Proteins are an essential component of a healthy diet as they play a crucial role in building and repairing tissues in the body. In India, there are several protein-rich foods that have been a part of the traditional diet for centuries. These foods not only provide the necessary protein but also come packed with other essential nutrients like vitamins, minerals, and fiber. In this article, we will explore some of the most popular Indian protein-rich foods and their health benefits. Whether you are a vegetarian or a non-vegetarian, there are plenty of options to choose from that can help you meet your daily protein requirements.

1. Dal (lentils)

Dal (lentils) is a staple food in Indian cuisine, and is a good source of protein, providing about 9 grams of protein per 100 grams of cooked lentils. It is also a good source of fiber and essential minerals like iron and potassium.

2. Chana Masala (chickpeas)

Chana Masala (chickpeas) is another popular dish in Indian cuisine, and is an excellent source of protein, providing about 18 grams of protein per 100 grams of cooked chickpeas. It is also a good source of dietary fiber and essential minerals like iron and zinc.

3. Aloo Gobi (potatoes and cauliflower)

Aloo Gobi (potatoes and cauliflower) is a popular vegetable dish in Indian cuisine, and while it is not a primary source of protein, it contains small amount of protein, and can be a good way to add some protein to a mostly vegetarian meal.

4. Chicken Curry

Chicken Curry is a delicious and popular dish in Indian cuisine, and is an excellent source of protein, providing about 27 grams of protein per 100 grams of cooked chicken.

5. Mutton Curry

Mutton Curry is a delicious and popular dish in Indian cuisine, and is an excellent source of protein, providing about 27 grams of protein per 100 grams of cooked mutton.

6. Fish Curry

Fish Curry is a delicious and popular dish in Indian cuisine, and is an excellent source of protein, providing about 20 grams of protein per 100 grams of cooked fish.

7. Paneer (cottage cheese)

Paneer (cottage cheese) is a popular ingredient in Indian cuisine and is an excellent source of protein, providing about 18 grams of protein per 100 grams of paneer. It is also a good source of calcium and other essential nutrients.

8. Egg Curry

Egg Curry is a delicious and popular dish in Indian cuisine, and is an excellent source of protein, providing about 12 grams of protein per 100 grams of cooked eggs.

9. Kofta (meatballs)

Kofta (meatballs) is a popular dish in Indian cuisine, and is an excellent source of protein, providing about 27 grams of protein per 100 grams of cooked kofta.

10. Tandoori Chicken

Tandoori Chicken is a popular dish in Indian cuisine, and is an excellent source of protein, providing about 27 grams of protein per 100 grams of cooked chicken. The chicken is marinated in a mixture of yogurt, spices, and herbs before being cooked in a clay oven, giving it a unique and delicious flavor.

11. Fish Fry

Fish Fry is a popular dish in Indian cuisine, and is an excellent source of protein, providing about 20 grams of protein per 100 grams of cooked fish. Fish is often marinated in a mixture of spices and herbs before being fried, giving it a crispy and flavorful taste.

12. Vegetable Korma

Vegetable Korma (mixed vegetable curry in a creamy sauce) is a popular dish in Indian cuisine, and is a good source of protein, providing about 4 grams of protein per 100 grams of cooked vegetables. The vegetables are cooked in a creamy sauce made from yogurt, nuts, and spices, making it a rich and flavorful dish.

13. Bisi Bele Bath

Bisi Bele Bath (a rice-based dish with lentils and vegetables) is a popular dish in Indian cuisine, and is a good source of protein, providing about 9 grams of protein per 100 grams of cooked lentils and vegetables. The dish is made with a mixture of lentils, vegetables, and spices, and is often served with a dollop of ghee (clarified butter) on top.

14. Dosa

Dosa (fermented rice and lentil crepe) is a popular dish in Indian cuisine, and is a good source of protein, providing about 6 grams of protein per 100 grams of cooked dosa. The dosa is made from a fermented batter of rice and lentils, and is often served with a variety of chutneys and sambar (lentil stew).

15. Chicken Keema

Chicken Keema (minced chicken curry) is a popular dish in Indian cuisine, and is an excellent source of protein, providing about 27 grams of protein per 100 grams of cooked chicken keema. The keema is made from minced chicken and a variety of spices, and is often served with rice or bread.

16. Mutton Rogan Josh

Mutton Rogan Josh (mutton curry in a spicy tomato-based sauce) is a popular dish in Indian cuisine, and is an excellent source of protein, providing about 27 grams of protein per 100 grams of cooked mutton. The mutton is cooked in a spicy tomato-based sauce, giving it a unique and delicious flavor.

17. Kofta Curry

Kofta Curry (meatball curry) is a popular dish in Indian cuisine, and is an excellent source of protein, providing about 27 grams of protein per 100 grams of cooked kofta. The kofta is made from minced meat, mixed with spices and herbs, and is cooked in a flavorful curry sauce.

18. Sambar

Sambar (lentil stew) is a popular dish in Indian cuisine, and is a good source of protein, providing about 4 grams of protein per 100 grams of cooked sambar. The sambar is made from a mixture of lentils, vegetables, and spices, and is often served with rice or dosa.

19. Rasam

Rasam (spicy lentil soup) is a popular dish in Indian cuisine, and is a good source of protein, providing about 4 grams of protein per 100 grams of cooked rasam. The rasam is made from a mixture of lentils, tamarind, and spices, and is often served with rice or dosa.

