💡 Quick Answer
The most protein-rich veg foods in India are soya chunks (about 52 g per 100 g dry, or 26 g in a cooked katori), low-fat paneer (20–25 g per 100 g), regular paneer (18.9 g), firm tofu (17 g) and hung curd or Greek yogurt (10–15 g per katori). A cooked katori of dal gives only 6–8 g.
- Best per serving: soya chunks, paneer, tofu, hung curd, edamame and besan.
- Best per calorie: nonfat Greek yogurt, soya chunks, tofu and low-fat paneer.
- Always check the basis: dry dal has 21–26 g per 100 g; cooked dal has about a third of that.
- 100 g a day is doable with one dense veg protein at every meal.
Most Indian vegetarians do not lack protein-rich food; they lack enough of it on the plate. A typical day of roti, rice, sabzi and a thin dal lands somewhere around 40–60 g of protein, well short of what a gym-goer needs. The fix is knowing which veg foods carry real protein per serving, which only look good "per 100 g dry", and which are mostly calories. Below are 30 protein rich foods for vegetarians, all easy to find in India, with the numbers that matter.
30 Protein Rich Veg Foods: Full Table
Every number states its basis. Dry means uncooked weight (how dal, soya and flour are sold), cooked means boiled or prepared weight, and raw means eaten as bought. Calories per serving are before oil, ghee or gravy. Click a food to see its full breakdown.
| Food | Protein per 100 g (basis) | Typical serving | Protein per serving | kcal per serving |
|---|---|---|---|---|
| Soy | ||||
| Soya chunks | ~52 g (dry) | 50 g dry (1 katori cooked) | ~26 g | ~172 |
| Firm tofu | ~17 g (raw, calcium-set) | 100 g | ~17 g | ~144 |
| Edamame (green soybeans) | 11.9 g (cooked, shelled) | 100 g (1 small katori) | ~12 g | ~121 |
| Soy milk, unsweetened | 2.9–3.3 g per 100 ml | 1 glass (250 ml) | ~7–8 g | ~85–110 |
| Dals & legumes | ||||
| Moong dal | ~24 g (dry) | 1 katori cooked (30 g dry) | ~7.3 g | ~100–105 |
| Masoor dal | ~24–25 g (dry) | 1 katori cooked (30 g dry) | ~7.3 g | ~100–105 |
| Urad dal | ~23–26 g (dry) | 1 katori cooked (30 g dry) | ~7.2 g | ~100–105 |
| Toor / arhar dal | ~21.7 g (dry) | 1 katori cooked (30 g dry) | ~6.5 g | ~100–105 |
| Rajma | 8.7 g (boiled); ~22–23 g dry | 1 katori boiled beans (100 g) | ~8.7 g | ~127 |
| Kabuli chana | 8.9 g (boiled); 20.5 g dry | 100 g boiled (¾ katori) | ~8.9 g | ~164 |
| Kala chana | ~8–9 g (boiled); ~18.8 g dry | 1 katori boiled (100 g) | ~8.5 g | ~160 |
| Besan (gram flour) | ~22 g (dry flour) | 50 g (2 chillas) | ~11 g | ~195 |
| Sattu | ~20–22 g (dry flour) | 30 g (2 heaped tbsp) | ~6–6.5 g | ~110 |
| Roasted chana | ~18–22 g (dry roasted) | 30 g handful | ~6 g | ~110 |
| Moong sprouts (home, short tail) | ~7–9 g (fresh sprouts) | 1 katori (100 g) | ~7–9 g | ~110–130 |
| Dairy | ||||
| Paneer, full-fat | 18.9 g (raw) | 100 g | ~18.9 g | ~305 |
| Paneer, low-fat | ~20–25 g (raw, label) | 100 g | ~20–25 g | ~160–220 |
| Hung curd / Greek yogurt | ~7–10 g (hung curd); 10.2 g (nonfat Greek) | 1 katori (150 g) | ~10–15 g | ~90–210 |
| Curd (dahi) | ~3.1–3.5 g | 1 katori (150 g) | ~5 g | ~90–135 |
| Toned milk | ~3.0–3.2 g per 100 ml | 1 glass (250 ml) | ~7.5–8 g | ~145–150 |
| Nuts & seeds | ||||
| Peanuts | 25.8 g (raw) | 30 g handful | ~7.7 g | ~170 |
| Peanut butter | ~22 g | 2 tbsp (32 g) | ~7–8 g | ~190 |
| Pumpkin seeds | 30.2 g (dried kernels) | 15 g (1 heaped tbsp) | ~4.5 g | ~84 |
| Almonds | 21.2 g (raw) | 20 g (about 15) | ~4.2 g | ~116 |
