The best high protein Indian foods include paneer, dal, eggs, chicken, rajma and chana. Most adults need 0.8–1g of protein per kilogram of body weight per day — more if you are active or trying to build muscle. The good news is that Indian cooking offers excellent protein sources across both vegetarian and non-vegetarian diets.
Vegetarian protein sources
Indian vegetarian cooking has more high-protein options than most people realise:
- Paneer — around 18g per 100g, versatile and widely available
- Dal (lentils) — 8–9g per 100g cooked; masoor, moong and chana dal are all solid choices
- Rajma and chana — 8–9g per 100g cooked, and high in fibre too
- Dahi — around 10g per 150g serving, plus the benefits of a probiotic
- Tofu — 8g per 100g, works well in bhurji-style dishes
- Nuts and seeds — lower in quantity but useful as snacks and garnishes
Many people underestimate how much protein they get from dal. Two servings a day — once at lunch and once at dinner — contributes significantly to your daily target without any extra effort or planning.
Non-vegetarian protein sources
- Chicken breast — around 31g per 100g, the most protein-dense everyday option
- Eggs — 6g per egg, affordable, quick to cook and endlessly flexible
- Fish (rohu, pomfret, surmai) — 20–25g per 100g depending on the variety
- Mutton — around 25g per 100g; higher in fat so portion size matters more
How much protein do you actually need?
A 60 kg adult needs roughly 48–60g of protein per day at the low end. If you exercise regularly, aim for 1.2–1.6g per kg — that is 72–96g for a 60 kg person. Spreading protein across three meals is more effective than eating it all in one sitting. A breakfast with eggs or dahi, a dal at lunch and chicken or paneer at dinner will get most people comfortably to their target. For a direct comparison of plant and animal sources, see our post on vegetarian vs non-vegetarian protein sources. And if you eat a lot of rajma and chana, the nutrition facts for India’s three most popular beans is worth a read.
How nYOOtrition helps
nYOOTRI, our AI Meal Planner, calculates your protein target alongside your calorie goal and builds a meal plan that hits both. If you want to boost the protein in a specific dish, nYOO can suggest a Healthy Swap — more paneer, an added egg, less cream — without changing the flavour of what you love.