High-protein Indian vegetarian foods with a chart
You can get 80 to 100 g of protein a day on Indian vegetarian food. The trick is to choose foods that give a lot of protein for few calories, like soya, low-fat paneer, Greek yogurt, tofu and dals, and to have some at every meal. Below is the chart, and a real day with 120 g of protein in about 1,365 calories.
Which Indian vegetarian foods have the most protein?
Sorted by protein per 100 calories, the number that matters when you are eating less. Figures come from the Indian Food Composition Tables, the same data the BodyQuest app uses.
| Food | Portion | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|---|
| Greek yogurt | 150 g (1 katori) | 15 g | 88 | 16.9 |
| Soya chunks | 30 g dry (1 katori cooked) | 16 g | 104 | 15.1 |
| Hung curd | 150 g (1 katori) | 16 g | 147 | 11.2 |
| Low-fat paneer | 100 g | 22 g | 206 | 10.7 |
| Tofu | 150 g | 12 g | 114 | 10.5 |
| Moong sprouts | 100 g (1 katori) | 3 g | 30 | 10.1 |
| Masoor dal | 40 g dry (1 katori cooked) | 10 g | 141 | 7.0 |
| Rajma | 40 g dry (1 katori cooked) | 9 g | 133 | 6.9 |
| Moong dal | 40 g dry (1 katori cooked) | 10 g | 139 | 6.9 |
| Paneer | 75 g | 14 g | 199 | 6.8 |
| Toor dal | 40 g dry (1 katori cooked) | 9 g | 134 | 6.6 |
| Besan | 40 g (1 large chilla) | 9 g | 155 | 5.8 |
| Curd | 150 g (1 katori) | 5 g | 92 | 5.7 |
| Toned milk | 200 ml (1 glass) | 6 g | 116 | 5.5 |
| Kala chana / chole | 40 g dry (1 katori cooked) | 8 g | 144 | 5.3 |
| Peanuts | 20 g (small handful) | 5 g | 113 | 4.6 |
| Oats | 40 g dry | 7 g | 156 | 4.4 |
| Almonds | 15 g (about 12 almonds) | 3 g | 90 | 3.5 |
| Makhana | 20 g (1 big bowl) | 2 g | 69 | 2.8 |
Foods at the top of the chart are your best friends on a weight-loss plan. Foods at the bottom, like nuts, are healthy, but you would eat a lot of calories to get much protein from them.
How much protein do you need?
The BodyQuest app sets protein at 1.4 g per kg on a vegetarian diet, worked out on an adjusted weight if you are above the healthy range, and keeps it between 60 and 130 g. For a woman of 160 cm and 72 kg that is about 95 g a day. Get your own number in the calculator.
What does a 125 g protein vegetarian day look like?
About 1,340 kcal in total, all home food:
Moong dal chilla with curd and green chutney
Moong dal 1 chilla; Chopped vegetables 40 g before cooking; Hung curd (thick curd) 100 g; Green chutney 10 g; Cooking oil 4 g
Soya chunk curry with roti and salad
Whole wheat atta 2 rotis; Soya chunks 65 g dry; Beans sabzi 115 g before cooking; Salad 100 g; Cooking oil 5 g
Sprouts chaat with curd and a fruit
Moong sprouts 75 g; Hung curd (thick curd) 125 g; Salad 50 g; Seasonal fruit 55 g
Soya chunks with beans, roti and salad
Whole wheat atta 1 roti; Soya chunks 60 g dry; Beans sabzi 115 g before cooking; Salad 80 g; Cooking oil 4 g
Easy ways to add protein to Indian meals
- Add curd to every lunch. A katori of Greek yogurt or hung curd adds about 15 g.
- Mix soya chunks into pulao, matar or sabzi. 30 g dry adds about 16 g.
- Switch to besan or moong chilla instead of plain poha or upma at breakfast.
- Make dal thick and have a full katori, not a few spoons.
- Snack on roasted chana or sprouts instead of biscuits or namkeen.
- Use low-fat paneer or tofu for bhurji and tikka. See paneer vs tofu.
Questions people ask
Which Indian vegetarian food has the most protein?
Soya chunks: 52 g of protein per 100 g dry. After that come low-fat paneer, Greek yogurt and hung curd, tofu, and dals such as moong and masoor.
How much protein do I need to lose weight?
About 1.4 g per kg of body weight on a vegetarian diet, worked out on an adjusted weight if you are above the healthy range. For most women that is about 60 to 110 g a day. The calculator gives your number.
Can vegetarians get enough protein without supplements?
Yes. The sample day below reaches 125 g from normal food. A protein powder is a convenience, not a requirement.
Are peanuts a good protein source for weight loss?
They have protein, but also a lot of fat: 20 g of peanuts is about 113 kcal for 5 g of protein. Use them as a small topping, not your main protein.
Is dal enough protein?
One katori of dal gives roughly 8 to 10 g. That is useful but not enough on its own. Pair dal with curd, paneer, tofu or soya to reach your target.
Sources
- ICMR-NIN: Indian Food Composition Tables (2017)
- ICMR-NIN: Dietary Guidelines for Indians (2024)
- Leidy et al. The role of protein in weight loss and maintenance, Am J Clin Nutr (2015)
BodyQuest is a home weight-loss programme for Indian women, made by ASANAR STUDIOS in Mohali, Punjab. The calories, protein and portions in our articles come from the same food data and method the BodyQuest app uses to build each member's daily plan, and our advice follows the public guidance listed under Sources. We are not doctors: for a health condition, check with yours.
BodyQuest gives general fitness and food guidance for healthy adults. It does not diagnose or treat any condition. If you are pregnant, breastfeeding, or managing a health condition such as diabetes, thyroid or PCOS, check with your doctor before changing your diet or exercise.
