Best Protein Sources: Vegetarian and Non-Veg Foods, With Protein per Serving

The best protein sources are the ones that give you good-quality protein along with other nutrients and fit into everyday meals. For most Indians that means eggs, milk, curd and paneer, dal and other pulses, soya, chicken and fish, with nuts, seeds and whole grains adding to the total. You do not need protein powders: India's ICMR-National Institute of Nutrition (NIN) dietary guidelines say most people, including athletes, can meet their needs from food alone.

Quick answer: an average adult needs about 0.83 g of protein per kg of body weight a day, so roughly 50 g for a 60 kg person. Eggs, chicken, fish and dairy are complete proteins. Vegetarians can get the same quality by combining cereals or millets with pulses (dal-chawal, rajma-roti, idli-sambar) and adding milk, curd, paneer or soya.

Why protein matters

Protein is made of building blocks called amino acids. Your body uses them to build and repair muscle, skin, hair, enzymes, hormones and antibodies. Nine amino acids are "essential", which means you must get them from food.

• Complete proteins contain all nine in good amounts. Eggs, milk, meat, fish and soya are complete.

• Plant proteins from cereals and pulses are each low in one or two essential amino acids. Cereals are low in lysine, and pulses are low in methionine. Eaten together across the day, they cover each other's gaps. This is why traditional Indian combinations work so well.

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How much protein do you need?

Best protein sources: approximate protein per serving

Values below are rounded from Indian and international food composition tables. Actual amounts vary by brand, variety and cooking.

Best non-vegetarian protein sources

• Eggs: cheap, easy and complete. The protein is split between the white and yolk, so eat the whole egg unless your doctor has advised otherwise.

• Chicken and fish: lean and high in protein. Fish such as rohu, mackerel (bangda), sardines (mathi) and salmon also give omega-3 fats. Prefer grilled, curry or tandoori over deep-fried.

• Mutton and other red meat: good protein and iron, but eat it in moderation and avoid processed meats like sausages, which are linked with higher cancer risk.

Best vegetarian protein sources

• Dal and other pulses: moong, masoor, toor, urad, chana, rajma, lobia and moth. They also give fibre, iron and folate. Sprouting makes them easier to digest for some people.

• Soya: soya chunks, soya flour and tofu are among the richest plant proteins and are complete.

• Milk, curd and paneer: good protein plus calcium. Hung curd is thicker and higher in protein than regular curd.

• Nuts and seeds: peanuts, almonds, pumpkin seeds and sesame add protein and healthy fats, but are calorie-dense, so stick to a handful.

• Millets and whole grains: ragi, jowar, bajra and whole wheat add useful protein because you eat them in large amounts.

Curious which vegetables come close to eggs? See which vegetables can beat egg in protein. For packaged meat substitutes, read is plant-based meat healthy.

A sample day with about 60 g of protein (vegetarian)

Non-vegetarians can swap in two eggs at breakfast or chicken or fish at dinner. The total is a rough guide, not a target to hit exactly.

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How to add more protein without supplements

1. Put a protein source in every meal: dal, curd, eggs, paneer, sprouts or soya.

2. Make dals thicker, or add a second katori.

3. Mix besan, soya flour or ragi into atta for rotis and chillas.

4. Choose protein-rich snacks: roasted chana, sprouts chaat, boiled eggs, peanuts or hung curd instead of biscuits and namkeen.

5. Eat a balanced plate. Our guide to a well-balanced diet shows how protein fits in.

Do you need protein powder?

For most people, no. The 2024 ICMR-NIN Dietary Guidelines for Indians advise against protein supplements and note that long-term very high protein intake may harm bone and kidney health. Some powders also contain added sugar, and supplements are not tested as strictly as medicines.

There are situations where a doctor or dietitian may suggest extra protein, such as recovery from illness or surgery, some older adults, or people who cannot eat enough. Do not start powders on your own, and talk to a doctor first if you have kidney or liver disease, diabetes or are pregnant.

FAQs

What is the best source of protein?

Eggs, milk, fish, chicken and soya are complete, high-quality proteins. For vegetarians, a combination of pulses with cereals or millets, plus dairy, gives protein of similar quality.

How much protein do I need a day?

The ICMR-NIN requirement for healthy adults is about 0.83 g per kg of body weight, around 50 g a day for a 60 kg person. Pregnant and breastfeeding women and very active people need more.

Which vegetarian food has the most protein?

Soya chunks are the richest common vegetarian source, with about half their dry weight as protein. Paneer, pulses such as chana and rajma, peanuts and tofu are other good options.

Are protein supplements necessary?

No, not for most people. ICMR-NIN guidelines say protein needs can be met from food, including for athletes, and advise against regular use of protein powders.

Is too much protein harmful?

Very high intakes over a long time may strain the kidneys in people with kidney disease and are linked to bone mineral loss in some studies. Getting protein from a balanced diet within the recommended range is safe for healthy people.

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