Vegetarian Indian diets tend to fall short on protein, not because there are no options but because the options get crowded out by roti and rice. These are the vegetarian foods with the most protein per 100 g, excluding supplements and raw flours. Top pick: Hemp Seeds (hulled), with 31.5 g protein per 100 g.
| # | Food | Protein / 100 g | Calories / 100 g | Typical serving |
|---|---|---|---|---|
| 1 | Hemp Seeds (hulled) | 31.5 g | 555 kcal | 20 g (2 tbsp): 6.3 g, 111 kcal |
| 2 | Pumpkin Seeds | 30.2 g | 559 kcal | 20 g (2 tbsp): 6 g, 112 kcal |
| 3 | Watermelon Seeds (dried) | 28 g | 555 kcal | 20 g: 5.6 g, 111 kcal |
| 4 | Peanuts | 25.8 g | 567 kcal | 1 katori (30 g): 7.7 g, 170 kcal |
| 5 | Peanut Butter | 25.1 g | 588 kcal | 1 tbsp (16 g): 4 g, 94 kcal |
| 6 | Paneer / Cottage Cheese (low-fat) | 23 g | 145 kcal | 1 cube (15 g): 3.5 g, 22 kcal |
| 7 | Cheddar Cheese | 22.9 g | 404 kcal | 1 slice (20 g): 4.6 g, 81 kcal |
| 8 | Roasted Chana (dry) | 22.5 g | 369 kcal | 1 katori (30 g): 6.8 g, 111 kcal |
| 9 | Mozzarella Cheese | 22.2 g | 300 kcal | 1 slice (20 g): 4.4 g, 60 kcal |
| 10 | Papad (roasted) | 22 g | 350 kcal | 1 papad (15 g): 3.3 g, 53 kcal |
| 11 | Almonds | 21.2 g | 579 kcal | 10 pieces (12 g): 2.5 g, 69 kcal |
| 12 | Almond Butter | 21 g | 614 kcal | 1 tbsp (16 g): 3.4 g, 98 kcal |
| 13 | Sunflower Seeds | 20.8 g | 584 kcal | 20 g (2 tbsp): 4.2 g, 117 kcal |
| 14 | Tempeh | 20.3 g | 192 kcal | 1 slice (30 g): 6.1 g, 58 kcal |
| 15 | Pistachios | 20.2 g | 560 kcal | 20 g (handful): 4 g, 112 kcal |
| 16 | Cheese (processed) | 20 g | 350 kcal | 1 slice (20 g): 4 g, 70 kcal |
| 17 | Flax Seeds | 18.3 g | 534 kcal | 1 tbsp (10 g): 1.8 g, 53 kcal |
| 18 | Paneer (plain) | 18.3 g | 265 kcal | 1 cube (15 g): 2.7 g, 40 kcal |
| 19 | Cashew | 18.2 g | 553 kcal | 10 pieces (16 g): 2.9 g, 88 kcal |
| 20 | Soybeans (boiled) | 18.2 g | 172 kcal | 1 katori (100 g): 18.2 g, 172 kcal |
| 21 | Cashew Butter | 18 g | 587 kcal | 1 tbsp (16 g): 2.9 g, 94 kcal |
| 22 | Sesame Seeds | 17.7 g | 573 kcal | 1 tbsp (9 g): 1.6 g, 52 kcal |
| 23 | Soya Chunks (cooked) | 17.5 g | 115 kcal | 1 katori (100 g): 17.5 g, 115 kcal |
| 24 | Tahini | 17.4 g | 592 kcal | 1 tbsp (15 g): 2.6 g, 89 kcal |
| 25 | Soya Chaap (Dry/Tandoori) | 17 g | 195 kcal | 1 plate (150 g): 25.5 g, 293 kcal |
Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Protein per 100 g is only half the story: nuts and seeds rank high, but a 100 g serving is 550–600 kcal. For daily protein without the calories, lean on paneer (low-fat), soya chunks, dals, curd and tofu, and use nuts and seeds as toppings.
Per 100 g, the top five are Hemp Seeds (hulled) (31.5 g), Pumpkin Seeds (30.2 g), Watermelon Seeds (dried) (28 g), Peanuts (25.8 g), Peanut Butter (25.1 g). Values are from INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central.
ICMR-NIN recommends about 0.8 g of protein per kg of body weight for sedentary adults. If you strength-train or are trying to lose fat while keeping muscle, aim for roughly 1.2–1.6 g per kg, split across 3–4 meals. A 70 kg adult training regularly therefore needs about 85–110 g a day.
Knowing the right foods is step one. Get an Indian diet plan with your exact portions and targets, built by NASM-certified Coach Himanshu.