Vegetarian Protein Calculator India
Calculate your protein target and see how to meet it with vegetarian Indian foods.
Indian Vegetarian Protein Food Table
| Food | Protein | Per |
|---|---|---|
| Soya chunks (dry) | 52g | 100g |
| Paneer | 18g | 100g |
| Hung curd | 10g | 100g |
| Whole milk | 8g | 250ml |
| Chana dal (cooked) | 9g | 100g |
| Rajma (cooked) | 9g | 100g |
| Peanuts | 26g | 100g |
| Almonds | 21g | 100g |
Can Vegetarians Reach Their Protein Target?
Yes, with planning. Lifters and active adults generally aim for about 1.6 to 2.2 g of protein per kg of body weight. A 70 kg person therefore needs roughly 110 to 155 g a day. Spreading protein across three or four meals makes this easier than trying to fit it into one or two.
Protein Quality and Combining Foods
Most plant proteins are lower in one or more essential amino acids, which is why pairing foods works well: dal with rice or roti, rajma with rice, and chana with wheat all complement each other. You do not need to combine them in the same meal; eating a variety across the day is enough. Soya, paneer, curd, milk and eggs (for ovo-vegetarians) are higher-quality sources on their own.
A Sample 110 g Vegetarian Day
- Breakfast: moong dal chilla with curd, about 22 g
- Lunch: dal, roti and a bowl of rajma, about 28 g
- Snack: roasted chana and a glass of milk, about 18 g
- Dinner: 100 g paneer or soya chunks curry with roti, about 30 g
- Optional: a plant or whey protein shake, about 20 g
Other Nutrients to Watch
Vegetarians should also keep an eye on vitamin B12 (found mainly in animal foods, so dairy or a supplement is often needed), iron, zinc and omega-3 fats. A blood test and a doctor or dietitian can confirm whether supplements are necessary.