Key points
- Soya, dals, besan, paneer, tofu, peanuts and hung curd are the richest vegetarian sources.
- Cooked dal has far less protein than dry: about 7 g a katori.
- Reaching 80 g a day means a protein food at every meal.
- On GLP-1 treatment, protein protects your muscle.
High-protein vegetarian foods, ranked
Protein per 100 g, as bought (dry for pulses and grains), and in a typical portion. Values are approximate: cooking adds water, so a katori of cooked dal has much less protein than 100 g of dry dal.
| Food | Protein per 100 g | Typical portion | Protein per portion |
|---|---|---|---|
| Soya chunks (dry) | about 52 g | 30 g dry, about 1 katori cooked | 15 g |
| Soybeans (dry) | about 36 g | 30 g dry | 11 g |
| Pumpkin seeds | about 30 g | 2 tablespoons, 20 g | 6 g |
| Peanuts | about 25 g | a handful, 30 g | 8 g |
| Moong, masoor or urad dal (dry) | about 24 g | 1 katori cooked, from 30 g dry | 7 g |
| Besan (gram flour) | about 22 g | 1 large chilla, 40 g besan | 9 g |
| Roasted chana | about 22 g | a handful, 30 g | 6 g |
| Rajma or kabuli chana (dry) | about 20 g | 1 katori cooked | 8 g |
| Almonds | about 21 g | 10 almonds, 12 g | 2.5 g |
| Paneer | about 18 g | 100 g | 18 g |
| Tofu (firm) | about 12 g | 100 g | 12 g |
| Quinoa (dry) | about 14 g | 1 katori cooked, from 45 g dry | 6 g |
| Oats (dry) | about 13 g | 40 g | 5 g |
| Hung curd or Greek yogurt | about 9 g | 150 g | 13 g |
| Sprouted moong | about 7 g | 1 katori, 100 g | 7 g |
| Curd (dahi) | about 3 g | 1 katori, 150 g | 5 g |
| Milk | about 3 g | 1 glass, 250 ml | 8 g |
Approximate values from the Indian Food Composition Tables (ICMR-NIN, 2017) and product labels. Brands vary; check the pack.
How much protein vegetarians need
Most Indian adults need at least 0.83 g per kg of body weight a day. When you're losing weight, especially on GLP-1 medicines that shrink your appetite, experts suggest 1.2 to 1.6 g per kg, or roughly 80 to 120 g a day. Work out your own number with our protein calculator.
Many Indian vegetarian diets get 40 to 55 g a day, mostly from roti, rice and dal. Reaching 80 g means adding a protein food to every meal, not just eating more dal.
A sample 80 g vegetarian day
| Meal | What to eat | Protein |
|---|---|---|
| Breakfast | 2 moong or besan chillas with 150 g hung curd | 25 g |
| Mid-morning | A glass of milk or buttermilk with a handful of roasted chana | 12 g |
| Lunch | 1 katori dal, 100 g paneer or tofu sabzi, 1 roti, salad | 28 g |
| Evening | A katori of sprouts chaat | 7 g |
| Dinner | Soya chunk or rajma curry, 1 roti, curd | 18 g |
Total about 90 g. Portions are a guide; your dietitian will adjust them to your appetite and goals.
Jain and no-onion-garlic options
Paneer, tofu, curd, milk, moong dal, besan, soya, peanuts and pumpkin seeds all fit a Jain diet. Swap sprouts, which some Jains avoid, for roasted chana or paneer cubes.
Tips for getting more protein
- Pair pulses with grains, such as dal with rice or rajma with roti, for a better mix of amino acids.
- Make protein the first thing on your plate, so you eat it before you feel full.
- Use hung curd as a dip or raita base instead of mayonnaise or cream.
- Add a spoon of roasted seeds to salads, poha or upma.
- Soak and sprout moong or chana: sprouting makes them easier to digest.
On GLP-1 treatment?
Mounjaro and semaglutide can cut your appetite so much that protein falls short, which raises the risk of losing muscle. Small, protein-first meals every 3 to 4 hours help. See our 7-day vegetarian diet plan for GLP-1 treatment.
Questions
Which vegetarian food has the most protein?
Soya chunks, at about 52 g per 100 g dry. Next come soybeans, pumpkin seeds, peanuts, dals and besan.
How can a vegetarian get 100 g of protein a day?
Combine several sources: paneer or tofu, dal, soya, hung curd, milk and besan, with a protein food at every meal and in snacks.
Is paneer good for weight loss?
Yes, in sensible portions. 100 g gives about 18 g of protein, but it is also high in fat, so many people prefer low-fat paneer or tofu.
Which dal has the most protein?
Most dals have about 22 to 25 g of protein per 100 g dry. Moong, masoor and urad are at the higher end.
References
- Longvah T et al. Indian Food Composition Tables 2017. ICMR-National Institute of Nutrition
- ICMR-National Institute of Nutrition. Nutrient requirements for Indians: recommended dietary allowances and estimated average requirements, 2020 (brief note)
- Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association and The Obesity Society. 2025
