Getting enough protein on a vegetarian diet is easy once you know where to look. In fact, India already has an extensive variety of pulses, dairy, soy, nuts and millets. This blog details a list of the best high protein vegetarian foods in India, an explanation about using food combinations and some recipe ideas to prepare at home. Options are available for a good source of protein for vegetarian in India on a budget and for the best protein source for vegetarian in India for muscle building. There is also a high protein veg food in India for every meal.
Quick Answer: What Are the Best High Protein Vegetarian Foods in India?
Pulses and dals (chana, moong, masoor, toor, rajma), soya products, like soya chunks and tofu, dairy like paneer, curd, milk and nuts and seeds are the best high protein vegetarian foods in India. As per the ICMR-NIN guidelines, pair pulses with cereals as their amino acids complement each other and it is advised to consume dal with rice/rotis. Spread protein across meals instead of eating it all at dinner. Protein rich foods for vegetarians India are readily available.
How Much Protein Do Vegetarians Need?
According to the ICMR-NIN Dietary Guidelines for Indians, protein should contribute about 10-15% of the energy. Those who exercise regularly may need more: the ISSN suggests 1.4-2.0 g per kg of body weight a day. For a 65 kg person, that is about 91-130g. Your needs depend on your age, activity and health level, and a dietitian can help you determine your own.
Protein Rich Foods for Vegetarians India: Quick Table
This table of protein rich foods for vegetarians India shows the amount of protein present per 100 g of raw food. The protein content of cooked foods is lower per 100g due to water absorption.
| Food | Protein per 100 g (raw) | Source |
|---|---|---|
| Soybean | About 36 g | USDA data |
| Lentils (masoor) | About 26 g | USDA data |
| Pulses, average of Indian dals and beans | 22.8 g | ICMR-NIN (IFCT 2017) |
| Nuts, average | 17.5 g | ICMR-NIN (IFCT 2017) |
| Millets, average | 9.9 g | ICMR-NIN (IFCT 2017) |
| Cereals, average | 9.3 g | ICMR-NIN (IFCT 2017) |
| Milk | 3.1 g | ICMR-NIN (IFCT 2017) |
Exact values vary by variety and brand. When purchasing paneer, soya chunks or tofu, check the protein content on the pack (per 100 g). Soya chunks are made from soy, so they are typically one of the richest high protein veg food in India per 100 g of dry weight.
Best Protein Source for Vegetarian in India: Pulses and Dals
For most families, the best protein source for vegetarian in India is the daily dal. The average protein content for pulses in the Indian Food Composition Tables is approximately 22.8 g per 100 g of raw product and for raw lentils, the data from the USDA shows approximately 26 g per 100 g of raw product. All of these dals like chana dal, moong dal, masoor dal, toor dal, rajma, chole and sprouts come under this category. The best protein source for vegetarian in India also costs little. Mix dal with rice or roti, serve sprouts in salads and use besan/moong dal to make chilla. For many beginners, this is the best protein source for vegetarian in India to start with.
Good Source of Protein for Vegetarian in India: Soy and Dairy
Soy is a good source of protein for vegetarian in India, especially for people who avoid dairy. According to USDA data, raw soybeans contain approximately 36g of protein per 100 g, and soya chunks, tofu and soya milk are available. If you eat dairy, paneer, curd, buttermilk and milk are also a good source of protein for vegetarian in India. Opt for plain curd and low fat paneer when on a calorie reducing diet. When served in moderation, paneer is a good source of protein for vegetarian in India.
Nuts, Seeds and Millets
According to ICMR-NIN, the average protein content of nuts is 17.5 g per 100 g while that of millets is 9.9 g per 100 g. Practical additions are peanut, almond, sesame, flaxseed and pumpkin seeds. Nuts are high in calories - just a few will suffice. Peanuts are a good source of protein for vegetarian in India, and nuts and seeds are protein rich foods for vegetarians India can store easily. Some millets, like ragi, bajra and jowar, can be used to replace some of the refined cereals. We have a list of even more high protein low carb foods.