| Grains & millets | ||||
| Oats | 13.2 g (dry) | 40 g dry | ~5.3 g | ~152 |
| Whole wheat roti | ~8 g (cooked roti) | 2 medium rotis (80 g) | ~6.4 g | ~190–200 |
| Rajgira (amaranth) | 13.6 g (dry grain) | 30 g dry | ~4.1 g | ~111 |
| Bajra (pearl millet) | ~11 g (dry flour) | 1 bajra roti (40 g flour) | ~4.4 g | ~140 |
| Vegetables | ||||
| Green peas (matar) | 5.4 g (raw or frozen) | 1 katori (100 g) | ~5.4 g | ~81 |
| Mushrooms (button) | 3.1 g (raw) | 100 g | ~3.1 g | ~22 |
Basis: IFCT 2017 (ICMR-NIN) for dals, kala chana, paneer and bajra; USDA FoodData Central for tofu, edamame, rajma, kabuli chana, besan, peanuts, almonds, pumpkin seeds, oats, amaranth, peas and mushrooms; FSSAI standards and brand labels for milk and low-fat paneer. Katori of dal assumes about 30 g dry dal per 150 ml. Brands, moisture and portion sizes vary, so treat these as close estimates.
Two patterns stand out. First, the foods that look biggest per 100 g (dals at 21–26 g, peanuts at 25.8 g, pumpkin seeds at 30 g) shrink once you look at a real serving, either because cooking adds water or because nobody eats 100 g of nuts. Second, vegetables are not a protein source. Peas and mushrooms add a few grams; spinach and most sabzis add less. For calories and protein of 45+ everyday dishes, including thalis and snacks, see the Indian food calorie and protein chart.
Top 10 High Protein Veg Foods per Serving
These are the vegetarian protein foods that do the most work, ranked by what you actually get in a normal portion, not per 100 g.
- Soya chunks, 50 g dry: ~26 g protein, ~172 kcal. The cheapest dense veg protein in India.
- Low-fat paneer, 100 g: ~20–25 g, ~160–220 kcal.
- Regular paneer, 100 g: ~18.9 g, but ~305 kcal.
- Firm tofu, 100 g: ~17 g, ~144 kcal. Compare it with paneer in paneer vs tofu.
- Hung curd or Greek yogurt, 1 katori: ~10–15 g.
- Edamame, 100 g cooked: ~12 g, ~121 kcal.
- Besan, 50 g (2 chillas): ~11 g, ~195 kcal before oil.
- Kabuli chana, 100 g boiled: ~8.9 g.
- Rajma, 100 g boiled: ~8.7 g.
- Kala chana, 1 katori boiled: ~8.5 g.
Just outside the top 10: a glass of milk or soy milk (7–8 g), a handful of peanuts (7.7 g, but 170 kcal), a katori of moong dal (7.3 g) and moong sprouts (7–9 g). Whey is not on the list because it is a supplement, not a food, but one scoop adds 22–25 g if you need it.
Best Veg Protein per Calorie (for Fat Loss)
When you are in a calorie deficit, protein per 100 kcal matters more than protein per 100 g. A higher number means more protein for the same calories.
| Food | Protein per 100 kcal | Note |
|---|---|---|
| Greek yogurt, plain nonfat | ~17 g | Best ratio among veg foods; hung curd from double-toned milk is close behind |
| Soya chunks | ~15 g | High fibre, very filling |
| Firm tofu | ~12 g | About twice paneer's ratio |
| Low-fat paneer | ~11–12.5 g | Check the fat line on the label |
| Edamame | ~10 g | Good snack, comes frozen |
| Skimmed or double-toned milk | ~7–9 g | Same protein as full cream, far fewer calories |
| Moong or masoor dal, moong sprouts | ~7 g | Before tadka |
| Full-fat paneer | ~6 g | Fine in portions, not as your main source when cutting |
| Peanuts, almonds | ~4–4.5 g | Mostly fat; treat as a fat source |
Mushrooms score about 14 g per 100 kcal on paper, but you would need a kilo to get 30 g of protein, so count them as volume, not protein. For a full fat-loss plate, see our veg diet plan for fat loss.
