High-Protein Indian Foods — The Complete List (with Protein per Serving)

Why Most Protein Lists Are Useless

Most high-protein food lists quote protein per 100g of raw food. That is scientifically accurate but practically useless. Nobody eats 100g of raw moong dal. Real servings matter. This list gives you protein per actual serving so you can plan your diet in the real world.

Lentils and Legumes

Moong dal (cooked, 1 katori / 150g): 7–8g protein
Masoor dal (cooked, 1 katori): 9g protein
Rajma (cooked, 1 katori): 10g protein
Chana dal (cooked, 1 katori): 9g protein
Whole moong (cooked, 1 katori): 8g protein
Soya chunks (dry, 30g / small handful): 15g protein — the single best plant protein source in Indian cooking

Dairy

Paneer (50g / 2 medium pieces): 9g protein
Curd / dahi (200g / 1 bowl): 7g protein
Greek yogurt (150g): 12g protein
Skimmed milk (250ml / 1 glass): 8g protein
Whey (from chenna-making, 200ml): 3–4g protein (often discarded — drink it)

Eggs

Whole egg: 6g protein
Egg white only: 3.6g protein
Two eggs at breakfast = 12g protein and one of the most bioavailable sources available.

Grains and Cereals

Besan (gram flour, 30g / 2 tablespoons): 6g protein
Sattu (30g): 9g protein — massively underrated, especially popular in Bihar and UP
Quinoa (cooked, 150g): 6g protein and a complete protein
Oats (dry, 40g): 5g protein

Nuts and Seeds

Peanuts (30g / small handful): 7g protein
Pumpkin seeds (30g): 9g protein
Hemp seeds (30g): 10g protein and a complete protein
Almonds (30g): 6g protein

Other Notable Sources

Tofu (100g / 4 pieces): 8g protein
Edamame (100g): 11g protein
Makhana / fox nuts (30g): 4g protein and very low calorie
Hung curd / chakka (100g): 10g protein and easy to use as a spread or dip

Putting It Together

A typical Indian vegetarian day — dal, sabzi, roti, curd, and a small handful of peanuts — delivers roughly 50–60g of protein. The recommended intake for an active adult is 80–120g. The gap is real, and closing it through food alone requires deliberate planning across every meal. A high-quality protein supplement makes filling this gap far more manageable without overhauling your entire diet.