Protein in common foods
| Food | Protein per 100 g | Typical serving | Protein per serving |
|---|---|---|---|
| Paneer | 18 g | 100 g | 18.0 g |
| Lentils / dal (cooked) | 9 g | 1 katori, about 150 g | 13.5 g |
| Chickpeas / chana (cooked) | 8.9 g | 1 katori, about 150 g | 13.3 g |
| Tofu | 8 g | 100 g | 8.0 g |
| Greek yogurt | 10 g | 100 g | 10.0 g |
| Milk | 3.4 g | 1 glass, 250 ml | 8.5 g |
| Almonds | 21 g | a handful, about 30 g | 6.3 g |
| Peanut butter | 25 g | 2 tablespoons, about 32 g | 8.0 g |
| Egg (whole) | 13 g | 1 egg, about 50 g | 6.5 g |
Values are approximate and vary by brand, recipe and cooking method. Dal and chana are for cooked portions, so a katori of thick dal has more than a watery one.
Getting enough protein as a vegetarian
- Have a protein food at every meal: dal, chana, rajma, paneer, curd or tofu.
- Pair cereals with pulses, such as rice with dal or roti with chana. Together they provide a better mix of amino acids than either alone.
- Use curd, milk or buttermilk as snacks.
- Add a handful of nuts or seeds to breakfast.
A sample day (about 55 g)
2 katori of dal (≈27 g), 100 g of paneer in a sabzi (18 g), and a glass of milk (8.5 g) together give about 54 g, which meets the ICMR requirement for a 65 kg adult.
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Open the Protein Intake CalculatorFrequently asked questions
Which Indian vegetarian food has the most protein?
Among everyday foods, paneer and soy products such as tofu are among the richest per serving.
Is dal enough for protein?
Dal helps a lot, but most people need other sources across the day too.
Sources
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Written and reviewed by the editorial team at Evavel Private Limited. Found an error? Email care@calculations.one.