Top Indian Vegetarian Protein-Rich Foods
🍽️ Perfect for daily meals, weight loss, muscle recovery, and overall health.
🧾 Daily Protein Need (Reminder):
- Women: ~46g/day
- Men: ~56g/day
- Active/weight loss: 1.2–2.0g per kg body weight
🌿 Indian Vegetarian Protein Foods List
| Food Item | Protein (per 100g cooked) | Notes |
|---|---|---|
| Moong Dal (Split Green Gram) | 24g | Easily digestible, low fat |
| Toor Dal (Arhar) | 22g | Great source of folate too |
| Chana Dal | 21g | Keeps you full longer |
| Rajma (Kidney Beans) | 24g | High in fiber & iron |
| Kala Chana (Black Chickpeas) | 20g | Great soaked & boiled |
| Soya Chunks | 52g | 🔥 Highest veg protein source |
| Paneer (Cottage Cheese) | 18g | Also rich in calcium |
| Greek Yogurt / Hung Curd | 10g | Excellent for breakfast |
| Peanuts | 25g | Healthy fats + protein |
| Almonds | 21g | Ideal as snack |
| Pumpkin Seeds | 30g | Add to smoothies, salads |
| Besan (Gram Flour) | 22g | Use in chilla, dosa |
| Quinoa (cooked) | 14g | Superfood & gluten-free |
| Oats (rolled) | 13g | Add with milk, fruits |
| Amaranth (Rajgira) | 14g | Traditional grain with protein |
| Makhana (Fox Nuts) | 9g | Light, protein-rich snack |
✅ High-Protein Indian Veg Meals You Can Try:
| Meal Idea | Protein Boost |
|---|---|
| Moong dal chilla + mint chutney | Moong dal + besan |
| Paneer bhurji + roti | Paneer + whole wheat |
| Soya pulao with veggies | Soya chunks + rice |
| Greek yogurt bowl with fruits & seeds | Yogurt + almonds + seeds |
| Besan cheela with curd | Chickpea flour + protein-rich curd |
| Peanut butter + whole wheat toast | Nuts + complex carbs |
✨ Bonus Tips:
- Pair lentils with rice or roti to create a complete protein.
- Include variety — mix dals, grains, and seeds for better amino acid coverage.
- For weight loss or muscle gain, include soya, paneer, and legumes daily.