In a country as diverse as India, where we have multiple cultures and food in every km that we move around, where culinary traditions span thousands of years and countless regional variations, finding nutritious, protein-rich foods isn't just about chicken or fish.
Indian cuisine offers a range of vegetarian and non-vegetarian options that are not only delicious but also packed with the protein needed to support muscle growth, repair tissues, and maintain overall health.
Here’s a look at the top 10 protein foods in India that you can include in your diet.
1. Lentils (Dals)
Lentils is probably one of the foods that is made in almost every Indian household, and one that needs no introduction. From growing up we have been hearing about how dal is packed with protein and why we should be consuming it daily.
Well just to add some clarity here, Dal is not high protein food, but you get a decent amount of protein in 100gm of dal and its also quite easy to prepare and taste delicious.
In a staple in Indian households and comes in various forms – from the masoor dal to the hearty chana dal. These legumes are not only rich in protein but also high in dietary fiber, making them a perfect choice for a balanced meal.
One cup of cooked lentils(100gm) provides about 18 grams of protein.
How to Enjoy:
- Dal Tadka: A flavorful lentil dish tempered with spices.
- Masoor Dal Soup: A nutritious and comforting soup.
- You can pair it with Rice or Roti and get a complete essential amino acids profile in your diet/
2. Chickpeas (Chana)
Chickpeas are another protein powerhouse, popular in both vegetarian and non-vegetarian diets. Whether it's the classic hummus or the light and refreshing Chana Salad, these legumes are versatile and nutrient-dense. A cup of cooked chickpeas offers around 15 grams of protein.
Not only protein but they also got a lot of essential minerals as well, like magnesium , manganese, zinc and with high quality protein as well.
Soak about 100 gm of chickpeas overnight and you can cook in any manner that you would want to add to your diet.
You can similarly add Kale Channe to your diet as well, both of them will give you a great set of protein per serving.
How to Enjoy:
- Chole: Spicy chickpeas cooked in a tomato-based sauce.
- Chana Salad: A healthy salad with chickpeas, vegetables, and lemon dressing.
- Pro tip:- Make sure to pair it with Roti or rice in your diet for getting a complete overall amino acid profile in your diet.
3. Paneer (Cottage Cheese)
Paneer is a beloved ingredient in Indian cuisine, especially among vegetarians. Made from curdled milk, it’s rich in protein and calcium. A 100-gram serving of paneer provides about 18 grams of protein. It's used in a variety of dishes, from creamy curries to grilled kebabs.
Paneer is by far the best source of vegetarian protein available in the market, as it has all 9 essential amino acids present in it along with some fat, it adds a good set of protein in your diet along with great taste as well.
How to Enjoy:
- Paneer Based Foods: Add paneer in a variety of dishes like chilla, sandwiches , Paratha, gravy , bhurji and pair it with your favorite bread and enjoy.
- Paneer Tikka: Marinated paneer cubes grilled to perfection.
4. Eggs
If there is a title for the best source of protein on the planet, Eggs will win that award by no margin, eggs are a global staple and a fantastic source of high-quality protein. They are easy to cook, versatile, and can be incorporated into any meal.
One large egg contains about 6 grams of protein along with essential vitamins and minerals for better overall health,
How to Enjoy:
- Masala Omelette: A spicy Indian twist on the classic omelet.
- Egg Bhurji: Indian-style scrambled eggs with onions, tomatoes, and spices.
- Egg toast
- Egg Curry
- Boiled Eggs
5. Fish
Fish, especially fatty fish like salmon, mackerel, and sardines, are not only rich in protein but also provide essential omega-3 fatty acids. Depending on the type, a 100-gram serving of fish can provide between 20 to 25 grams of protein, which is as good as a scoop of whey protein in your diet.
Make sure that you get a high quality fish from the market and clean it evenly and cook it for the best.
How to Enjoy:
- Fish Curry: Fish cooked in a tangy and spicy gravy.
- Grilled Fish: Marinated and grilled to bring out the flavors.
6. Chicken
Chicken is one of the most commonly consumed sources of protein worldwide. Lean cuts like chicken breast are particularly high in protein, providing about 31 grams per 100 grams. It's versatile and can be used in a wide range of dishes.
How to Enjoy:
- Chicken Tikka: Marinated chicken chunks grilled or baked.
- Chicken Curry: Chicken simmered in a spiced gravy.
7. Tofu
Tofu, made from soybeans, is an excellent plant-based protein option, particularly popular among vegans and vegetarians. It provides around 8 grams of protein per 100 grams. It absorbs flavors well and can be used in both Indian and Asian cuisines.
How to Enjoy:
- Tofu Stir-fry: Tofu sautéed with vegetables and spices.
- Tofu Tikka: Marinated tofu cubes grilled to perfection.
8. Quinoa
Quinoa is a superfood that’s gaining popularity in India. It's a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. It’s gluten-free and packed with nutrients.
9. Whey Protein
Whey Protein is one of the best and consumed food supplements in the world, as it is derived from milk and gives you a good 25-27 gm of protein per serving that can be consumed any time , anywhere and one does not have to put a lot of effort in making one.
Just add one scoop of whey with some water or milk , shake it religiously and you are good to go.
10. Greek Yogurt (Hung Curd)
Greek yogurt, or hung curd, is rich in protein and probiotics. It has a thicker consistency and higher protein content than regular yogurt.
A 100-gram serving of Greek yogurt provides you about 10 grams of protein.
Conclusion
India's culinary landscape offers an abundance of protein-rich foods that cater to diverse dietary preferences. By incorporating these top protein foods into your daily meals, you can enjoy a diet that's not only nutritious but also incredibly flavorful. So, power up your plate with these protein-packed options and enjoy the journey to better health!
