15 High Protein Vegetarian Indian Foods (With Protein per Serving)
How much protein you need and the best vegetarian Indian sources (dals, paneer, soy, curd, nuts and seeds) with simple ways to add protein to every meal.
Medically reviewed by Doctoright Medical Review Panel · Written by Doctoright Editorial Team
Updated on · 3 min read
Key takeaways
- Indian adults need about 0.8 to 1 g of protein per kg of body weight a day; more if you're pregnant, older or very active.
- Typical Indian vegetarian meals are often carbohydrate heavy and low in protein.
- Soy, paneer, dals and legumes, curd, milk, nuts and seeds are excellent vegetarian sources.
- Combining cereals with pulses (dal chawal, rajma roti, idli sambar) gives a more complete protein.
Protein builds and repairs muscle, makes enzymes and hormones, and keeps you full. Yet surveys suggest many Indians (especially vegetarians) don't get enough, because typical meals lean heavily on rice, roti and potatoes.
How much protein do you need?
The ICMR National Institute of Nutrition recommends about 0.83 g of protein per kg of body weight per day for healthy adults. A 60 kg adult needs roughly 50 g a day. You may need more if you are:
- pregnant or breastfeeding
- over 60 (to protect muscle mass)
- doing regular strength training
- recovering from illness or surgery
15 vegetarian protein sources
Values are approximate and vary by brand and preparation.
| Food | Serving | Protein (approx.) |
|---|---|---|
| Soya chunks (dry) | 30 g | 15 g |
| Paneer | 100 g | 18 g |
| Tofu (firm) | 100 g | 10 to 15 g |
| Moong dal (dry) | 30 g (1 bowl cooked) | 7 g |
| Masoor / toor dal (dry) | 30 g | 6 to 7 g |
| Chana / chickpeas (dry) | 30 g | 6 g |
| Rajma (dry) | 30 g | 6 to 7 g |
| Sprouted moong | 1 cup | 6 to 7 g |
| Roasted chana / sattu | 30 g | 6 to 7 g |
| Curd / dahi | 1 cup (200 g) | 6 to 8 g |
| Hung curd / Greek yogurt | 100 g | 8 to 10 g |
| Milk | 1 glass (250 ml) | 8 g |
| Peanuts | 30 g | 7 to 8 g |
| Pumpkin seeds | 30 g | 8 to 9 g |
| Almonds | 30 g | 6 g |
If you eat eggs, one large egg adds about 6 g of high quality protein.
Make your protein "complete"
Plant proteins are individually low in one or more essential amino acids, but cereals and pulses complement each other. Traditional pairings (dal chawal, rajma roti, idli sambar, khichdi) provide a well balanced protein. Aim for a cereal to pulse ratio of roughly 3:1 by raw weight.
Easy ways to add protein
- Breakfast: besan or moong dal chilla, paneer bhurji, sprouts poha, curd with fruit and seeds.
- Lunch and dinner: make dal thicker, add a bowl of curd or raita, include paneer, tofu or soya in sabzi.
- Snacks: roasted chana, peanuts, makhana, buttermilk, a glass of milk.
- Swap: add a spoonful of sattu or besan to roti atta.
Are protein powders necessary?
Most people can meet their needs with food. Supplements may help athletes or people with high needs or poor appetite, but choose products that are tested and labelled clearly. People with kidney disease should check their protein intake with a doctor.
Protein and weight
Protein rich meals keep you full for longer, which can help with weight management: pair them with regular activity like walking. Protein is also important during pregnancy; see our pregnancy diet guide.
How we reviewed this article: 3 sources
Doctoright has strict sourcing guidelines and relies on peer reviewed studies, academic research institutions and medical associations. Learn more.
- ICMR National Institute of Nutrition. Nutrient Requirements for Indians, 2020.
- ICMR National Institute of Nutrition. Indian Food Composition Tables, 2017.
- World Health Organization. Healthy diet fact sheet.
Last medically reviewed on 7 October 2026. Originally published 10 September 2026.