15 High Protein Indian Foods To Supercharge Your Protein Intake

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Indian cuisine is synonymous with tasty and nutritious high-protein dishes. South Indian cuisine is famous for its use of coconut, rice, and other legume-based products. The West Indian cuisine also has a wide variety of dishes based on rice and other grains like ‘Chapatis’ and ‘paneer’. Rice and other grains are staples of the Indian dietary requirements and are an integral part of daily meals. However, the demand for more substantial vegetarian options is rising in India, forcing restaurateurs to experiment with new Indian high-protein foods like ‘Chana Dal’, ‘Dal Fry’ and ‘Maach-Pani’.

Masoor dal

high protein indian foods

The split red lentil commonly called Masoor dal can be used in every household in India. It is possible to find the de-husked version of this dal in shades of yellow, pink, and orange. It is also available in red. However, the husked, unsplit Masoor dal is black as well as brown.

The dal is a potent source of vitamins, minerals, and macronutrients, such as protein. If you truly want to take advantage of masoor dal’s nutritional value in all its forms and in all its glory, we recommend going organic!

it is one of the high protein Indian foods.

masoor dal nutrition facts(100G)

Calories260 kCal
Proteins19 grams
Carbohydrates44.84 grams
Fats0.53 grams
Dietary fibre7.82 grams
Phosphorus222.68 mg
Vitamin A205 mcg
Vitamin B1, Thiamine0.34 mg
Vitamin B2, Riboflavin0.14 mg
Vitamin B3, Niacin2.20 mg
Vitamin C6.3 mg
Iron5.77 mg
Zinc2.35 mg
Magnesium56.24 mg
Folic acid27.36 mg
Potassium439.28 mg
Calcium52.44 mg
Sodium5.32 mg

Rajma

high protein indian foods-rajma

The rajma, also known as kidney beans, mostly contain carbohydrates and fiber, as well as protein. 100 grams of cooked kidney beans contains:

  • Calories – 127
  • Protein – 8.7 grams
  • Carbs 22.8 grams 22.8 grams
  • Sugar – 0.3 grams
  • Fiber — 6.4 grams
  • Fat – 0.5 grams
  • Water 67 percent

paneer

high protein indian foods

The Paneer cheese is an Indian cheese made of curdled milk and a variety of vegetable acid or fruit such as lemon juice.

Nutritional Information*
Amount per 100g
Energy, kcal296
Total FAT, g22
Saturated FAT, g14
Trans Fat, g1
Carbohydrate, g4.5
Added Sugar, g0
Protein, g20
Calcium, mg480

Read more here

Mattar(green peas)

green pea indian nutrition

1 cup (170-gram) portion of peas contains these nutrients ( 1):

  • Calories: 62
  • Carbs 11 grams
  • Fiber 4 grams
  • Protein: 4 grams
  • Vitamin A 34% RDI
  • Vitamin K 24percent of RDI
  • Vitamin C 13percent of RDI
  • Thiamine 15% RDI
  • Folate 12.5% of RDI
  • Manganese 11% of RDI
  • Iron 77% of RDI
  • Phosphorus 6percent of RDI

Kheer

indian kheer

kheer is an Indian traditional recipe made with rice and milk…

Check out recipe here

Nutrition Facts
Servings Per Recipe: 6
Serving Size: 1 serving
Amount Per Serving
Calories181.5
Total Fat2.7 g
Saturated Fat0.8 g
Polyunsaturated Fat0.0 g
Monounsaturated Fat0.3 g
Cholesterol6.1 mg
Sodium325.0 mg
Potassium283.1 mg
Total Carbohydrate34.2 g
Dietary Fiber0.0 g
Sugars6.3 g
Protein5.8 g
Vitamin A6.2 %
Vitamin B-129.0 %
Vitamin B-63.5 %
Vitamin C2.4 %
Vitamin D16.0 %
Vitamin E1.5 %
Calcium17.2 %
Copper3.2 %
Folate2.8 %
Iron4.6 %
Magnesium4.6 %
Manganese3.0 %
Niacin2.0 %
Pantothenic Acid4.6 %
Phosphorus12.0 %
Riboflavin13.3 %
Selenium6.1 %
Thiamin1.7 %
Zinc4.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

soybean

soybean nutrition

The seeds of soybeans are mature dry-roasted 1 cup

Protein (g)

68.08

Total Lipid (fat) (g)

37.19

Carbohydrate, in contrast (g)

56.28

Energy (kcal)

