Protein rich food veg in India

Top 11 Protein Rich Food Veg In India

As Vegetarians, we are always asked where we get our protein from?  And we always come up with similar sources like lentils, milk and other similar foods, etc which are basically Protein Rich food veg in India for Indians. These few Protein Rich Indian food people consume every day. Because people are not aware of the variety of Protein Rich food in India. Now today I am going to tell you high protein Indian foods that you can have in your diet.

In today’s era, people are becoming very concerned about their body and health. And everyone needs a body like Salman Khan or Arnold for which they join the gym and do hard work by hiring a good trainer. But joining a gym does not make it a matter, for that we have to pay attention to our diet, in which the requirement of protein is to be especially filled. The requirement of rich protein is not only necessary for bodybuilding but necessary for a healthy life too.

People who are non-vegetarians have many options to meet protein deficiency such as fish, chicken, meat, etc. But those who are vegetarian can only rely on some Protein Rich food veg in India to improve their diet… Many people use protein supplements to meet the deficiency of protein but it is not very beneficial for us. It can give the short term benefit only because, it has many harms like- It may cause digestive distress, kidney disease, weight gain and an unhealthy spike in blood sugar. Protein supplements are not needed to achieve even the highest level of protein intake.

However, vegetarians don’t panic. In this article, I am going to show you Protein Rich food veg in India that are tremendous in tasting and extensively affordable and available. But let’s understand first, why protein is necessary for our body….?

Necessity Of High Protein Food

Protein is the building blocks of our body. It is necessary for growth, building muscles, pumps up the immune system and respiratory and heart functions. According to MSNBC vegetarian protein sources are lower in calorie and fat than the animal protein source. It is an essential factor in our nutrition, it makes up to seventeen percent of our body’s weight and is the main component of skin, internal organs especially the brain, as well as our hairs, nails, and eyes.

Our immune system also requires Protein Rich food to help make antibodies that can be required to fight infections, and protein also plays an important role in maintaining blood sugar regulations, energy function and fat metabolism. Protein Rich Indian foods are breakdown into 22 naturally occurring amino acids, which are building blocks of protein as well as, 9 of these amino acids are essential amino acids which means we can only get them from whole foods only, as the body cannot produce it by itself. Protein also has various vitamins and minerals like vitamin B and Zinc.

As a vegetarian, it is important that we consume all these important amino acids in a diet that provide the best nutrition for our body to stay healthy and fit. The fundamental motive of getting the proper quantity of protein, and all the necessary amino acids, is to combine distinct grains with specific greens and pulses together with beans and rice, or tofu with broccoli. This is why having enough protein in your diet is important.

Diseases caused by protein deficiency which can be very dangerous for life.
Diseases caused due to protein deficiency.

Knowing the necessity of high protein Indian food lets jump into the requirement of protein for a person in a day on a daily basis as well as for amazing physique goals-

Required Quantity of Protein

According to Dietary Guidelines, the basic requirement of protein for men is 56 grams and 46 grams for women. But these numbers can vary depending on your age and activity level. RDA recommends that we can consume 0.8 grams protein over 1 kg of body weight. Let’s calculate one’s protein requirement if he weighs 65-kilo grams.

The protein requirement would be-
Multiply 65 into 0.8 = 52 grams of protein
For an athlete or bodybuilder, this range can vary up to 1.2 gram per kg body weight or more, based on their time and way of workout.

If you are a vegetarian or non-vegetarian, there are lots of tasty Protein rich food veg in India and meat-free sources of Protein Rich food that also contain additional health benefits. Here is the list of some Protein Rich food veg in India. Go through it and let us know which one is your favorite in the comment section.

High Protein Vegetarian Food in India


It includes all beans, peas, and lentils. These make a complete source of low fat and affordable protein source and Pulses are edible seeds that grow in a pod, that’s why it vide various varieties.

Pulses are the powerhouse of Protein Rich food veg in India that are stuffed into tiny packets. They not only provide high protein but they are a great source of fiber. They also contain enough amount of carbs, and a single cup of pulses gives approx 40% of your daily fiber intake.

A single cup(250ml) cooked pulses have near about 18 grams protein and 8 grams fiber. They are also rich in folate, manganese, and iron. Pulses help in reducing the risk of heart disease, excess body weight, diabetes and some types of cancer.

It can be taken as salads, soups, and Indian’s favorite as spice-infused dahls.

high protein vegetarian food in india daals or lentils.

Here are some varieties of pulses and their protein content-

  • Lentils:- It has red, yellow, puy and green color, which contains around 8 to 9 grams protein per 100 gram.
  • Beans:- Including pinto, soy, edamame, and kidney beans contain around 7 to10 gram protein per 100 grams.
  • Chickpeas and green peas contain around 7g per 100g.


