Indian Food Rich in Protein: Vegetarian and Non-Vegetarian

Indian Food Rich in Protein: Vegetarian and Non-Vegetarian

Even though Indian food may have a bad reputation for having a massive quantity of carbohydrates, it consists of good quality protein-rich ingredients as well. Protein is one of the major macronutrients that can directly affect muscle, bones, skin, and basically everything. So, it might be a good idea to have high-protein meals.

Let’s check out which high-protein Indian dishes you can have!

High-protein Indian vegetarian food

Some people naively hold to the absurd myth that one can only obtain protein from meat and eggs. Nevertheless, we have many high-protein vegetarian meal options.

Legumes and lentils

Indian foods are enriched with legumes and lentils. With 19 grams of protein per 100 gm serving, chickpea, also known as channa, comes on this list. Rajma with 24 gm and soybean also makes a high in protein meal. The protein content in soy is the reason why soymilk is so popular, even tofu is sourced from the same.

Everyday Indian delicacies such as masoor, moong, and arhar dal, among others, provide proteins. When the green moong, black channa, or rajma, are sprouted, it is proven to enhance their nutrient contents even more. Sprouts can be consumed raw or cooked.

Dairy products

Who doesn’t love a good old lassi? This chilled sweet drink is gaining popularity even in foreign countries. Whether you love milk, curd, buttermilk, cheese, or paneer, all of them are good sources of protein. Whey protein is a by-product while making paneer or cottage cheese, which is a preferred supplement for gym enthusiasts.


Indians cannot think of not adding potatoes to their lunch. These vegetables have a bad name even though they give proteins as well. Other than potatoes, we have sweet corn, broccoli, mushroom, cauliflower, spinach, etc with significant amounts of protein.

High-protein Indian non-vegetarian food

Non-vegetarian foods are known to be a great source of protein by everyone. Let’s talk about high-protein Indian non-vegetarian foods.


Chicken and mutton are the most popular meat among Indian consumers. You get approximately 27 grams of protein from each. There is also pork and beef with a high protein content that comes second for the Indian population.


While mentioning Indian fish with high protein content, Indian salmon comes first in the line. The variety of fish is noticeably based on the location and different fish are eaten in different regions. Sometimes one fish can have various names based on the place, such as Rui in Bengal is famous as Rohu or Tapra in other places.

Fishes are high in good quality fat to nourish your brain and skin; it provides a sufficient amount of protein to meet your daily needs. Mrigala, Katla, Mahseer, Hilsa, Kajuli, Mackerel, and Pink perch are some of the popular fishes to be found in India.


High protein content in eggs is a widely known fact worldwide. Whether it’s boiled egg, bhurji, omelette or poached, eggs are present in almost every Indian’s daily diet. These small white balls are compact with fat, protein, calcium, and more important nutrients, making them perfect as protein rich meals.

The bottom line

Balancing the macronutrients while trying to obtain all the micro is what one should opt for. Just like protein - carbohydrates, fats, vitamins, and minerals are also crucial to maintain one's health properly. Getting information about the daily diet and being mindful while eating can help you in the long run.

If you want professional assistance with your protein goals, opt for Lo! Foods High-Protein Meals subscription and get customized meals curated by nutritionists.


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