There is no single nutrient that is more important than protein for any health objective – whether you are looking to shed pounds, build muscle, age healthily, boost your immune system, balance hormones and maintain vitality. But the National Nutrition Monitoring Bureau surveys indicate that most Indians are taking less protein than required for their daily diet. It is not because there is a lack of protein rich foods in the food system of India; it is because people are unaware of the foods that are truly rich in protein, and how to include them in their diet.
This extensive list catalogues the 50 healthiest protein foods, ranging from animal-based to plant-based foods, from daily Indian dishes to those that can be found in other parts of the world, from food for weight loss to food for muscle building, and, most importantly, affordable and accessible protein foods that are popular in India and are rich in protein. From a vegetarian to an omnivorous diet, from weight loss to sports or for better long-term health, this list has the essential high protein Indian foods and world-class options for an all-in-one high protein diet.
Why Prioritise Protein Rich Foods?
But before you get started on the 50 best high protein foods list, let's provide some background on the importance of variety beyond protein content. Not all proteins are created equal. There are two factors that determine the quality of their:
Completeness:
A complete protein is a protein that has sufficient levels of all 9 essential amino acids. Most animal proteins are complete. Variety and complementary protein foods pairing is important for vegetarian protein foods planning because most plant proteins are incomplete (missing or low in one or more essential amino acids).
Digestibility (PDCAAS and DIAAS scores):
Protein Digestibility-Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS) indicate the protein quality as based on the digestibility of the protein in the food. Eggs score near-perfect. Moderately – many legumes. Knowing quantity and quality not only gives you an understanding of how many foods of high protein quality there are, but also how to use them to create a diet that includes enough bioavailable protein to support various needs.
Here are the 50 best high protein foods
1. Chicken Breast (Cooked) — 31g protein per 100g
The benchmark for high protein foods across the world. Lean, versatile and balanced in amino acids. The cornerstone of almost all muscle building diet programs.
2. Eggs (Whole) — 13g protein per 100g / 6–7g per egg
The best quality protein food source. The yolk has fat-soluble vitamins and healthy fats, while the white has pure and easily digestible protein. Being affordable and widely available in India, some of the most important protein rich foods are.
3. Egg Whites — 11g protein per 100g
Almost all protein; low in fat and calorie — perfect for protein foods for weight loss when calorie counting is key.
4. Turkey Breast — 29g protein per 100g
Firmly, it is slightly leaner than chicken, rich in protein as well, an excellent source of selenium and B vitamins apart from protein content.
5. Duck — 19g protein per 100g
More rich and flavorful than chicken, also has similar protein level and more iron.
6. Lean Beef (Sirloin) — 26g protein per 100g
One of the highest sources of complete protein, creatine, zinc and haem iron. Irrelevant to those setting a protein target in conjunction with iron-deficiency anaemia.
7. Lamb (Mutton) — 25g protein per 100g
Some of the most popular High protein Indian foods in non-vegetarian homes. A high source of B12, zinc and full protein.
8. Liver (Chicken or Lamb) — 26–29g protein per 100g
Organ meats are one of the most nutrient rich foods in the world – excellent protein and rich in Vitamin A, B12, folate and iron. One of the most underutilised protein rich foods in India with its remarkable affordability.
9. Pork Tenderloin — 26g protein per 100g
One of the leanest cuts of pork, extremely high protein content, which is popular in Northeast India and is now becoming available throughout India.
10. Tuna (Canned in Water) — 26g protein per 100g
One of the best and cheapest high protein food items in the world. No carbohydrates, low fat, adequate protein.
11. Salmon — 25g protein per 100g
A rich source of complete protein and omega-3 fatty acids (EPA and DHA), it is one of the most completely beneficial animal-based foods available.
12. Rohu (Rui Fish) — 19g protein per 100g
A popular freshwater fish in the regions of East and North India and a standard among protein rich foods in India. Low in cost, widely distributed and containing complete protein.
13. Catla — 20g protein per 100g
An other freshwater item commonly used in the Indian households, especially in Bengal and Bihar – high protein, significant amount of omega-3.
14. Pomfret — 18g protein per 100g
The product is an excellent protein source and is a favourite among the coastal Indians and is used in a wide variety of preparations in Maharashtra, Goa and Kerala.
