20 Vegetarian Protein Sources in India that will boost your Protein Intake

Introduction

There is always a discussion about Vegetarian Protein Sources in India due to a popular buzz in the market that vegetarian diet or to be more specific ‘Vegetarian Indian diet’ is low in protein.Well this is true to some extent!

But let me tell you that the problem doesn’t lie in Indian vegetarian diet rather the problem lies in selection of the food in Vegetarian Indian diet.

Protein is necessary for our body as protein are the building blocks of our muscles and tissues.

According to Harvard medical school

Our body needs 0.8 grams of protein per kilo-gram of body weight to meet the basic daily requirement of protein.

But if you want to build muscle then generally you would need 1 gram of protein per pound(2.2 grams of protein per kilo-gram)of your body weight.

Getting that much of protein could be a challenging task if you especially if you follow Indian Vegetarian diet.

But to ease this challenging task for you i will be sharing 20 vegetarian protein sources in India that are easily available and some of it are super cheap.

List of Vegetarian Protein Sources in India

(1) Soya Chunks

Soya Chunks
Soya Chunks

Soya chunks are made from soya beans and are obtained as by-products after extracting all oil from soya bean.

Soya chunks is considered as a super Vegetarian Protein Source in India due to it’s high protein content.

Soya bean is a plant based protein source and you would be shocked to know that the total grams of protein in soya bean is more than Chicken,eggs,meat and other non-vegetarian sources.

There are 52 grams of Protein in 100 grams of Soya Chunks. Soya chunks are considered as ultimate Vegetarian Protein Source in India

That’s more than

  • Chicken-25 grams of protein per 100 grams.
  • Eggs-4 grams of protein per egg white.
  • Fish-25 grams of protein per 100 grams.

Soya chunks are super Cheap too as a packet of 200 grams of soya chunks cost you around 40 rs and provide you around 104 grams of protein which means per 1 gram of protein just costs 0.4 rupees.

Below is the cost breakdown of Soya chunks per gram of protein.

QuantityProteinCost
200 g Soya chunks104 g40 Rupees
1 serving of 50 grams Soya Chunks2610 Rupees
1 grams of protein will cost you around 0.4 Rupees

However excessive eating of soya products can create a hormonal imbalance in body.

We recommend you to consume not more than 50 grams of soya chunks per day.

50 grams of soya chunks would provide you whooping 26 grams of protein.

(2) Cheakpeas (chole)

Chickpeas
Chickpeas

Chickpeas or Chole are very popular in India and widely used in Punjabi cuisine.Chickpeas are easily available all over India.

100 grams of boiled or cooked Chickpeas would provide you around 9 grams of protein.Chickpeas can be considered as a decent Vegetarian Protein Source in India

Chickpeas or Chole are used to prepare many dishes like

  • Chole Bhature
  • Chole masala
  • Chole Kulche

However these are unhealthy ways of consuming Chickpeas.The proper way of consuming chole would be eating it boiled without further cooking it with oil and species. You can add lemon or pepper to enhance the taste or even consume it with salad.

500 grams of Chickpeas would cost you around 50 rupees.

50 grams of raw chickpeas would weigh around 100 grams after being boiled.And this 100 grams of cooked chole would provide you around 9 grams of protein.

50 grams of chickpeas would cost around 5 rupees and provide you around 9 grams of protein. that is roughly 0.55 rupees per gram of protein.

QuantityProteinCost
500 g Uncooked Chickpeas90 g50 Rupees
1 serving of 50 grams Uncooked Chickpeas95 Rupees
Note that the weight of Chickpeas almost double up when cooked.
1 grams of protein will cost you around 0.55 Rupees

(3) Peanuts

Peanuts

Peanuts are very under-rated when it comes to body-building or weight loss.Peanuts are primarily a source of healthy fats but peanuts are even rich in protein too.

There is 26 grams of protein in 100 grams of peanuts.Even chicken provides you around 26 grams of protein per 100 grams.Hence peanuts can be considered a good source of Vegetarian Protein Source in India.

Below is the cost breakdown of protein per day.

