10 everyday vegetarian protein sources in India — and how much they really give you
Soya, paneer, dals, curd, tofu, sattu and more — approximate protein per everyday portion, how much you need, and easy 15–20 g vegetarian meals.
Published 3 min read
Awaiting clinical review. This article is being reviewed by Dt. Irika Goyal and is shared as general information in the meantime.
the short answer
Good vegetarian protein sources in India include soya chunks, paneer, dals and other pulses, curd and Greek-style yoghurt, milk, tofu, peanuts, sattu and seeds — plus eggs, if you eat them. Most adults need roughly 0.8 g of protein per kg of body weight a day; aiming for about 15–25 g at each main meal is an easy way to get there.
How much protein do you need?
For most healthy adults, the requirement is roughly 0.8 g of protein per kilogram of body weight a day — about 48 g for someone who weighs 60 kg. People who strength-train, older adults and people recovering from illness often need more. People with kidney disease may need a specific amount set by their doctor.
Vegetarian diets can meet these needs comfortably with a little planning. You don't need to combine proteins at every meal; eating a variety of pulses, dairy, grains, nuts and seeds over the day is enough.
Ten sources, with approximate amounts
| Food | Everyday portion | Protein (approx.) |
|---|---|---|
| Soya chunks (dry weight) | 30 g, a small handful | 15 g |
| Paneer | 100 g | 18 g |
| Dal — moong, masoor or toor (raw weight) | 30 g, about one cooked katori | 7 g |
| Chana, rajma or lobia (raw weight) | 30 g, about one cooked katori | 6–7 g |
| Greek-style yoghurt / regular curd | 150 g | 13–15 g / 5 g |
| Milk | 1 glass, 250 ml | 8 g |
| Tofu | 100 g | 8–15 g, depending on firmness |
| Peanuts | 30 g, a handful | 7 g |
| Sattu (roasted chana flour) | 30 g, about 2 heaped tablespoons | 6 g |
| Pumpkin seeds | 15 g, about 1 tablespoon | 4–5 g |
Values are approximate and vary with variety, brand and preparation. Packaged foods list protein on the label, which is worth checking. If you eat eggs, one egg adds about 6 g. Grains add up too — two phulkas provide roughly 5–6 g.
Easy 15–20 g vegetarian meals
- Moong dal chilla stuffed with paneer, with a katori of curd
- Rajma or chole with rice and a bowl of vegetable raita
- Paneer or tofu bhurji with one or two phulkas
- Soya pulao with cucumber raita
- Sprouts chaat followed by a glass of buttermilk or milk
- Sattu drink with a handful of roasted peanuts, for busy mornings
Do you need protein powder?
Most people can reach their target with food. A powder can be a convenient top-up for very active people or busy days, but it isn't necessary. If you have kidney disease or another medical condition, check with your doctor before increasing protein significantly.
If you're training to build muscle on a vegetarian diet, muscle gain nutrition support can help you hit a higher target without living on shakes.
Frequently asked questions
Is a katori of dal enough protein for a meal?
One katori of dal gives roughly 6–8 g of protein. It's a great base, but most meals need another source too, such as curd, paneer, sprouts or a second pulse.
Do I need to combine proteins at every meal?
No. Eating a variety of protein foods across the day is enough to meet your needs. Classic pairings like dal-chawal happen to be good combinations anyway.
Is soya safe to eat?
Normal food amounts of soya are safe for most people. If you take levothyroxine for an underactive thyroid, keep soya and the tablet apart, as soya can reduce how much medicine is absorbed.
Sources & further reading
Guidance on this page draws on the following. Links open external websites.
- 1.Position of the Academy of Nutrition and Dietetics: vegetarian diets — Journal of the Academy of Nutrition and Dietetics, 2016
- 2.International Society of Sports Nutrition position stand: protein and exercise — Journal of the International Society of Sports Nutrition, 2017
- 3.Dietary Guidelines for Indians — ICMR – National Institute of Nutrition, 2024
- 4.Hypothyroidism — patient information — American Thyroid Association
This article is general, educational information and not personal medical advice. If you have a health condition, are pregnant or take medication, please speak to your doctor or a qualified dietitian before changing your diet. See the medical disclaimer.