15. Prawns / Shrimp — 24g protein per 100g
One of the highest protein-to-calorie ratios of any seafood, extremely nutritious protein for weight loss. Low fat, low carb, high in iodine and selenium.
16. Sardines (Canned) — 25g protein per 100g
One of the cheapest high protein foods out there that's packed with protein, omega-3s, calcium (from the soft bones) and Vitamin D all in one.
17. Mackerel (Bangda) — 19g protein per 100g
One of the most nutritious high protein Indian foods rich in omega-3 fatty acids along with protein, is a staple food of the coastal Indian, and one of the richest sources of omega-3 fatty acids along with high protein.
18. Hilsa (Ilish) — 21g protein per 100g
A cultural figure in Bengali cooking and a truly great source of protein, too, in addition to its renowned health benefits.
19. Squid / Calamari — 18g protein per 100g
High protein, low fat, low calorie — an underutilised but excellent protein food for weight loss which is available in coastal India.
20. Crab — 18g protein per 100g
High in complete protein, zine and vitamin B12, a popular dish in coastal Indian cuisine and a great high protein, low fat seafood option.
21. Paneer — 18–20g protein per 100g
The vegetarian protein foods of India is based on this. Flexible, accessible, culturally relevant, nutritious and rich in protein and calcium. One of the most important high protein Indian foods for the country's large vegetarian population.
22. Greek Yoghurt / Hung Curd — 10g protein per 100g
Strain curd is much higher in protein than the regular curd as it eliminates the whey during the straining process. It's one of the most satisfying and calorie efficient protein foods for weight loss, and has a probiotic effect.
23. Cottage Cheese (Low-Fat) — 11g protein per 100g
High in casein, a slow digesting protein that slowly releases amino acids over the course of hours, which is ideal for using as a pre-sleep protein to help recover muscles overnight.
24. Regular Curd (Dahi) — 3.5–5g protein per 100g
Although lower in protein than Greek yoghurt, dahi is eaten in significant amounts throughout India and plays a significant role in the daily dietary intake of protein rich foods (300-400g per day).
25. Skimmed Milk — 3.4g protein per 100ml / 8.5g per 250ml glass
Most easily available liquid protein food in India. Skimmed milk is fat free, but contains the full protein content of milk, which is a perfect protein food for weight loss, with calcium and Vitamin B12.
26. Whey Protein Concentrate/Isolate — 70–90g protein per 100g
Although a supplement and not a whole food, whey protein should not be overlooked as the highest density protein source around with a near perfect PDCAAS score and absorption rate that is perfect for post workout muscle recovery.
27. Cheese (Processed / Cheddar) — 25g protein per 100g
Higher fat content than paneer and higher calorie load as well, but a lot of protein also. A good occasional high protein snack for people who don't have calorie limits.
28. Soya Chunks (Meal Maker) — 50g protein per 100g (dry)
The most popular single plant protein food in India. The PDCAAS value of soya protein is 1.0 which is same as that of animal protein. For the vegetarian who is on a high protein diet, the most important Indian high protein vegetarian food.
29. Roasted Chana (Bengal Gram) — 20–22g protein per 100g
An all round nutritional package; high protein, high fibre and low glycaemic index snack food. It is one of the most available protein rich food in India irrespective of income levels.
30. Sattu — 20–22g protein per 100g
Roasted gram flour drink is a popular drink in Bihar and UP similar to roasted chana, but easier to prepare. It is one of the oldest dishes in India to have high protein content in its Indian traditional diet.
31. Moong Dal (Split Green Gram) — 24g protein per 100g (raw) / 8g cooked
One of the most palatable legumes, it is advised as the initial solid food for convalescents, babies and senior citizens. A vegetarian protein food that is very essential in Indian cuisine.
32. Masoor Dal (Red Lentils) — 25g protein per 100g (raw) / 9g cooked
A staple item that is high in protein and iron, and is one of the fastest cooking dals making a large contribution to protein rich foods in India on a daily basis.
33. Chana Dal (Split Bengal Gram) — 22g protein per 100g (raw)
Among the highest fibre dal and has lower glycaemic index — the best protein food in dals for weight reduction.
34. Rajma (Kidney Beans) — 24g protein per 100g (raw) / 9g cooked The protein
One of the most culturally important high protein meals in the Indian dietary tradition is rajma chawal, which is the backbone of North Indian cuisine.