Cheapest Protein Sources for Vegetarians in India
Prices change by city and season, so here is a ranking rather than a rate card. Per gram of protein, soya chunks are the cheapest veg protein you can buy, followed by dals, kala chana, sattu and besan, then peanuts and milk. Paneer and tofu cost noticeably more per gram of protein, and Greek yogurt more still. If you are on a hostel or PG budget, build your day around soya, dal, chana and milk, and use paneer as a top-up.
Is Veg Protein Complete?
A "complete" protein has all nine essential amino acids in useful amounts. Dairy (paneer, curd, milk) and soy (chunks, tofu, edamame) are complete on their own.
Dals and chana are rich in lysine but low in the sulphur amino acids methionine and cysteine. Wheat and rice are the opposite. That is why dal-chawal, rajma-chawal, dal-roti and khichdi work: the cereal fills the pulse's gap and vice versa. You do not need both in the same bite; eating them across the day is enough. More on this in protein in dal.
The leucine note: leucine is the amino acid that most strongly signals your muscles to start building protein after a meal. Dairy proteins, especially whey, are richer in leucine than most plant proteins. In practice this means a dal-and-roti meal may need a little more total protein to give the same signal. Aim for 25–40 g of protein per main meal, or add a dairy or soy source to it, and the difference becomes small.
How to Get 100 g Protein a Day on a Veg Diet
Most lifters do well on about 1.6 g of protein per kg of body weight; for a 65 kg person that is roughly 100 g. Get your own number from the protein calculator. The rule that makes it work: one dense protein from the top 10 at every meal, with dal, roti and milk filling the gaps.
| Meal | What to eat | Protein | kcal (approx.) |
|---|---|---|---|
| Breakfast | 40 g oats cooked in 250 ml toned milk + 1 tbsp pumpkin seeds | ~18 g | ~385 |
| Lunch | 2 rotis + 1 katori moong dal + 100 g low-fat paneer sabzi | ~36 g | ~530 |
| Evening | 1 katori hung curd + 30 g roasted chana | ~18 g | ~260 |
| Dinner | 1 katori soya chunk curry (50 g dry) + 1 katori rice | ~30 g | ~410 |
| Total | ~102 g | ~1,600–1,800 |
Calories include about a teaspoon of oil in each cooked dish; more tadka pushes the total up without adding protein. If you are bulking, add a roti or rice at each main meal. If you want full weekly plans with swaps, cutting and bulking versions, see our high protein vegetarian diet plan.
Frequently Asked Questions
Which veg food has the highest protein?
Soya chunks, with about 52 g of protein per 100 g dry. A cooked katori made from 50 g dry chunks gives about 26 g. Among everyday foods, paneer (about 19 g per 100 g) and firm tofu (about 17 g) come next.
Which vegetarian food has more protein than eggs?
Two eggs give about 12.6 g of protein. Per serving, soya chunks, paneer, firm tofu and hung curd or Greek yogurt all match or beat that. Per 100 g, soya chunks, peanuts, pumpkin seeds and dry dals have more protein than eggs.
How can vegetarians get 100 g protein a day?
Put one dense protein in every meal: soya chunks, paneer, tofu or hung curd, plus dal, roti and milk around it. For example, oats with milk, dal with low-fat paneer, hung curd with roasted chana and a soya chunk curry add up to about 100 g.
Is dal a complete protein?
Not on its own. Dal is low in methionine, while rice and wheat are low in lysine. Eaten together across the day, as dal-chawal or dal-roti, they cover each other and give a complete set of amino acids.
Which veg protein is best for weight loss?
Foods with the most protein per calorie: plain nonfat Greek yogurt or hung curd, soya chunks, firm tofu and low-fat paneer. Full-fat paneer and nuts carry more fat, so keep their portions small when you are cutting.
What is the cheapest protein for vegetarians in India?
Soya chunks give the most protein per rupee, followed by dals, kala chana, sattu, besan, peanuts and milk. Paneer, tofu and Greek yogurt cost more per gram of protein.
Sources: IFCT 2017 (ICMR-NIN) for pulses, paneer, curd and bajra; USDA FoodData Central for tofu, edamame, rajma, kabuli chana, chickpea flour, peanuts, almonds, pumpkin seeds, oats, amaranth, green peas, mushrooms, Greek yogurt and egg; FSSAI milk standards and Indian brand labels for milk and packaged paneer. Values are typical, not lab results for your specific pack.
Hitting your protein target on a veg diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
Track Your Veg Protein Automatically
Snap a photo of your dal, paneer or soya curry and UltraFit360 logs calories and protein against your daily target.