QuantityProteinCost
1 kg peanuts260 g120 Rupees
1 serving of 30 grams peanuts8 g3.6 Rupees
1 grams of protein will cost you around 0.45 Rupees

(4) Peanut Butter

20 Vegetarian Protein Sources in India that will boost your Protein Intake
Note:-we are not promoting any brands of peanut butter

Peanut butter is just a product of Peanuts and i just covered how important peanuts are when it comes to body-building or weight loss.

There is roughly around 4 grams of protein in 1 tablespoon of peanut butter.Thus 2 table spoon of peanut butter would provide you around 8 grams of protein which makes Peanut butter a helpful Vegetarian Protein Source in India.

Make sure when you purchase peanut butter you check it’s ingredients and it does not have hydrogenated oil and sugar in it which makes it a bit unhealthy.

QuantityProteinCost
1 kg Peanut butter290 g400 Rupees
1 serving of 32 grams Soya Chunks9 g13 Rupees
1 grams of protein will cost you around 1.45 Rupees

(5) Milk

Milk

How can we not consider milk in our list!

Milk is a basic food in everyone’s diet no matter that they are vegetarian or non-vegetarian.

There is 3 grams of protein in 100 ml of milk which makes milk a good vegetarian protein sources in India.

If you drink 500 ml of milk everyday then you would easily get 15 grams of protein. And the biological value of this protein is also high.

Milk is high in calcium so it would help you in making your bones strong and prevent you from osteoporosis.

Make sure you drink low fat milk and not add sugar in the milk.

Below is the cost breakdown of milk per gram of protein.

QuantityProteinCost
500 ml toned milk15 g25 Rupees
1 serving of 250 ml Milk7.5 g12.5 Rupees
1 grams of protein will cost you around 1.67 Rupees

(6) Yogurt/dahi

Yogurt

I know that yogurt and dahi are not same but majority of people in India consider it as same. Without discussing the difference between yogurt and dahi we will know it’s importance.

100 grams of dahi would provide you around 4 grams of protein which makes yogurt a good Vegetarian protein source in India.

Yogurt is also high in calcium and it has a cooling effect which will help you cool down your body after exercises or workout.

Yogurt or dahi is easily available in India or even can be made at home easily.

Below is the cost breakdown of yogurt or dahi per gram of protein.

QuantityProteinCost
200 g dahi8 g20 Rupees
1 serving of 100 grams dahi4 g10 Rupees
1 grams of protein will cost you around 2.5 Rupees

(7) Almonds

Almonds are the most popular nuts in India. Almonds are expensive but are very high in micronutrients that are needed by our body.

1 oz (28 grams ) of almonds would provide you 6.7 grams of protein.

Almonds are high in Vitamin E which boost our memory and help in proper functioning of our brain.

Eat a handful of almonds(30 grams) everyday for these micronutrients and you would get 7 grams of protein everyday as a bonus!

Below is the cost breakdown of Almonds per gram of protein.

QuantityProteinCost
100 g Almonds22 g65 Rupees
1 serving of 30 grams Almonds7 g21 Rupees
1 grams of protein will cost you around 3 Rupees

(8) Cottage Cheese/Paneer

Paneer

Cottage cheese or Paneer is often used as a substitute of chicken in many dishes in India.

Paneer is an important part of punjabi cuisuine and is easily available all over India.

There is 20 grams of protein in 100 grams of Paneer which makes paneer a good source of Vegetarian Protein Source in India

Read more:- Calories in Paneer

However you should eat paneer in moderation as paneer are also high in fats.I have written an article on All in one about Paneer where i have covered every question regarding paneer.

Below is the cost breakdown of paneer per gram of protein.

QuantityProteinCost
200 g Paneer20 g75 Rupees
1 serving of 50 grams Paneer5 g10 Rupees
1 grams of protein will cost you around 2 Rupees

(9) Kidney Beans/Rajma

Kidney beans

Kidney beans or commonly known as Rajma is quite popular in India. Rajma-Chawal is made in almost every kitchen in India.

100 grams of cooked Kidney beans would provide you around 9 grams of protein which makes it a decent Vegetarian Protein source in India.

You can consume Kidney beans with brown rice instead of White rice as it would make a complete protein and along with protein you would get complex carbohydrates which would provide you energy all throught the day.