High Protein Veg Food in India: Meal Ideas
A simple high protein veg food in India plan for a day is:
| Meal | High protein veg food in India |
|---|---|
| Breakfast | Moong dal chilla with curd, or besan chilla with paneer filling |
| Mid-morning | Sprouts chaat or a glass of buttermilk |
| Lunch | Dal, roti or rice, sabzi, salad and a bowl of curd |
| Evening | Roasted chana or a handful of peanuts |
| Dinner | Paneer or tofu bhurji with vegetables, 1-2 rotis |
See our guides to high-protein breakfasts and high-protein snacks for work for more options.
High Protein Veg Food in India for Weight Loss
High Protein veg food in India helps control hunger, as protein can keep you full for longer. Moong dal, sprouts, plain curd, tofu, low fat paneer and roasted chana are good options. A high protein veg food in India such as dal chilla with salad makes a filling, lower-calorie breakfast. Tofu is a good source of protein for vegetarian in India who want light meals. Be mindful of oil and fried sides.
High Protein Veg Food in India for Muscle Gain
For weightlifters, opt for high protein vegetarian foods in India at every meal and throughout the day. Soya chunks, paneer, rajma, chole, peanuts and curd are good. Mix them with cereals like rice or roti and do not skip carbohydrates, as they fuel training. When it comes to muscle-building, the best protein source for vegetarian in India is the one that you can have regularly.
Protein Rich Foods for Vegetarians India: Budget Picks
You don't have to buy costly products. The most affordable protein rich foods for vegetarians India are dals, chana, rajma, peanuts, curd and soya chunks. Buy pulses in bulk, cook them at home and rotate them through the week. Home-cooked protein rich foods for vegetarians India are typically fresher and cheaper than the packaged snacks.
Tips to Eat More Protein as a Vegetarian
Eat protein foods at all meals, pressure cook dals, soak and sprout pulses for easier digestion. Increase soya and pulses gradually if they cause gas. Mix protein rich foods for vegetarians India across the day, because the best protein source for vegetarian in India is a pattern, not one food. Curd is a good source of protein for vegetarian in India and easy to add. Check labels as the protein content for 100g of soya chunks, paneer and tofu is different. Choose high protein vegetarian foods in India that suit your budget and taste, because you will eat them more often. See our article on protein rich foods for vegetarians if you're looking for a different perspective on how to build muscle.
Do You Need Protein Powder?
Food comes first, and most people can find high protein vegetarian foods in India to meet their needs. Food remains the best protein source for vegetarian in India. The ICMR-NIN guidelines recommend that people use protein food combinations for increasing muscle mass and not protein supplements. If you continue to have difficulty obtaining the nutrients you need, consult a health professional (doctor or dietitian) about using a supplement. Find out the difference in our comparison of plant-based and whey protein.
Who Should Be Cautious? When to See a Doctor
If you have kidney disease, liver disease, diabetes, gout, are pregnant or breastfeeding, you should consult with a doctor or dietitian before increasing your protein consumption. If allergic, avoid soy, nuts and dairy. Vitamin B12 and iron also are important to ask about for strict vegetarians.
Conclusion
The best high protein vegetarian foods in India are already in most Indian homes - they are dal, rajma, chana, curd, paneer, soya and nuts. Plan vegetarian meals using the protein rich foods for vegetarians India table, serve a good source of protein for vegetarian in India on every plate and choose the best protein source for vegetarian in India based on budget. If further assistance is required, consult a professional for a supplement like GetMyMettle Alpha Whey Protein containing dairy.
FAQs
Which are the best high protein vegetarian foods in India?
Dals, rajma, chana, soya chunks, tofu, paneer, curd, milk, peanuts and sprouts are widely available and affordable high protein vegetarian foods in India.
What is the best protein source for vegetarian in India?
For most people, the best protein source for vegetarian in India is a combination of dal, soya and milk as it is affordable and can be easily incorporated with the daily meal.
Is paneer a good source of protein for vegetarian in India?
Yes, paneer is a good source of protein for vegetarian in India, but it is also high in fat, so be mindful of portion sizes and read the label.
How can I get enough protein rich foods for vegetarians India on a budget?
Use dal, chana, rajma, curd and seasonal vegetables as the base of the meal. These protein rich foods for vegetarians India are generally also less expensive than packaged foods.
What is a simple high protein veg food in India for dinner?
Paneer or tofu bhurji with vegetables and roti is a simple high protein veg food in India. Moong dal khichdi with curd is another option.
