Protein
High-Protein Indian Vegetarian Foods (Protein per Katori)
Most Indian vegetarian plates are heavy on carbs and light on protein — not because vegetarian food lacks protein, but because the protein is spread thin. Here is exactly how much protein common Indian foods deliver, and how to stack them into 80 g a day.
Protein per katori: the numbers
A “katori” here means a standard 150–200 ml serving bowl. Values are approximate and vary with thickness and cooking method.
| Food | Protein | Calories | Note |
|---|---|---|---|
| Soya chunks (50g dry) | 26 g | 170 kcal | Highest protein per rupee in any Indian kitchen. |
| Paneer (100g) | 18 g | 265 kcal | Pan-roast instead of frying to keep fat in check. |
| Moong / masoor dal (1 katori cooked) | 9 g | 150 kcal | Thicker dal = more dal, more protein. |
| Rajma / chana (1 katori cooked) | 9 g | 180 kcal | Also adds 7–8 g of fibre. |
| Curd (1 katori, 200g) | 7 g | 120 kcal | Greek curd doubles this. |
| Sprouted moong (1 katori) | 7 g | 100 kcal | Best pre-lunch snack — filling and cheap. |
| Tofu (100g) | 12 g | 120 kcal | For anyone avoiding dairy. |
| Milk (250 ml, toned) | 8 g | 125 kcal | Easiest way to close a 10 g gap at night. |
| Peanuts (30g) | 8 g | 170 kcal | Calorie-dense — weigh, don't eyeball. |
| Besan chilla (2, medium) | 12 g | 260 kcal | Breakfast that beats poha on protein 3:1. |
A vegetarian day that hits 87 g of protein
Breakfast
2 besan chillas + 1 katori curd
Mid-morning
1 katori sprouted moong
Lunch
2 rotis + 1 katori rajma + salad + curd
Evening
Soya chunk bhurji (50g dry) + tea
Dinner
1 katori dal + 1 katori rice + sabzi
Total: about 87 g protein at roughly 1,750 kcal — a comfortable target for most adults in a mild deficit.
Four rules that do the heavy lifting
- Anchor every meal with one protein source before you decide the carb.
- Make dal thicker — the same katori can swing between 6 g and 12 g of protein.
- Keep soya chunks and curd stocked; they rescue any low-protein day in minutes.
- Weigh nuts and paneer once. After a week your eye estimates get far better.
Frequently asked
How much protein do Indian vegetarians need per day?
1.2–1.6 g per kg of body weight if you are active or in a deficit — about 78–104 g for a 65 kg adult.
Which Indian vegetarian food has the most protein?
Soya chunks, at roughly 26 g per 50 g dry serving, then paneer and tofu.
Is dal enough protein for the day?
No — one katori is about 9 g. Dal is a base, not the whole answer.
Want this calculated for your body?
Plately builds a day plan around your weight, goal, allergies and cuisine — with the protein maths already done.