High protein Indian food chart: vegetarian and non vegetarian
By The DietGhar Team. Values checked 13 October 2026.
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This chart ranks the Indian foods in our database that give at least 5.5 g of protein in one household serving. It is split into vegetarian and non vegetarian, with eggs counted as non vegetarian the way most Indian menus label them.
Protein per serving tells you what lands on your plate. Protein per 100 kcal tells you how efficiently a food delivers it. Soya chunks and chicken breast do well on both. Paneer and peanuts give plenty of protein but also plenty of fat.
How to use this chart
- Pick one protein source per meal and build the plate around it, then add vegetables and a carbohydrate.
- Compare the last column to see which foods give you protein without a heavy calorie cost.
- How much protein you need depends on your weight, age, activity and health. A nutritionist can set a figure, and people with kidney conditions should follow their doctor.
Vegetarian
| Food | Serving | Protein g | kcal | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Soya chunks | 30 g dry, about 1 small katori cooked | 15.4 | 98 | 15.7 |
| Pav bhaji | 1 plate with 2 pav, about 350 g | 14 | 516 | 2.7 |
| Paneer bhurji | 1 katori, about 120 g | 13.3 | 262 | 5.1 |
| Medu vada | 2 vada, about 100 g | 12.8 | 266 | 4.8 |
| Matar paneer | 1 katori, about 150 g | 11.9 | 251 | 4.7 |
| Besan chilla | 2 chilla, about 140 g | 11.5 | 275 | 4.2 |
| Paneer butter masala | 1 katori, about 150 g | 11.2 | 287 | 3.9 |
| Masala dosa | 1 dosa with filling, about 200 g | 10.9 | 368 | 3.0 |
| Naan | 1 naan, about 90 g | 10 | 280 | 3.6 |
| Khaman dhokla | 4 pieces, about 120 g | 9.6 | 231 | 4.2 |
| Oats porridge | 1 bowl, about 250 g | 9.3 | 224 | 4.2 |
| Paneer | 50 g, about 4 to 5 cubes | 9.2 | 133 | 6.9 |
| Vada pav | 1 vada pav, about 150 g | 9.2 | 356 | 2.6 |
| Moong dal khichdi | 1 bowl, about 250 g | 8.1 | 241 | 3.4 |
| Palak paneer | 1 katori, about 150 g | 8.1 | 152 | 5.3 |
| Peanuts | 1 handful, about 30 g | 7.7 | 170 | 4.5 |
| Dal makhani | 1 katori, about 150 g | 7 | 179 | 3.9 |
| Chaas (buttermilk) | 1 glass, 200 ml, about 205 g | 6.8 | 82 | 8.3 |
| Sweet lassi | 1 glass, about 250 ml | 6.8 | 199 | 3.4 |
| Rajma masala | 1 katori, about 150 g | 6.7 | 160 | 4.2 |
| Chole masala | 1 katori, about 150 g | 6.6 | 179 | 3.7 |
| Sambar | 1 katori, about 150 g | 6.5 | 129 | 5.0 |
| Full cream milk | 1 glass, 200 ml, about 206 g | 6.5 | 126 | 5.2 |
| Idli | 2 idli, about 100 g | 6.4 | 128 | 5.0 |
| Masoor dal | 1 katori, about 150 g | 6.2 | 132 | 4.7 |
| Aloo paratha | 1 paratha, about 100 g | 6.1 | 240 | 2.5 |
| Moong dal | 1 katori, about 150 g | 6.1 | 125 | 4.9 |
| Roasted chana | 1 handful, about 30 g | 6.1 | 113 | 5.4 |
| Chana dal | 1 katori, about 150 g | 6 | 158 | 3.8 |
| Kheer | 1 katori, about 150 g | 6 | 196 | 3.1 |
| Gajar halwa | 1 katori, about 100 g | 6 | 285 | 2.1 |
| Toor dal tadka | 1 katori, about 150 g | 5.7 | 128 | 4.5 |
| Plain dosa | 1 dosa, about 100 g | 5.7 | 210 | 2.7 |
| Veg momos | 5 pieces, about 125 g | 5.5 | 223 | 2.5 |
Non vegetarian
| Food | Serving | Protein g | kcal | Protein per 100 kcal (g) |
|---|---|---|---|---|
| Tandoori chicken | 2 pieces, about 150 g | 33.8 | 284 | 11.9 |
| Roasted chicken breast | 1 small piece, about 100 g | 31 | 165 | 18.8 |
| Butter chicken | 1 katori, about 180 g | 23.6 | 320 | 7.4 |
| Chicken biryani | 1 plate, about 250 g | 17.9 | 260 | 6.9 |
| Mutton curry | 1 katori, about 150 g | 15.8 | 246 | 6.4 |
| Egg bhurji | 2 eggs, about 130 g | 13 | 218 | 6.0 |
| Egg omelette | 2 egg omelette, about 110 g | 12.7 | 200 | 6.4 |
| Chicken curry | 1 katori, about 150 g | 9.7 | 161 | 6.0 |
| Fish curry | 1 katori, about 150 g | 7.4 | 140 | 5.3 |
| Boiled egg | 1 egg, about 50 g | 6.3 | 78 | 8.1 |
n/r means the source did not report the value. All 100 foods have a page with per 100 g values and the source record.
Sources and last checked
Last checked 13 October 2026. Nutrient values are from USDA FoodData Central (SR Legacy, April 2018, and FNDDS 2021 to 2023). Paneer comes from the NIN table Nutritive Value of Indian Foods. Dishes without a USDA record are calculated from USDA ingredient values for a standard home recipe. Each food page lists its own source record. The servings and the matching are ours. Treat every number as an average.
