Nutrition · Vegetarian
High-Protein Vegetarian Indian Foods
Vegetarian Indian food can reach a lifter's protein target — but only if you know which staples carry the protein. This table ranks everyday foods by protein per 100 g, with calories alongside so you see the trade-off.
- Top pick
- Soya chunks · 52 g / 100 g dry
- Leanest dairy
- Greek yogurt · 9.3 g
- Common target
- ≈ 1.6 g / kg body weight
How much protein you need
For most people lifting weights, about 1.6 g of protein per kg of body weight per day.
That figure comes from a 2018 meta-analysis by Morton and colleagues in the British Journal of Sports Medicine. A 70 kg person would aim for about 110 g a day. It is a starting point, not a medical prescription.
Protein per 100 g — vegetarian staples
| Food | Protein | Energy | Fat |
|---|---|---|---|
| Soya chunks (dry weight) | 52 g | 340 kcal | 1 g |
| Paneer (raw) | 18 g | 290 kcal | 24 g |
| Tofu | 16 g | 145 kcal | 8 g |
| Greek yogurt | 9.3 g | 87 kcal | 2.7 g |
| Rajma (cooked) | 8 g | 153 kcal | 4 g |
| Sprouted moong | 8 g | 105 kcal | 1 g |
| Chana dal (cooked) | 7.3 g | 133 kcal | 3.3 g |
| Chole / chana masala | 7.3 g | 167 kcal | 5.3 g |
| Moong dal (cooked) | 6.7 g | 97 kcal | 1.7 g |
| Masoor dal (cooked) | 6.7 g | 103 kcal | 2 g |
| Toor dal (cooked) | 6 g | 107 kcal | 2 g |
| Curd (dahi) | 3.3 g | 60 kcal | 3.3 g |
| Milk (toned) | 3.2 g | 46 kcal | 1.6 g |
Building a vegetarian day that reaches the target
Stack two or three strong sources rather than relying on dal alone. Using the table:
| Food | Portion | Protein |
|---|---|---|
| Soya chunks | 50 g dry | 26 g |
| Paneer | 100 g | 18 g |
| Greek yogurt | 150 g | 14 g |
| Moong dal | 2 katori (300 g) | 20 g |
| Milk (toned) | 2 cups (500 ml) | 16 g |
Common traps
- Counting dal as a main protein — one katori is about 10 g, not 25.
- Forgetting paneer's fat — 200 g adds about 580 kcal.
- Reading soya values per dry weight but weighing it after soaking.
- Estimating instead of logging — portions drift up over time.
Frequently asked questions
Which vegetarian Indian food has the most protein?
Soya chunks, at about 52 g protein per 100 g dry weight (IFCT 2017). Paneer (18 g) and tofu (16 g) follow among common staples.
How much protein do I need to build muscle?
A widely cited 2018 meta-analysis (Morton et al., British Journal of Sports Medicine) found gains plateau around 1.6 g per kg of body weight per day for most people training with weights.
Is dal a good protein source?
Dal adds useful protein — a cooked katori (150 g) of moong or masoor dal gives about 10 g — but it is not enough alone. Combine it with dairy, soya or paneer.
Can vegetarians build muscle without whey?
Yes. Whey is only a convenience. Soya, paneer, tofu, curd, milk and dals together can reach the target.
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