Protein-Rich Indian Foods For Vegetarians

Protein-Rich Indian Foods For Vegetarians

Protein-Rich Indian Foods For Vegetarians

Protein Deficiency Common Among Indians is still a huge problem across demographics. Hence I will be sharing most of Protein-Rich Indian Foods For Vegetarians list, so this issue will be no more from now. Also, I am not talking about Vegans, since vegetarians can consume dairy products but vegans cannot. So read the article to the end.

Following our Indian culture from the past till now and still maintaining its dignity is what we need. Although we have adopted western culture, still there are lots of people who love to eat vegetarian foods.

Here’s A List Protein Rich Indian Vegetarian Foods You Must Add To Your Diet:


Dairy Products (Protein-Rich Indian Foods For Vegetarians)


1. Eggs

When it is about protein, the first protein-rich food which comes into our mind is Egg. It is a rich source of protein. One whole egg contains almost 6g of protein, of which egg yolk is having 2g of protein. So removing the egg yolk, the egg white will be having 4g of protein.


Here is a piece of nutritional information for 1 whole egg:

1 whole egg provides you – Protein = 6g, Carbohydrates = 0g, Fats = 5g

A lot of people have this doubt that “Is brown egg better than a white egg?”. The answer to this question is NO. Both the eggs have the same amount of nutritional value and the difference comes from the color of the hen. If the hen is brown it will give brown eggs, and the same would happen with the white ones.

Egg yolk also provides you a good amount of Good Fat, which is HIGH-DENSITY LIPOPROTEIN (HDL). But there is a limit to consume that. Depending upon your activity level and goals its limit may vary. People may also call HDL good cholesterol.

Talking about its biological value, then eggs are considered as a high biological value which means its digestion takes place less than half an hour. Its bio-availability is also high because it has all 20 amino acids present. Hence it a complete source of protein.

Eggs will also provide you essential micronutrients which is nothing but vitamins and minerals. From the list of vitamins and minerals, you will come to know that consuming eggs will give you vitamins A, D, B1, B2, B6, B12, Biotin.

2. Milk

Another source of Protein-Rich Indian Foods For Vegetarians is Milk. It is highly consumed by Indians on daily basis. We Indians consume milk anytime of our day.


Here is a piece of nutritional information for single toned milk:

100mL of single toned milk provides you – Protein = 3g, Carbohydrates = 4g, Fats = 3g

From above given nutritional information, milk is rich in protein and carbohydrates. So its bioavailability is not so good, as carbs are more than protein. Fats can vary depending upon the type of milk. If it is double toned then the quantity of fat will reduce.

Most of the Indians do not purchase packed milk, so you take the milk where ever you buy from and boil it. After boiling cool it for some time and remove the layer of fat from the brim. Also, it is useful in providing Calcium, Molybdenum types of minerals to your body, which in turn helps in improving bone mass, blood clotting, muscle contraction, teeth density. It also helps in the production of uric acid as well as the metabolism of DNA and RNA.

3. Yogurt

Specifically talking about Greek Yogurt. It has lots and lots of benefits than normal curd. A normal curd has less amount of protein and more fat. But the good point is it helps the stomach in digestion.


Here is a piece of nutritional information for Greek Yogurt:

100mL of Greek Yogurt will provide you – Protein = 8.2g, Carbohydrates = 6.2g, Fats = 2.6g

Here is a piece of nutritional information for Normal Curd:

100mL of Normal Curd will provide you – Protein = 3.5g, Carbohydrates = 5g, Fats = 3.3g

As the picture is very clear that how Greek Yogurt is better than Normal Curd. Greek Yogurt has almost more than twice the protein quantity. This protein-rich Indian food is beneficial for both muscle gain and fat loss programs.

4. Paneer

Some of the Indian dishes such as palak paneer, kadhai paneer, paneer tikka any many more, are widely used all over in India. But taking the maximum quantity of nutrition from Paneer is totally depends on you. Paneer can be eaten as raw or cooked.


