Protein Content in Indian Foods: The Complete Chart
Every protein source available to Indian eaters — dal, paneer, chicken, eggs, soya, fish, nuts, and more — with values per 100g and per standard serving. Bookmark this page. You'll use it often.
How to use this chart: Values are per 100g unless a specific serving is listed. For cooked dal and legumes, 100g cooked is roughly the same as 30–35g raw. All data sourced from IFCT 2017 (National Institute of Nutrition, Hyderabad).
Most protein charts online are built for Western diets. You'll find chicken and whey but no moong dal chilla, no sattu, no rajma. This chart is built specifically for Indian eating patterns — and it covers both vegetarian and non-vegetarian sources.
🫘 Legumes & Dal (Cooked)
Raw dal has 3x more protein per 100g — always log cooked weight.
| Food | Serving / Protein | Calories | Protein |
|---|---|---|---|
| Soya Chunks (dry) | 100g / 52g | 350 kcal | 52g |
| Urad Dal (cooked) | 100g / 9g | 70 kcal | 9g |
| Chana Dal (cooked) | 100g / 9g | 75 kcal | 9g |
| Moong Dal (cooked) | 100g / 8g | 60 kcal | 8g |
| Masoor Dal (cooked) | 100g / 9g | 62 kcal | 9g |
| Toor Dal (cooked) | 100g / 7g | 62 kcal | 7g |
| Rajma (cooked) | 100g / 9g | 110 kcal | 9g |
| Chole / Chickpeas (cooked) | 100g / 8g | 105 kcal | 8g |
| Sprouted Moong (raw) | 100g / 4g | 30 kcal | 4g |
| Black Eyed Peas (cooked) | 100g / 8g | 116 kcal | 8g |
🧀 Dairy & Paneer
| Food | Serving / Protein | Calories | Protein |
|---|---|---|---|
| Paneer | 100g / 18g | 265 kcal | 18g |
| Greek Yogurt (full fat) | 100g / 10g | 97 kcal | 10g |
| Dahi / Curd (full fat) | 100g / 4g | 60 kcal | 4g |
| Milk (full fat) | 100ml / 3.4g | 61 kcal | 3.4g |
| Milk (toned) | 100ml / 3.5g | 44 kcal | 3.5g |
| Whey Protein Powder | 30g / 24g | 120 kcal | 24g |
| Skimmed Milk Powder | 30g / 11g | 107 kcal | 11g |
| Cheese (processed) | 30g / 6g | 90 kcal | 6g |
🥚 Eggs
| Food | Serving / Protein | Calories | Protein |
|---|---|---|---|
| Whole Egg (boiled) | 1 large (50g) / 6g | 70 kcal | 6g |
| Egg White (only) | 1 large (33g) / 3.6g | 17 kcal | 3.6g |
| Egg Bhurji (2 eggs) | 1 serving / 13g | 210 kcal | 13g |
🍗 Chicken & Meat
| Food | Serving / Protein | Calories | Protein |
|---|---|---|---|
| Chicken Breast (grilled) | 100g / 31g | 165 kcal | 31g |
| Chicken Leg (grilled) | 100g / 27g | 190 kcal | 27g |
| Tandoori Chicken | 100g / 28g | 180 kcal | 28g |
| Chicken Curry (home) | 100g / 14g | 140 kcal | 14g |
| Mutton (lean, cooked) | 100g / 26g | 218 kcal | 26g |
| Egg Omelette (2 eggs) | 1 serving / 13g | 230 kcal | 13g |
🐟 Fish & Seafood
| Food | Serving / Protein | Calories | Protein |
|---|---|---|---|
| Rohu Fish (steamed) | 100g / 20g | 100 kcal | 20g |
| Pomfret (grilled) | 100g / 22g | 96 kcal | 22g |
| Prawn / Jhinga (cooked) | 100g / 24g | 99 kcal | 24g |
| Hilsa / Ilish (cooked) | 100g / 21g | 185 kcal | 21g |
| Tuna (canned in water) | 100g / 25g | 110 kcal | 25g |
🌾 Grains & Bread
Values are for cooked weight unless marked (raw).
| Food | Serving / Protein | Calories | Protein |
|---|---|---|---|
| Roti / Chapati (whole wheat) | 1 medium 30g / 3g | 80 kcal | 3g |
| Oats (cooked) | 100g / 3g | 70 kcal | 3g |
| Besan / Chickpea Flour (raw) | 100g / 22g | 387 kcal | 22g |
| Sattu (roasted chana flour) | 100g / 20g | 404 kcal | 20g |
| Quinoa (cooked) | 100g / 4g | 120 kcal | 4g |
| White Rice (cooked) | 100g / 2.5g | 130 kcal | 2.5g |
| Whole Wheat Bread | 1 slice (30g) / 3g | 69 kcal | 3g |
🥜 Nuts & Seeds
| Food | Serving / Protein | Calories | Protein |
|---|---|---|---|
| Peanuts (roasted) | 30g / 7g | 170 kcal | 7g |
| Almonds | 30g / 6g | 173 kcal | 6g |
| Pumpkin Seeds | 30g / 9g | 170 kcal | 9g |
| Hemp Seeds | 30g / 10g | 166 kcal | 10g |
| Peanut Butter | 2 tbsp (32g) / 8g | 190 kcal | 8g |
| Cashews | 30g / 5g | 157 kcal | 5g |
🥦 Vegetables (High Protein)
Most vegetables are low in protein — these are the exceptions worth noting.
| Food | Serving / Protein | Calories | Protein |
|---|---|---|---|
| Peas (cooked) | 100g / 5g | 81 kcal | 5g |
| Edamame / Soyabean (cooked) | 100g / 11g | 147 kcal | 11g |
| Tofu (firm) | 100g / 8g | 76 kcal | 8g |
| Broccoli (cooked) | 100g / 3g | 35 kcal | 3g |
| Palak / Spinach (cooked) | 100g / 3g | 26 kcal | 3g |
Best Protein Sources Ranked (Indian Context)
Vegetarian (best protein-to-calorie ratio)
- Soya Chunks — 52g protein per 100g dry
- Sattu — 20g per 100g, affordable
- Paneer — 18g per 100g, widely available
- Greek Yogurt — 10g per 100g
- Besan — 22g per 100g (use for chilla)
- Pumpkin Seeds — 9g per 30g
Non-Vegetarian (highest protein)
- Chicken Breast — 31g per 100g cooked
- Prawn — 24g per 100g cooked
- Tuna — 25g per 100g
- Mutton (lean) — 26g per 100g
- Pomfret — 22g per 100g
- Eggs — 6g per egg (affordable, complete protein)
Key Takeaways
- Soya chunks are the vegetarian king — 52g protein per 100g dry weight, cheaper than whey protein per gram of protein
- Always log dal by cooked weight — raw dal has 3x more protein per 100g than cooked
- Eggs are India's best value protein — complete amino acid profile, affordable nationwide
- Sattu is underrated — 20g protein per 100g, costs less than Rs. 50 per kg
- Most vegetables have negligible protein — rely on dal, dairy, eggs, and legumes as primary sources
Hit Your Protein Target with Rozmac
Rozmac's Indian food database makes it easy to log every food in this chart — dal, paneer, sattu, soya chunks, and more. Set your daily protein goal and track it in real-time with our beautiful macro rings.
Join the WaitlistSource: Indian Food Composition Tables 2017 (IFCT 2017), National Institute of Nutrition, ICMR, Hyderabad. Values are approximate and vary by preparation method.