20. Dhokla

Dhokla (a steamed savory cake made from gram flour) is a popular dish in Gujarat, India and is a good source of protein, providing about 7 grams of protein per 100 grams of dhokla. Dhokla is made by mixing gram flour, yogurt, and spices, and is then steamed to cook. It is often served as a snack or as a side dish with chutneys.

21. Soy chunks

Soy chunks (also known as Soya chunks, Mealmaker) is a meat substitute and is a good source of protein, providing about 50 grams of protein per 100 grams of soy chunks. They are made from soybeans, which are first soaked in water, then ground and formed into chunks. They can be used in a variety of dishes, such as curry, biryani, and pulao, as a vegetarian alternative to meat.

22. Tofu

Tofu (also known as bean curd) is a good source of protein, providing about 8 grams of protein per 100 grams of tofu. It is made from soybeans and is a popular meat substitute in Indian cooking. Tofu can be used in a variety of dishes, such as curry, biryani, and pulao, as a vegetarian alternative to meat.

23. Ragi

Ragi (Finger Millet) is a good source of protein, providing about 7 grams of protein per 100 grams of Ragi. It is a staple food in many parts of India, particularly in southern India. Ragi is used to make a variety of dishes such as Ragi Dosa, Ragi Roti, and Ragi mudde, a popular dish in Karnataka.

24. Quinoa

Quinoa is a good source of protein, providing about 14 grams of protein per 100 grams of Quinoa. It is a popular ingredient in many Indian dishes, particularly in the form of quinoa pilaf or quinoa biryani. It can also be used as a substitute for rice in many Indian dishes, adding an extra dose of protein to the meal.

25. Chana Dal

Chana Dal (split chickpeas) is a good source of protein, providing about 20 grams of protein per 100 grams of chana dal. It is a popular ingredient in Indian cuisine and is often used to make dishes like chana dal tadka, chana dal fry and chana dal kofta.

26. Moong Dal

Moong Dal (split mung beans) is a good source of protein, providing about 24 grams of protein per 100 grams of moong dal. It is a popular ingredient in Indian cuisine and is often used to make dishes like moong dal tadka, moong dal fry and moong dal halwa.

27. Urad Dal

Urad Dal (split black gram) is a good source of protein, providing about 25 grams of protein per 100 grams of urad dal. It is a popular ingredient in Indian cuisine and is often used to make dishes like urad dal tadka, urad dal fry and urad dal vada.

28. Rajma

Rajma (red kidney beans) is a good source of protein, providing about 21 grams of protein per 100 grams of rajma. It is a popular ingredient in Indian cuisine and is often used to make dishes like rajma curry, rajma chawal, and rajma paratha.

29. Matar Paneer

Matar Paneer (peas and cottage cheese) is a good source of protein, providing about 14 grams of protein per 100 grams of matar paneer. It is a popular dish in Indian cuisine and is often served as a main course with rice or roti.

30. Prawns

Prawns are a good source of protein, providing about 18 grams of protein per 100 grams of prawns. Prawns are a popular seafood item in Indian cuisine and are often used in dishes like prawn fry, prawn biryani, and prawn masala.

31. Fish

Fish is a good source of protein, providing about 20 grams of protein per 100 grams of fish. Fish is a popular seafood item in Indian cuisine and is often used in dishes like fish fry, fish curry, and fish biryani.

32. Eggs

Eggs are a good source of protein, providing about 13 grams of protein per 100 grams of eggs. Eggs are a staple food in Indian cuisine and are often used in dishes like scrambled eggs, omelette, and bhurji.

33. Mutton

Mutton is a good source of protein, providing about 19 grams of protein per 100 grams of mutton. Mutton is a popular meat item in Indian cuisine and is often used in dishes like mutton curry, mutton biryani, and mutton kebabs.

34. Quinoa

Quinoa is a good source of protein, providing about 14 grams of protein per 100 grams of quinoa. It is a versatile ingredient that can be used in a variety of dishes and is a popular alternative to rice in Indian cuisine.

35. Almonds

Almonds are a good source of protein, providing about 6 grams of protein per 100 grams of almonds. They are a popular ingredient in Indian cuisine and are often used in dishes like badam halwa, badam milk, and badam burfi.

36. Chia seeds

Chia seeds are a good source of protein, providing about 16 grams of protein per 100 grams of chia seeds. They are a popular ingredient in Indian cuisine and are often used in dishes like chia seed pudding, chia seed smoothie, and chia seed laddoo.

37. Curd

Curd is a good source of protein, providing about 3 grams of protein per 100 grams of curd. Curd or yogurt is a popular ingredient in Indian cuisine, often used in dishes like raita, lassi, and dahi vada.

38. Milk

Milk is a good source of protein, providing about 3 grams of protein per 100 milliliters of milk. Milk is a popular ingredient in Indian cuisine, often used in dishes like kheer, rabri, and shrikhand.

39. Ghee

Ghee is a good source of protein, providing about 0.5 grams of protein per 100 grams of ghee. Ghee is a type of clarified butter and is a popular ingredient in Indian cuisine, often used in dishes like parathas, dosa, and biryani.

40. Cheese

Cheese is a good source of protein, providing about 25 grams of protein per 100 grams of cheese. Cheese is a popular ingredient in Indian cuisine, often used in dishes like paneer makhani, paneer tikka, and pasta.

Myma – ‘Ghar jaisa nahi, ghar ka khana!’