High-Protein Vegetarian Indian Foods (With a Sample Day)
Updated 11 November 2026 ยท By the Thali Lens team
A vegetarian Indian diet can supply enough protein, but it does not happen by accident. Roti, rice and sabzi fill the plate, and the protein foods end up as small side portions. This list shows what each common food really gives.
| Food | Serving | Protein (g) | Calories (kcal) |
|---|---|---|---|
| Soya chunks | 50 g dry | 26 | 170 |
| Paneer | 100 g | 18 | 280 |
| Tofu, firm | 100 g | 13 | 130 |
| Besan chilla | 2 medium | 12 | 260 |
| Rajma | 1 katori | 10 | 200 |
| Chole | 1 katori | 10 | 220 |
| Dal | 1 katori | 9 | 180 |
| Milk, toned | 1 glass, 250 ml | 8 | 150 |
| Peanuts | 30 g | 7.5 | 170 |
| Curd | 1 bowl, 200 g | 7 | 120 |
| Sattu | 2 tablespoons, 30 g | 6 | 120 |
How much do you need?
For most healthy adults the guideline is roughly 0.8 to 1 g of protein per kg of body weight a day. A person of 60 kg needs 48 to 60 g. People who train hard, older adults and pregnant women may need more. Ask a dietitian for a personal number.
A sample day
- Breakfast: 2 besan chilla with a bowl of curd. About 19 g.
- Lunch: 1 katori rajma, 2 phulka and sabzi. About 17 g.
- Evening: 1 glass of milk and a handful of peanuts. About 15 g.
- Dinner: 1 katori dal, 2 phulka and sabzi with 50 g paneer. About 23 g.
That is close to 75 g for the day without any supplement.
Spread it out
The body uses protein better when it arrives across the day. A common pattern is almost none at breakfast and most at dinner. Adding curd, milk, chilla or sprouts in the morning fixes the weakest meal first.
Watch the calories that come along
Paneer and peanuts are rich in fat. Soya chunks, dal, curd and tofu give more protein per calorie. A mix works better than leaning on one food.
If you have kidney disease, do not raise protein without your doctor's advice.
Related guides
- How to Build a Balanced Indian Thali of About 500 Calories
- Calories in Indian Breakfasts: Poha, Upma, Paratha, Idli and More
- Calories in Roti, Chapati and Phulka (With and Without Ghee)
- Indian food calorie chart
Values are typical estimates for home-style cooking and common serving sizes. Recipes and portions differ, so real values can be higher or lower. This page is general information, not medical advice.