Paneer can be made at home by putting Lemon juice in boiling milk. You will observe that after some time water will be separated from milk and paneer will come out.

Here is a piece of nutritional information for Paneer:

100g of Paneer will provide you – Protein = 14g, Carbohydrates = 4g, Fats = 23g

As observed from the data shown above, it has a good amount of protein but has almost double fats. It would be better if a diabetic patient does not consume sources of high fats. Since it is more in saturated fat which has its own limit of the recommended dosage to take on a daily basis.

Paneer is a type of cheese. It is the Indian name for cottage cheese. Paneer, unlike other cheeses, has not been matured and it is rather bland. While making paneer from milk, don’t throw away the paneer water. This nutritious water can be used for making soft dough for chapattis or can be used to cook dals.

5. Whey Protein

This is the love of all sports athletes and all gym guys. But still everyone does not like to consume it. Since most of the people think that it is some kind of drug as it is a powder. Let me clear the misconception about this supplement.


Whey Protein is made up from Milk. YES!!

Processing buttermilk (Chaas in hindi) further, whey is made from which powder is separated. Everyone should consume whey protein. It is good for all age group of people. As like eggs it also has all 20 amino acids, which makes it high bioavailability protein. Also a good quality of whey protein digest in 5 to 10 minutes.

Here is a piece of nutritional information for Whey Protein:

1 scoop (28g approx) of Whey will provide you – Protein = 25g, Carbohydrates = 1g, Fats = 0g

But still, I recommend to always read the nutritional label behind the box. Its macronutrients may vary depending on the type of whey you are consuming. There are generally two types of whey protein available in market: Whey Concentrate and Whey Isolate.

Whey Isolate doesn’t contain sugar and is purer than concentrate, hence it is a little expensive than concentrate. During muscle gain, you can take concentrate whereas during fat loss I would recommend taking Whey Isolate.

Whey Protein is just a supplement and nothing much. Do not completely depend on it since it is a SUPPLEMENT of other protein foods. A lot of people think consuming Whey Protein will make anyone a bodybuilder. That is BULLSHIT. Your food is everything and supplements just help, nothing more.


Legumes are the plant based food sources. There is a wide variety of Legumes, some of them are listed below:


1. Kidney Beans

Also known as Rajma in Hindi, and we Indians love to eat it by making delicious curry. This is something which we can consume in everyday life.


The above shown picture is of Red Kidney Beans.

Here is a piece of nutritional information for Cooked Kidney Beans:

100g of Kidney Beans will provide you – Protein = 9g, Carbohydrates = 22g, Fats = 1g

The protein present in legumes is not a complete protein, ie. all 20 amino acids are not present in it. Hence to make it complete we need to consume it with other macronutrients and that could be Brown Rice, Whole wheat grains.

It is lower in methionine and tryptophan essential amino acids, which can be covered with brown rice. And since brown rice is lower in lysine which can be covered from beans. Hence we can make the incomplete amino profile to the complete one.

2. Chick Peas

Chick Peas

Having similar nutritional facts with Kidney Beans, it is another vital Protein-Rich Indian Foods For Vegetarians that is consumable daily. Here is the nutritional information for Chick Peas :

100g of Chick Peas will provide you – Protein = 7.5g, Carbohydrates = 22.5g, Fats = 2g

You can observe that its nutritional value is almost similar to what Kidney Beans were having. Carbohydrates are almost same, and we can neglect this 0.5g of difference. It is having an adequate amount of protein and almost no fat percentage.

Chickpeas contains almost all essential amino acids except methionine. Paring it with Brown Rice, we can make it as complete source if protein.

3. Black Chana

A well-cooked Black or Kala Chana is essential in giving a good amount of macronutrients and micronutrients to our bodies. It is also rich in fiber, which helps in fixing the bowel movement of our digestive system.