You can alter Kidney beans with Chickpeas so that you won’t bored with same food for weeks.

Below is the cost breakdown of Kidney beans per gram of Protein.

QuantityProteinCost
200 g Kidney beans(uncooked)36 g35 Rupees
1 serving of 100 grams Kidney beans(cooked)9 g8.75 Rupees
Note:-Weight of kidney beans almost doubles up when cooked.
1 grams of protein will cost you around 1 Rupees

(10) Whey Protein

Whey protein
Note:-We don’t endorse or promote any brand of whey protein.

Whey protein are very expensive but it is the most lean Vegetarian protein source in India.

You can boost your protein intake by one or two scoop of whey protein in your diet according to your goals.

One scoop of whey protein would provide you around 25 grams of high quality protein.

If you workout heavily and consume 2 scoop of whey protein everyday then you would get 50 grams of protein from it.

However you should be careful buying whey protein as a lot of fake whey protein are circulating the market so you should buy a genuine whey protein from a authorised vendor.

Below is the cost breakdown of whey protein per gram of protein.

QuantityProteinCost
1 scoop of Whey protein25 g50-100 Rupees
2 scoops of whey protein50 g100-200 rupees
Whey protein price varies with brand to brand and product to product.
1 grams of protein will cost you around 2-4 Rupees

(11) Lentils/Dal

Lentils

Lentils or dal has always been a part of Indian culture and diet and is used all over India.

Lentils are not complete source of protein but by combining it with other foods like brown rice. This is the reason why dal chawal has been part of Indian culture and diet so lentils are a great Vegetarian Protein source in India

There are about 18 grams of protein in uncooked lentils and you need to keep in mind that they almost double their weigh when cooked.

Lentils are easily available in india and you can consume it everyday just make sure you don’t cook it in a unhealthy manner.

Below is the cost breakdown of lentils per gram of protein.

QuantityProteinCost
1 kg Lentils(uncooked)180 g120 Rupees
1 serving of 100 grams Lentils(cooked)9 g6 Rupees
1 grams of protein will cost you around 0.67 Rupees

(12) Oats

Oatmeal

Oats are a primary source of healthy complex carbohydrates and oatmeal is generally consumed in the morning so we can get enough carbohydrates that provide us energy all throughout the day.

According to healthline there are about 17 grams of protein in 100 grams of uncokked oats which is a great Vegetarian protein source in India.

You should add oats to your diet because oats are a good source of complex carbohydrates and you gat protein as a bonus!

You should take care while buying oats that you don’t buy oats that has added salt or masala in it. Try to consume oats in a simple way like with milk or fruits.

Below is the cost breakdown of oats per gram of protein.

QuantityProteinCost
100 g Oats17 g20 Rupees
1 serving of 50 grams oats8 g10 Rupees
1 grams of protein will cost you around 1.25 Rupees

(13) Tofu

Tofu

Tofu or soya-paneer is another good source of Vegetarian protein source in india.

Tofu is a soya product and hence a plant base protein source.However you should always consume soya products in a limited quantity as they cause a hormonal imbalance in the body.

There is around 8 grams of protein in 100 grams of tofu.

Source

If you are not consuming any other soya products then 100 grams of tofu will be enough.

Below is the cost breakdown of tofu per gram of protein.

QuantityProteinCost
200 g Tofu16 g80 Rupees
1 serving of 50 grams Paneer4 g20 Rupees
1 grams of protein will cost you around 5 Rupees

(14) Soya milk

20 Vegetarian Protein Sources in India that will boost your Protein Intake

Soya milk is also an soya product and tofu is made from curdling of soya milk.

One cup of soya milk would provide you around 7 grams of protein.

Soya milk is a soya product so you should have an eye on the amout of soya milk you are consuming.

well i would recommend you to go for soya milk only if you are bored from soya chunks or tofu as soya milk is expensive and has less protein compared to soya chunks or tofu.

Below is the cost breakdown of tofu per gram of protein.

QuantityProteinCost
1 litre Soya milk28 g120 Rupees
1 serving of 250 ml Soya milk7 g30 Rupees
1 grams of protein will cost you around 4.28 Rupees

(15) Green Peas

Green peas

One good vegetarian protein source in India is Green peas.