775.72

Fiber, total dietary (g)

13.93

Calcium, Ca (mg)

240.8

Iron Fe (mg)

6.79

Magnesium Mg (mg)

392.16

Phosphorus and P (mg)

1116.28

Potassium K (mg)

2346.08

Na, sodium (mg)

3.44

Zinc, Zn (mg)

8.2

Copper Cu (mg)

1.86

Manganese, Mn (mg)

3.76

Selenium Se (mcg)

33.2

Vitamin A, IU (IU)

0

Retinol (mcg)

0

Vitamin C Total ascorbic acid (mg)

7.91

Thiamin (mg)

0.73

Riboflavin (mg)

1.3

Niacin (mg)

1.82

Pantothenic acid (mg)

0.81

Vitamin B-6 (mg)

0.39

Folate, total (mcg)

352.6

Vitamin B-12 (mcg)

0

Vitamin K (phylloquinone) (mcg)

63.64

Folic acid (mcg)

0

Folate DFE (mcg_DFE)

352.6

Cholesterol (mg)

0

Fatty acids Total saturated (g)

5.38

Monounsaturated Fatty Acids, Total Monounsaturated (g)

8.21

Fatty acids (g), total polyunsaturated (g)

21

Peanut butter

high protein indian peanut butter
 
Sources include: USDA
 
Calories 588
% Daily Value*
Total Fat 50 g76%
Saturated fat 10 g50%
Cholesterol 0 mg0%
Sodium 17 mg0%
Potassium 649 mg18%
Total Carbohydrate 20 g6%
Dietary fibre 6 g24%
Sugar 9 g 
Protein 25 g50%
Vitamin C0%Calcium4%
Iron10%Vitamin D0%
Vitamin B625%Cobalamin0%
Magnesium38%  
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

buffalo milk

Buffalow milk

buffalo milk is really common in India and there are pieces of evidence coming out that it is more nutritious and healthy than traditional cow milk, although it is high in calories per ml ration than cow milk.

Water83.4g
Energy97kcal
Energy404kJ
Protein3.75g
Total lipid (fat)6.89g
Ash0.79g
Carbohydrate, by difference5.18g
Fiber, total dietary0g
Calcium, Ca169mg
Iron, Fe0.12mg
Magnesium, Mg31mg
Phosphorus, P117mg
Potassium, K178mg
Sodium, Na52mg
Zinc, Zn0.22mg
Copper, Cu0.046mg
Manganese, Mn0.018mg
Vitamin C, total ascorbic acid2.3mg
Thiamin0.052mg
Riboflavin0.135mg
Niacin0.091mg
Pantothenic acid0.192mg
Vitamin B-60.023mg
Folate, total6µg
Folic acid0µg
Folate, food6µg
Folate, DFE6µg
Vitamin B-120.36µg
Vitamin A, RAE53µg
Retinol53µg
Vitamin A, IU178IU
Fatty acids, total saturated4.6g

Sources-Food central

dailya(Quona)

15 High Protein Indian Foods To Supercharge Your Protein Intake

check out the tasty recipe here

Nutrition Facts
 
Sources include: USDA
Amount Per
 
Calories 342
% Daily Value*
Total Fat 1.3 g2%
Saturated fat 0.2 g1%
Cholesterol 0 mg0%
Sodium 17 mg0%
Potassium 410 mg11%
Total Carbohydrate 76 g25%
Dietary fiber 18 g72%
Sugar 0.4 g 
Protein 12 g24%
Vitamin C0%Calcium3%
Iron13%Vitamin D0%
Vitamin B615%Cobalamin0%
Magnesium41%  
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Upma

upma-high protein indian food

 

Serving Size
1 serving
 
Amount Per Serving
Calories
248
Calories from Fat
0
 
% Daily Value*
Total Fat
3.7g
6%
Saturated Fat
0.5g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
391mg
16%
Potassium
0mg
0%
Total Carbohydrate
44.9g
15%
Dietary Fiber
3.2g
13%
Sugars
1.9g
Protein
1.8g
4%
 
Vitamin A  5%Vitamin C  9%
Calcium  2%Iron  14%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Upma recipe –click here to see

Lassi

15 High Protein Indian Foods To Supercharge Your Protein Intake

Lassi is an excellent yoghurt-based beverage. Based on the way it’s made it could be made sweetened by fruit or comprise of mild spices and herbs. Lassi is usually chilled and is a perfect complement to more spicy dishes. Lassi can also be enjoyed in the warm months during the warmer months.