Black Chana

Indian People love to grab it as an Indian curries, Snacks, etc. This can be boiled or can be roasted. Both will give similar results. It is having a complete amino acid profile, which makes it best food for muscle gain and fat loss as well.

Here is the nutritional information for Black Chana:

100g of Black Chana will provide you – Protein = 8g, Carbohydrates = 27g, Fats = 3.6g

People who are suffering from constipation problem can consume 1 cup (150g) of it daily. As we all know the horse power comes from Black Chana only.

4. Lentils

There is a wide variety of lentils found in India, of different colors and almost similar nutritional facts. Also known as Daal in Hindi, consumption is too high in India.


Here is a nutritional information of Lentils:

100g of Lentils will provide you – Protein = 9g, Carbohydrates = 20g, Fats = 0.4g

Reading the nutritional facts, it can be clearly seen that Lentils are high in protein and complex carbohydrates. It is lower in fats and has high fiber content. Taking the amino acid profile in the picture, it is lower in cysteine and methionine. It can be made a complete protein by adding brown rice, whole wheat, corns type of grains to it.

5. Soya Chunks

Soya Chunks is a plant-based food source, which is high in proteins, carbohydrates, and much negligible in fats. But it is having one problem. Let’s discuss that.

Soya Chunks

Before discussing the issue, let me provide you its nutritional information first:

100g of Soya Chunks will provide you – Protein = 52g, Carbohydrates = 33g, Fats = 0.5g

You can get 52g of protein in just 100g of Soya Chunks. Wait What!!!!!

Exactly, soya chunks have a complete amino acid profile which means you will be getting all 20 amino acids from it. Although you will also be getting a great number of complex carbohydrates which is best for your body. The oil is got extracted from the soya beans, thus leaving it an almost negligible quantity of fat.

Coming back to the problem which soya chunks have if you consume it daily. The soya plant has Isoflavones present which has an estrogenic effect. Men consuming a lot of soya chunks results in showing more estrogenic features, which can lead to Man Boobs. Thus I would recommend to take it twice a week which is safe. The quantity should be no more than 100g per serving.



1. Peanuts

It is handy, and easy to consume. Take it with you anywhere you go (office, site location, journey). You will find this source of protein in every Indian snack.


Here is a nutritional information of Peanuts:

28g of Peanuts will provide you – Protein = 7g, Carbohydrates = 7g, Fats = 14g

One handful of peanuts is 28g. I recommend you, take two servings daily, no more than that. Because it is having 14g of monounsaturated fat, which is best for your body. Fats are highly dense calories of macronutrients. So that’s why limitation is here.

You can make peanut butter at home as well. You just need to grind roasted peanut in mixer for some time, first it will become powder and then later on it will convert into butter. This would be very essential for your heart as it provides you good cholesterol (HDL).

2. Almonds

Almonds have almost similar properties as like of peanuts. If you go and purchase almonds from market, then it will cost you almost 8 to 10 times then peanuts. As I told, that it has similar properties as of peanuts, then why to waste MONEY?


Nutritional Information is similar as of peanuts. Now the question comes “Why should I take Almonds?”

Although both the nuts have the same macronutrients, they differ a little in micronutrients. Almonds have magnesium mineral which peanuts doesn’t have. Magnesium reaches to the brain receptors and helps to calm down your brain muscles, which helps you to sleep better. Thus I recommend taking almonds in the night before sleep. A layman should take 1 handful of almonds daily.


These were my top 12 list of Protein-Rich Indian Foods For Vegetarians. Macronutrients ie. Protein, Carbohydrates, and Fats may vary a little if you search over google, so do not bother about that.

Protein deficiency which is very common among Indians can be improved slowly over time if you include the above food mentioned in your daily diet. Thus eating an adequate amount of protein will help you in making enzymes, hormones, antibodies, muscle, hemoglobin, myoglobin, albumin, transferrin.

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