Delight and pride of vegetarians, it is widely consumed in India. It is a Protein rich food veg in India and also contain a sufficient amount of calcium. The high protein component of paneer helps in slowing down the release of sugar into the blood and prevents hike and blood sugar levels.

While paneer is high in fat it works for people who have an active lifestyle as they will burn those calories easily and gain its nutrients, like- athletes and bodybuilders. So, I recommend consuming paneer in dinner for better results.

Paneer contains about 14 to 16 grams of protein per 100gram of paneer.

High protein Vegetarian food in India


Nuts and Seeds are Protein rich food veg in India that also have healthy fats and fiber. They are very versatile. We can use them as a snack or as meals. They also contain iron, magnesium, calcium, and vitamins. They are great vegetarian protein sources to keep your hunger aside throughout the day.

Always use them raw without blanching and roasting, which can lower their nutritional value.
Most preferable nuts and seeds high protein are-

Nuts and seeds high vegetarian protein source
  • Hemp seeds:- It contains 5g of protein per tablespoon.
  • Ground linseed:- It contains around 3g of protein per tablespoon.
  • Almonds:- 3g of protein contained by 6 almonds.
  • Walnuts:- 3g of protein in 3 walnuts.
  • Pumpkin Seeds:- 4g of protein per tablespoon.
  • Cashew Nuts:- 3g of protein over 10 cashew nuts.


Protein rich food veg in India

Soya chunks are a complete Protein rich Indian food source, complete protein means they contain all nine essential amino acids. It is an important source of Protein rich food veg in India and for vegans as well. According to USDA 100 grams of soya chunks contain 52.4 grams of protein. It is very good for heart disease and cholesterol. However, it also has some demerits too, consuming too much soy could increase your estrogen level and could cause you male disorders. So keeping this thing in mind, you should not concede more than 35 to 40 grams of soya chunks in a day. It will be safe for you.


Chia seeds are mostly preferred to be consumed in the breakfast. One tablespoon of chia seeds provides near about 3 grams of protein. Like hemp seeds, chia seeds are also packed with nutrients like protein, fiber, and omega-3.

Chia seeds good source of protein


Quinoa is also a kind of seed. They can be found in various colors red, black or white. 100 grams of it contains 4 grams of protein but it is a complete source of lean protein as it contains all 9 amino acids making it a great alternative of carbohydrates. Its nutrient content is also high.



Spirulina is a blue-green algae that has a wonderful stock of nutrients. It contains 8 grams of protein per 30ml or 2 tablespoons. It can fulfill your 22% daily requirement of iron and thiamin and 42% of copper need in a day.
Consuming spirulina can lead you to a stronger immune system and reduce blood pressure.



They contain 10 grams of protein per 100 gram cooked quantity. As oats are complex carbohydrates, which provide slow energy release. 

OAT rich vegetarian protein source


Grains also contain an adequate amount of protein in them. As grains are the specialty of India, there many Protein rich Indian food. Have a look at them-

Whole wheat flour:- 30 grams of wheat flour provides 3.5 grams of protein.
Rice:- 30 grams of uncooked rice gives 2 grams of protein.
Spelt:- 5 gram of protein per 100 gram
Sorghum:- Over 8 grams of protein per 100 grams of it.


Milk in jar with sunflower

Milk has two varieties of protein whey and casein. Both are high-quality proteins that contain all essential amino acids in amounts sufficient for our body. It also has some amount of fats and carbohydrates.
8 grams of protein acquired in 250ml of milk.


There are some vegetables too, that contain a significant amount of protein. Some of them are:-

 Fresh Broccoli
  • Asparagus:- Asparagus contain around 2 grams of protein per six sticks. Along with protein, it is also a good source of vitamin A, a nutrient that helps in protecting eyes, skin and immune system. It also contains vitamin K that is used in bone formation and blood clotting.
  • Avocado:- A whole avocado contains 2 grams of protein. They are excellent sources of monosaturated fats and vitamin E and good for the health of the heart.
  • Broccoli:- It contains 3 grams of protein per 75 to 80 grams servings. Broccoli is also a good source of fiber, iron, potassium, calcium, and magnesium. Consuming it lowers cholesterol and the risk of heart diseases.
  • Brussels sprout:- It contains around 2 grams of protein per 80 grams serving.
  • Cauliflower:- 1.5 grams of protein per 80 grams of serving.

Spinach:- 2 grams of protein per 80 grams of serving. Along with protein, it is a very rich source of iron. You can maximize its nutrition by steaming spinach instead of eating raw.

That’s all from my side hope you liked it and if you liked it, please comment on your suggestions and experience below. You can also check my other post on Spartan bodyweight workout and Calisthenics for beginners! Strategy to master where I provided free routine and schedule to start your workout journey.

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