Getting enough protein on an Indian diet can seem tricky, especially for vegetarians. However, it's completely possible if you know exactly what you're eating. Unfortunately, much of the data on the internet is misleading (e.g., claiming Dal is a primary protein source when it's mostly carbohydrates).
Verified Top Protein Sources (per 100g raw)
| Food Item | Type | Calories | Protein (g) | Carbs (g) |
|---|---|---|---|---|
| Soya Chunks (Nutrela) | Veg | 345 kcal | 52.0 g | 33.0 g |
| Chicken Breast (Skinless) | Non-Veg | 165 kcal | 31.0 g | 0.0 g |
| Paneer (Cottage Cheese) | Veg | 265 kcal | 18.0 g | 3.0 g |
| Moong Dal (Yellow, Uncooked) | Veg | 348 kcal | 24.0 g | 60.0 g |
| Eggs (Whole) | Eggetarian | 155 kcal | 13.0 g | 1.1 g |
| Greek Yogurt (Plain) | Veg | 59 kcal | 10.0 g | 3.6 g |
| Tofu (Firm) | Veg | 144 kcal | 15.0 g | 2.8 g |
The "Dal" Misconception
While lentils like Moong Dal have 24g of protein per 100g, that is uncooked. Once you boil dal, 100g of cooked dal contains only about 6g to 8g of protein, alongside roughly 15g to 20g of carbs. This means dal is a carbohydrate source that contains some protein, not a pure protein source like Chicken or Soya.
Scan over 100,000 Indian Foods
Don't guess your macros. Use the free DietLog barcode scanner to instantly verify the protein in your food.
Get Started Now