High-Protein Vegetarian Foods in India (Per 100 g, Compared)
14 October 2026 · 5 min read
Most vegetarians can meet protein needs with everyday Indian foods. Values below are typical approximations and vary by brand and cooking. Check the label of what you buy.
Approximate protein per 100 g
- Soya chunks (dry): about 50 g
- Peanuts: about 25 g
- Roasted chana: about 20 g
- Paneer: about 18–20 g
- Tofu: about 8–15 g (varies by firmness)
- Cooked dal: about 7–9 g
- Greek yoghurt / hung curd: about 8–10 g
- Regular curd: about 3–4 g
- Milk: about 3–3.5 g
💡 Dry vs cooked matters: 100 g of dry dal ≠ 100 g of cooked dal.
Easy ways to add protein
- Add a bowl of dal or curd to every main meal.
- Snack on roasted chana or peanuts instead of biscuits.
- Use paneer or tofu in sabzi a few times a week.
- Mix soya chunks into pulao or curry.
Watch the extras
Paneer and peanuts are calorie-dense; portion matters. Flavoured protein bars and drinks can be high in sugar. Read per serving.
FAQ
How much protein do I need?
Needs vary by age, weight, activity and health. Many guidelines suggest roughly 0.8–1 g per kg of body weight for adults; athletes may need more. Ask a dietitian for your target.
Is paneer or tofu better?
Paneer has more protein and fat per 100 g; tofu is lighter. Both are good; choose by your goals and taste.
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