled egg) | 1 large | ~6.3 g |
| Soya chunks (sukhe, meal maker) | 100 g (dry) | ~52 g |
| Bhuna chana (roasted) | 100 g | ~20–22 g |
Two things to remember. Chicken and dry soya chunks have the most protein. But soya chunks are weighed when dry. They swell up when you cook them. So a bowl you eat has less than 52 grams. Dal changes a lot too. Watery dal gives you less protein. Thick dal gives you more protein.
Source: Dry soya chunks (meal maker) have about 52 grams of protein per 100 grams. Roasted chana has about 20 to 22 grams per 100 grams. This information comes from Indian packaged-food nutrition labels and food databases, 2024.
100 Gram Dudh, 1 Litre Milk Aur Dahi Mein Kitna Protein?
People also search this by weight, not by glass. They ask "100 gram dudh mein kitna protein", "1 kg milk mein kitna protein", or "dudh aur dahi mein zyada protein kisme". Here are the plain numbers.
Whole cow milk has about 3.1 grams of protein per 100 grams. Buffalo milk has more at about 4.3 grams per 100 grams. Toned milk has near 3.1 grams. That is very close to whole cow milk. These are the Indian food table values. They fit Indian milk better than US numbers.
IFCT 2017: Whole cow milk has about 3.1 grams of protein per 100 grams. Buffalo milk has about 4.3 grams. This comes from ICMR-National Institute of Nutrition, Indian Food Composition Tables 2017.
| Milk / Dahi (Hinglish) | Serving | Protein |
|---|---|---|
| 100 gram dudh (cow milk) | 100 g | ~3.1 g |
| 100 gram dudh (buffalo) | 100 g | ~4.3 g |
| 1 litre milk (cow) | 1 kg / 1000 ml | ~31 g |
| 1 litre milk (buffalo) | 1 kg / 1000 ml | ~43 g |
| 100 gram dahi (curd) | 1 katori | ~3.1 g |
For 1 litre of cow milk, just multiply. 3.1 grams times 10 gives about 31 grams of protein per litre. One litre of milk weighs close to 1000 grams, so this simple math holds. Buffalo milk gives about 43 grams per litre.
Milk vs curd (dudh vs dahi): they are almost the same. Curd is just milk set with good bacteria. So 100 grams of dahi also gives about 3.1 grams of protein. This is nearly equal to milk. Only thick, strained types pack more protein. These are hung curd or Greek-style curd. They have more because the watery whey is drained off. Plain homemade dahi does not beat milk by much.
IFCT 2017: Curd or dahi has about 3.1 grams of protein per 100 grams. This is almost the same as cow milk. This information comes from ICMR-National Institute of Nutrition, Indian Food Composition Tables 2017.
Want the full glass-by-glass milk breakdown? See our guide on milk protein in 1 glass (cow, buffalo, toned).
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 needs more. Someone building muscle also needs more. They often need 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. This comes from ICMR-National Institute of Nutrition in their RDA report.
Most of us fall short without knowing it. A 2020 survey found that about 73% of urban Indians are protein deficient. 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. Protein is treated as a small side.
Right To Protein survey: About 73% of urban Indians do not get enough protein. Also, 93% do not know how much protein they need each day. This comes from IMRB / Right To Protein, 2020.
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Shop NowHow 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.
- Start with eggs or milk at breakfast — two boiled eggs plus a glass of milk is about 20 grams before you even leave home.
- Double the dal, not the rice — a second katori of thicker dal adds 5 to 9 grams without much effort.
- Add curd or paneer to lunch — 100 grams of paneer brings 14 to 18 grams in one go.
- Keep sprouts or roasted chana as a snack — a small bowl adds a few grams and keeps you full.
- Use a protein shake on busy or gym days — one scoop blended with milk can add 25 grams in 30 seconds.
- 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. This makes your shake smooth and easy to drink.
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
- 1 Glass Sattu Calories: Protein & Summer Benefits
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Frequently Asked Questions
Ek katori daal mein kitna protein hota hai?
One katori of cooked toor dal has about 4 to 9 grams of protein. Watery dal sits near 4 to 7 grams. A thick dal with more grain gives closer to 9 grams. Cooked toor dal holds about 6.8 grams per 100 grams.
Which has more protein, dal or egg?
An egg and a katori of dal are close. One boiled egg gives about 6.3 grams. One katori of dal gives about 4 to 9 grams. Eggs are more reliable per serving because dal protein drops when the dal is watery.
