Protein Rich Indian Foods

Source:- Pinterest

Protein is essential for our body to work well and to make and improve our body cells. It is also a very essential nutrient for the nourishment of our body. Together, protein is the source of our body’s energy (calories). So, today in this article I am going to provide you the protein rich Indian foods list that you must add to your grocery list to improve your health in a natural way.


This is the second nutrient found in very high quantities in our body after water.

What Is Protein?

Protein is a type of organic substance that is formed in conjunction with carbon, hydrogen, nitrogen and oxygen molecules. According to its chemical composition, it is divided into three categories.

The 1st simple protein that is made of amino acid

The 2nd joint protein, which is formed with some amino acid molecules,

The 3rd is derived protein that comes from the dissolution of simple and combined proteins.

How Much Protein Should We Consume Per Day

Source:- Instagram

How Much Protein Should We Consume Per Day?

1 gram of protein contains 4 Cal calories. So, be careful with your consumption of protein as with protein our body receives calories too. However, As per the Recommended Daily Allowances:


Infant of age group more than 6 months should consume 10 grams of protein /day

The child of 9-13 years age group should consume around 19-34 grams of protein /day


Men aged between 14-18 should take around 50 grams of protein /day

Men aged between 19-50 years should take around 52 grams of protein /day


Women aged between 14-18 years should take around 46 grams of protein /day

Women aged between 19-50 years should take around 46 grams of protein /day


The pregnant woman should take around 71 grams of protein/day

The lactating woman should take around 71 grams of protein/day

List of Protein Rich Indian Foods

List of Protein Rich Indian Foods

Before consuming protein rich Indian foods, it is very important for us to know key element; means in which food there are plenty of protein available. So let’s know the protein rich Indian foods’ both vegetarian and non-vegetarian source:

Dairy Products:

  • Milk
  • Cottage Cheese (Paneer)
  • Curd

Non-Vegetarian Products:

  • Fish
  • Shrimp
  • Mutton
  • Chicken
  • Eggs


  • Peas
  • Potatoes
  • Ginger
  • Garlic
  • Pumpkin Seeds
  • Broccoli
  • Asparagus
  • Spinach


  • Beans (Rajma)
  • Lentils
  • Wheat
  • Soybeans
  • Maize
  • Black Chana
  • Chickpeas

Dry Fruits:

  • Almonds
  • Peanuts
  • Pistachios
  • Walnut
  • Cashew nuts
  • Raisins


  • Berries
  • Pomegranate
  • Lemons
  • Coconut
  • Guava
  • Apples


  • Celery
  • Oatmeal
  • Oats

Protein Rich Indian Foods In Details

Protein Rich Indian Foods In Details:


Chicken contains a very high amount of protein, which is very important for the body’s development as well as for the body’s muscles. Chicken is beneficial for those who want to develop muscles.


It is a food filled with various elements. If you are consuming mutton regularly then this will not reduce the protein in your body and you will be healthy. However, too much consumption of mutton can cause harm to your body. So, be very careful regarding your consumption of mutton.


The egg is considered a good source of protein, calcium and omega-3 fatty acids. All of these nutrients are very important for the body. Protein strengthens our muscles. Omega-3 fatty acids produce good cholesterol in the body. Apart from this, calcium presents in eggs help to strengthen teeth and bones.


Fish have low fat and very high amounts of protein, omega-3 fatty acids. Fish are very beneficial for health. There are various types of vitamins, minerals and many other nutrients present in the fish. So fish consumption provides many benefits to the body.


Yogurt is the best means of protein. Consuming yogurt on a daily basis, we can get a healthy and strong body. Yogurt enhances human life. Yogurt is very effective in completing every deficiency of protein.


Milk contains sufficient amounts of protein. Starting the day with a glass of hot milk, the body remains energetic throughout the day.


The body needs protein. Every time the question arises, what foods will get good and rich proteins? The answer is very simple… it is vegetables of course! There are some vegetables that contain plenty of proteins like peas, spinach, asparagus, mushrooms, cauliflower etc.


Rajma contain high amounts of protein. For those who do not eat meat (non-veg), rajma is a good source of protein for them. By eating rajma with rice you can provide all the nutrients to your body.


Soybean is a very beneficial food for our body’s nutrition and health. Soybean contains 33 percent protein, 22 percent fat, 21 percent carbohydrate, 12 percent moisture and 5 percent consume.

Dry Fruits

Protein in almond, pistachios, and walnuts is found in the appropriate amount. In addition, fiber is also found in abundance. Raisins contain both non-soluble and soluble fibers. The raisin gives energy to the body immediately.


Pumpkin seeds, peanuts, pistachios, walnuts, chill goose, chia seeds have 7 grams of protein per serving. If you eat them regularly then it is of great benefit.

Recommended Articles :- 

By Amrita

Hi, I am Amrita a nutritional advisor and a passionate article blogger. I am currently working for While working with I felt that we should love ourselves first and take care of ourselves by maintaining proper nutrition. Giving people nutritional advice and help them is full of joy. That's why I enjoy writing about the information about health and wellness that I get. By doing this I also seek some new experience of health and wellness.