Lassi is a well-loved traditional drink made from dahi, which originated from the Punjab region. Lassi is a mixture of water, yoghurt, spices, and occasionally fruit.

Nutrition Facts
Serving Size:
cup (244grams)
 
Amount Per Serving
Calories from Fat 19
Calories 130
 
% Daily Value*
Total Fat 2.1grams
Saturated Fat 1.3grams
Trans Fat 0grams
Cholesterol 7.8milligrams
Sodium 95milligrams
Potassium 313milligrams
Total Carbohydrates 22grams
Dietary Fiber 0.2grams
Sugars 21grams
Protein 6.9grams
 
1%
Vitamin A
2%
Vitamin C
24%
Calcium
1%
Iron
Percent Daily Values are based on a 2000 calorie diet.

chicken biryani

chicken biryani
Nutrition Facts
Chicken Biryani
Serving Size:
 
cup (205grams)
 
Amount Per Serving
Calories from Fat 85
Calories 292
 
% Daily Value*
Total Fat 9.4grams
Saturated Fat 1.7grams
Trans Fat 0.1grams
Polyunsaturated Fat 4grams
Monounsaturated Fat 2.9grams
Cholesterol 48milligrams
Sodium 419milligrams
Potassium 462milligrams
Total Carbohydrates 31grams
Dietary Fiber 1.4grams
Sugars 3.2grams
Protein 20grams
 
3.1%
Vitamin A
11%
Vitamin C
2%
Calcium
9.4%

poha

poha
Nutrition Facts
Chicken Biryani
Serving Size:205grams)
 
Amount Per Serving
Calories from Fat 85
Calories 292
 
% Daily Value*
Total Fat 9.4grams
Saturated Fat 1.7grams
Trans Fat 0.1grams
Polyunsaturated Fat 4grams
Monounsaturated Fat 2.9grams
Cholesterol 48milligrams
Sodium 419milligrams
Potassium 462milligrams
Total Carbohydrates 31grams
Dietary Fiber 1.4grams
Sugars 3.2grams
Protein 20grams
 
3.1%
Vitamin A
11%
Vitamin C
2%
Calcium
9.4%

tandoori chicken

https://stock.adobe.com/in/images/tandoori-chicken-with-jasmine-rice-and-pita-bread-indian-cuisine/285688134?prev_url=detail

The dish has a good amount to offer in terms of taste. It is due in part to the method in which the dish is prepared in ovens made of clay, also known as Tandoor ovens. The process of cooking results in succulent and delicious meat that is smoky and flavorful. The marinade contributes a lot to the flavor too.

The marinade is made up consisting of yoghurt, tandoori masala cinnamon, and spice nutmeg. Once the spice mixture is sprayed the chicken is then placed on skewers and placed in the oven to cook until cooked.

Our top Tandoori Chicken recipe.

Nutrition Facts
Serving Size:
piece (200grams)
 
Amount Per Serving
Calories from Fat 110
Calories 263
 
% Daily Value*
Total Fat 12grams
Saturated Fat 4.2grams
Trans Fat 0grams
Cholesterol 135milligrams
Sodium 132milligrams
Potassium 428milligrams
Total Carbohydrates 6.1grams
Dietary Fiber 0.7grams
Sugars 3.7grams
Protein 31grams
 
6%
Vitamin A
6%
Vitamin C
11%
Calcium
9%
Iron
Percent Daily Values are based on a 2000 calorie diet.

korma

15 High Protein Indian Foods To Supercharge Your Protein Intake

Korma is simmered in a delicious and tangy mixture of saffron, yoghurt, and a variety of other spices. Although it is possible to make it vegetarian the dish is often made from meat. Despite the addition of spice, the korma tends to be light. It doesn’t mean it’s any more delicious, though.

The exact elements of a korma differ based on the area in which you’re travelling.

Our favourite Korma recipe.

Korma
Serving Size:
serving (about 2 cups) (319grams)
 
Amount Per Serving
Calories from Fat 296
Calories 461
 
% Daily Value*
Total Fat 33grams
Saturated Fat 11grams
Trans Fat 0.7grams
Polyunsaturated Fat 9.7grams
Monounsaturated Fat 9.9grams
Cholesterol 106milligrams
Sodium 515milligrams
Potassium 532milligrams
Total Carbohydrates 15grams
Dietary Fiber 2.3grams
Sugars 5.9grams
Protein 28grams
 
17%
Vitamin A
9.9%
Vitamin C
9%
Calcium
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