35. Chole / Kabuli Chana (Chickpeas) — 19g protein per 100g (raw) / 9g cooked
Very high in protein, fibre and folate, and is the foundation of hummus, one of the most popular plant protein products. One of the most significant vegetal protein foods in the world.
36. Black-Eyed Peas (Lobia) — 23g protein per 100g (raw)
Lobia is one of the highest protein foods that is underutilised in the Indian grocery system.
37. Urad Dal (Black Gram) — 26g protein per 100g (raw)
Urad dal is the protein rich dal among all the commonly used Indian dals in idli, dosa and vada batters. A south Indian food that is considered as one of the most Indians among all the Indian food.
38. Toor Dal (Pigeon Pea) — 22g protein per 100g (raw)
It is the most popular dal in India and is a staple of daily protein for hundreds of millions of Indians, especially in Maharashtra, Gujarat and Karnataka.
39. Tofu (Firm) — 8–17g protein per 100g (varies by firmness)
Soy based vegetarian protein food with maximum versatility all around, absorbs flavor very easily and can be used instead of paneer in many recipes. More protein for calories than firm or extra firm paneer.
40. Edamame (Fresh Soybeans) — 11g protein per 100g (cooked)
One of the few plant foods that is considered a complete protein, containing all 9 essential amino acids in adequate amounts. Now being promoted as a snack and salad topping in the metros of India.
41. Tempeh — 19g protein per 100g
Fermented soybeans, which have a higher bioavailability of protein than tofu, because anti-nutritional factors are removed during the fermentation. Increasingly growing in health food stores in India.
42. Hemp Seeds — 31g protein per 100g
One of the highest plant protein densities available — and a complete protein, containing all essential amino acids. Great for smoothies, salads or chutneys as a vegetarian protein food.
43. Pumpkin Seeds (Pepitas) — 30g protein per 100g
Very high protein and rich in zinc, magnesium and healthy fats. One of the most nutritious protein rich foods in seed form.
44. Peanuts — 26g protein per 100g
One of the most popular nut and most inexpensive in India, peanuts (also known as ground nuts) are one of the most affordable high protein Indian foods that can be eaten in its raw or roasted form, especially by the low and middle income segments.
45. Almonds — 21g protein per 100g
High in protein, Vitamin E, magnesium and good fats. Almonds are nutritious, high-calorie, yet when eaten in the correct amount (20–25 nuts per day), they are a very satisfying protein food for slimming down.
46. Chia Seeds — 17g protein per 100g
One of the highest natural sources of ALA with a complete plant protein and a good level of fibre. A great vegetarian protein food to add to yoghurt, smoothies or overnight oats.
47. Quinoa (Cooked) — 4.4g protein per 100g / 8g per cup
One of the most popular grains for its complete plant protein (9 essential amino acids) all represented. A valuable addition to protein rich foods in India as it becomes more accessible and affordable.
48. Oats — 17g protein per 100g (raw)
Common grain is extremely high in protein compared to wheat or rice or maize. Oats are an important source of protein in the diet and provide beta-glucan fibre for cholesterol control.
49. Moringa Powder — 27g protein per 100g
Complete plant protein which is one of the plant foods with the highest nutrient value. In any vegetarian protein meal, 1 to 2 teaspoons of moringa powder will add 4–6 grams of protein to smoothies, dal, or any water based food. Check out the moringa blog in this series for more details.
50. Green Peas (Matar) — 5g protein per 100g (cooked)
Though not often considered as a protein source, green peas are among the most easily available protein rich foods in India, and are rich in protein in comparison to most vegetables, especially during winter when fresh peas are widely available and cheap all over the country.
Conclusion
From all around the world and Indian cooking — from dal, paneer to the world famous superfoods like hemp seeds, quinoa, this list of 50 protein rich foods covers the entire gamut of Indian and global cuisine. No matter what your diet is it, omnivorous or purely plant-based, there are plenty of protein-rich options in the Indian market to achieve any protein goal if you plan accordingly. The vegetarian protein foods, such as soya chunks, roasted chana, urad dal and moringa, are the backbone of a complete, high protein plant-based diet. The dal, paneer, egg, fish and peanuts are rich in protein and are also the most nutritious and affordable protein sources available in the world and have the same dietary importance in India since centuries.