How much protein is in 1 glass of milk?
One glass of milk, about 250 ml, gives roughly 8 grams of protein. Whole milk has about 3.15 grams per 100 ml. Toned milk is very close. Milk is one of the easiest daily protein boosters in an Indian home.
Is dal enough protein for a vegetarian?
Dal alone is usually not enough. A vegetarian should stack dal with curd, paneer, milk, sprouts and soya through the day. Pairing dal with rice also gives a more complete mix of amino acids.
How much protein do I need in a day?
A healthy Indian adult needs about 0.83 grams of protein per kilogram of body weight daily, per ICMR-NIN. A 60 kg adult needs around 50 grams. Active people and gym-goers often need 1.2 to 1.6 grams per kilogram.
100 gram chicken mein kitna protein hota hai?
A 100 gram piece of cooked chicken breast gives about 31 grams of protein. That is the highest among everyday Indian foods. It is the easiest way to hit a big protein target in one serving.
Ek glass dudh mein kitna protein hota hai?
One glass of milk, about 250 ml, gives roughly 8 grams of protein. Whole milk holds about 3.15 grams per 100 ml, and toned milk is very close. Milk is one of the simplest daily protein boosters in an Indian kitchen.
100 gram dudh mein kitna protein hota hai?
About 3.1 grams. 100 grams of whole cow milk gives roughly 3.1 grams of protein. Buffalo milk is higher at about 4.3 grams per 100 grams. This is per the Indian Food Composition Tables 2017.
1 kg (1 litre) milk mein kitna protein hota hai?
About 31 grams for cow milk. One litre weighs close to 1000 grams. So 3.1 grams per 100 grams adds up to roughly 31 grams. Buffalo milk gives about 43 grams per litre.
Dudh aur dahi mein zyada protein kisme hota hai?
They are almost equal. Curd is set from milk. So 100 grams of dahi gives about 3.1 grams of protein. This is nearly the same as milk. Only hung curd or Greek-style curd has more. This is because the whey is drained out.
Soya chunks mein kitna protein hota hai?
Dry soya chunks, or meal maker, have about 52 grams of protein per 100 grams. This makes them one of the highest plant protein sources. Remember the 52 grams is the dry weight. A cooked bowl holds less protein. This is because the chunks soak up water and swell.
Sources & References
- Recommended Dietary Allowances (protein, 0.83 g/kg/day) — ICMR-National Institute of Nutrition
- Protein per 100g (dal, egg, chicken, milk, sprouts) — USDA FoodData Central, 2024
- Protein deficiency survey (73% deficient, 93% unaware) — IMRB / Right To Protein, 2020
- Protein per 100 g — milk (cow 3.1 g, buffalo 4.3 g) and curd/dahi (3.1 g) — ICMR-NIN, Indian Food Composition Tables 2017
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Hindi Protein FAQ: Daal, Chicken & Dudh Kitna Protein
Ek katori moong daal mein kitna protein hota hai? (Protein in 1 katori moong dal?)
Ek katori pakayi hui moong daal mein karib 9 se 12 gram protein hota hai. Patli daal mein kam, gaadhi daal mein zyada milta hai. Toor daal mein yeh 10 se 14 gram tak jaata hai.
100 gram chicken mein kitna protein hota hai? (Protein in 100g chicken?)
100 gram pakaye hue chicken breast mein karib 31 gram protein hota hai. Yeh bina chamdi wale, roast kiye chicken ka maan hai. Isi liye chicken ko high-protein khana mana jaata hai.
100 gram dudh mein kitna protein hota hai? (Protein in 100g milk?)
100 ml gaay ya toned dudh mein karib 3.2 gram protein hota hai. Bhains ke dudh mein isse zyada, karib 4 gram. Dudh ke liye 100 ml aur 100 gram lagbhag barabar hote hain.
1 katori chawal mein kitna protein hota hai? (Protein in 1 katori rice?)
Ek katori pakaye hue chawal mein karib 2.5 se 3 gram protein hota hai. Pakaye hue safed chawal mein 100 gram par karib 2.7 gram milta hai. Chawal protein ka bada source nahi hai.
100 gram paneer mein kitna protein hota hai? (Protein in 100g paneer?)
100 gram paneer mein karib 18 se 19 gram protein hota hai. Yeh poore dudh se bana paneer ka maan hai. Isi liye paneer veg logon ke liye accha protein khana hai.
Related: Protein in 100g Matki Sprouts: Benefits & How to Sprout
