High-protein Indian foods, veg and non-veg
28 everyday foods that give you real protein for their calories, ranked by grams of protein per 100 calories, with what a normal portion holds.
Per 100 calories is the number that matters in a gym diet. It tells you how much protein you get before the calories run out, which is the hard part when you're cutting. A food also needs real protein to make the list: at least 5 g a portion, or 10 g per 100 g, which lets egg whites in. Broccoli and sprouts are protein-dense but small, so they're left off.
Most people training need about 1.6 g per kg of body weight a day; the calculator works out yours. The numbers are the same ones on the calorie chart, from INDB, NIN and USDA.
Vegetarian and vegan
| Food | Portion | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Whey protein | 1 scoop (30 g) | 24 g | 120 | 20 g |
| Greek yogurt | 1 cup (150 g) | 15.3 g | 89 | 17.3 g |
| Soya chunks | 1 handful (30 g) | 15.6 g | 104 | 15.1 g |
| Tofu | 100 g | 17.3 g | 144 | 12 g |
| Lentils | 1 cup (198 g) | 17.8 g | 228 | 7.8 g |
| Lassi | 1 glass (423 g) | 5.9 g | 80 | 7.4 g |
| Paneer | 100 g | 18.3 g | 265 | 6.9 g |
| Raita | 1 bowl (153 g) | 6.1 g | 90 | 6.8 g |
| Soyabean curry | 1 bowl (120 g) | 12.5 g | 196 | 6.4 g |
| Roasted chana | 1 handful (30 g) | 6.8 g | 111 | 6.1 g |
| Curd | 1 bowl (150 g) | 5.3 g | 92 | 5.7 g |
| Paneer chilla | 1 cheela (212 g) | 24.2 g | 435 | 5.6 g |
| Moong dal | 1 bowl (277 g) | 7.5 g | 139 | 5.4 g |
| Chickpeas | 1 cup (164 g) | 14.4 g | 267 | 5.4 g |
| Milk | 1 glass (250 g) | 7.8 g | 145 | 5.3 g |
| Palak paneer | 1 bowl (296 g) | 11.8 g | 230 | 5.1 g |
| Cabbage matar | 1 bowl (166 g) | 5.3 g | 106 | 5 g |
Eggs
| Food | Portion | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Egg white | 1 egg white (33 g) | 3.6 g | 17 | 21 g |
| Palak mushroom bhurji | 1 plate (116 g) | 15.4 g | 184 | 8.4 g |
| Boiled egg | 1 egg (50 g) | 6.3 g | 78 | 8.1 g |
| Egg bhurji | 1 egg (70 g) | 7.2 g | 109 | 6.6 g |
Chicken, fish and meat
| Food | Portion | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Chicken breast | 100 g | 31 g | 165 | 18.8 g |
| Chicken yakhni | 1 bowl (252 g) | 27 g | 249 | 10.8 g |
| Salmon | 100 g | 25.4 g | 274 | 9.3 g |
| Chicken curry | 1 bowl (248 g) | 29.3 g | 320 | 9.1 g |
| Fish curry | 1 bowl (254 g) | 22.4 g | 282 | 7.9 g |
| Palak mutton | 1 bowl (486 g) | 27.7 g | 390 | 7.1 g |
| Keema | 1 bowl (344 g) | 28.9 g | 458 | 6.3 g |
Updated . General fitness and nutrition guidance, not medical advice.
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