You should always consume good amout of vegetables as vegetables arr very high in fibre which would help you in increasing your digestion.

There is around 5 grams of protein in 100 grams of green peas.

Well the price of Green peas keeps fluctuating on the season so it’s difficult to breakdown cost of per gram of protein.

(16) Spinach

Spinach

Just like Green peas spinach is another vegetable that is a good Vegetarian protein source in India.

However 100 grams of spinach would provide you only 3 grams of protein.

You might be thinking why have i included it in this list.

Well 100 grams of spinach would give you only 23 calories and 3 grams of protein.

So actually you are getting 3 grams of protein by just consuming 23 calories.

That’s not bad!

Spinach is also high in fibre and good for eyesights so you should add spinach sometimes in your diet.

Well the price of spinach keeps fluctuating on the season so it’s difficult to breakdown cost of per gram of protein.

(17) Roti

Roti

Well roti is very commonly eaten all over India and is a very good source of complex carbohydrates.

One 6 inch roti would provide you around 3 grams of protein.

If you eat 4 roti everyday then you would get 12 grams of protein from roti itself.

Roti is not a complete source of protein but when eaten with lentils or dal it becomes a complete source of protein.

However roti has 15 grams of carbohydrates so you must balance these carbohydrates.

Below is the cost breakdown of roti per gram of protein.

QuantityProteinCost
1 Roti3 g4 Rupees
2 serving of 2 Roti12 g16 Rupees
1 grams of protein will cost you around 1.33 Rupees

(18) Cheese

Cheese

Well cheese is another milk product which is a high Vegetarian protein source in India.

100 grams of cheese would provide you 20 grams of protein.

However cheese is very high in fats too similar like paneer so if you don’t want to eat paneer then consume panner and want some change then try adding some cheese to your diet.

However cheese should not be consumed frequently due to it’s high fat content.

Below is the cost breakdown of Cheese per gram of protein.

QuantityProteinCost
100 g cheese20 g50 Rupees
1 serving of 25 grams cheese5 g12.5 Rupees
1 grams of protein will cost you around 2.5 Rupees

(19) Chia seeds

Chia seeds

Chia seed is another great Vegetarian protein source in India.

According to healthline there is about 5.6 grams of protein in 28 grams of chia seeds.

Chia seeds is even high in dietary fibre as same serving would provide you 11 grams of fibre.

You can have a serving of 28 grams everyday to add just few more grams of protein to your diet and you don’t even need to cook it.Just eat it raw.

I found chia seeds at price of 350 rupees per kilogram on Amazon.

Below is the cost breakdown of chia seeds per gram of protein.

QuantityProteinCost
1 kg Chia seeds200 g350 Rupees
1 serving of 28 grams5.6 g16 Rupees
1 grams of protein will cost you around 1.33 Rupees

(20) Sesame Seeds

Sesame Seeds

The last Food that makes to our list of Vegetarian protein source in India is Sesame Seeds.

Sesame seeds are very popular in India and is commonly known as “til” in India.it is used by almost everyone in cooking but you might not know that sesame seeds are a good source of protein too.

There is about 18 grams of protein in 100 grams of Sesame seeds.

You can add sesame seeds in your meal or breakfast to increase protein in your diet.

Below is the cost breakdown of sesame seeds per gram of protein.

QuantityProteinCost
500 g Sesame Seeds90 g150 Rupees
1 serving of 28 grams5 g5 Rupees
1 grams of protein will cost you around 1 Rupees

Conclusion

So these were the list of 20 Vegetarian protein sources in India

However if you follow a Vegetarian diet the you should keep following things in mind

  • Most vegetarian protein sources are not lean source of protein so you check complete macros of the source before adding it to your diet.
  • Most vegetarian foods lack in vitamin B12 so you must consume some food that is high in vitamin B12.
  • The above values in the list are best toy knowledge and research. However the real values may vary
  • The cost of the sources can vary upon it’s season and availability.

If you find it helpful do share it to someone who needs this and if you have any questions or suggestions then you can do it in the comments.

Cheers!!

I have been working in the fitness Industry from last 6 years. I am K-11 certified fitness trainer. Fitness is my passion and i have trained more than 100 people in last 4 years.

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