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13 Protein Rich Food Veg in India According to a Dietitian

5 min read
13 Protein Rich Food Veg in India According to a Dietitian

You should include healthy sources of protein in your diet every day. You need protein to perform various essential functions in your body and maintain muscle mass.

When considering protein, the first thing you might think of is steak or chicken. However, if you're not a meat-eater, there are other ways you can meet your body's protein requirement.

Fortunately, there is always an abundance of protein-rich vegetables available. Take a look at these choices for plenty of variety. Each can be served alone or accompanied by other recipes for a filling main course.

You should be aware that the amount of protein in each vegetable can vary depending on how you prepare it.

Protein Rich Food Veg in India

Humans need a protein-rich diet for their lifetime and need it in varying quantities depending upon the phase of life. Below are popular high protein vegetarian foods in India.

1) Lentils or Dals

Whether it’s arhar, urad, or moong dal, Indians can't live without the dals. Lentils, a part of practically every meal, are a simple element to increase protein, fibre, and vital mineral consumption. These high protein vegetarian foods in India make a complete meal when served with rice or roti.

2) Green Peas or Matar

There aren't many veggies that are as high in protein as this winter favourite Indian protein food. To increase your protein intake, try Matar Paneer, a dish that combines protein rich Indian foods.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

3) Soybean and Soy Milk

Soybean can be used as a main dish with vegetables, as a snack, in pulses, and in salads. Soy milk, created from filtered water and soybeans, has enough advantages to persuade a switch from regular cow’s milk. Both these protein rich food veg India consumes are popular among vegans.

4) Chickpeas or Chana

Chickpeas are considered a protein powerhouse. Chickpeas have proteins, nutrients and minerals that help to stay healthy, strong, and fit. Chickpeas and legumes are high protein Indian foods that are delicious in salads or curries.

5) Kidney Beans or Rajma

Kidney beans are high in protein, carbs, and fibre, and they’re also low in fat. Rajma-Chawal is a high protein rich Indian food prepared in homes and is typically a gravy served with boiled or steamed rice.

6) Vegetables and Fruits

Protein rich vegetables in India include spinach, potatoes, broccoli, and asparagus. Also, sweet potatoes with a higher protein content are a favourite among protein rich vegetables in India.

Fruits such as bananas, guava, and some berries, have a high protein content.

7) Chia Seeds

Chia seeds have proteins. In addition, they are also rich in calcium, magnesium, iron and omega-3 fatty acids that can keep you fit. This protein rich food veg India is known for has become popular among the fitness-conscious.

8) Nuts

Almonds, peanuts and cashew nuts are among protein rich Indian foods. Nuts are high in protein and should always be included in the protein foods veg list.

9) Oats

Oats, as you might know, are superfoods. They’re rich in protein, and they also include a high percentage of soluble fibre.

10) Pumpkin Seeds

Seeds provide dishes with a bit of crunch and a lot of protein. Seeds and nuts are among the high protein vegetarian foods in India. In addition, pumpkin seeds are high in proteins and antioxidants, which can help reduce stress.

11) Black Beans

Black beans are a good source of proteins and fibre. Black beans also contain a good amount of folate. The most redeeming quality of black beans is their low glycaemic index. When consumed with rice, black beans reduce the sugar spike that is caused by eating rice.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

12) Quinoa

Quinoa is a pseudocereal, and it belongs to the amaranth family. As a seed, it is power-packed with proteins, the B group of vitamins, dietary fibre, and minerals. Therefore, it can be used as a rice replacement.

13) Cottage Cheese

Cottage cheese or paneer is the best dairy item to make it to the list. For those who do not like the taste of the vegan tofu, cottage cheese is an all-time favourite addition to any recipe. It has a significant amount of protein and calcium, amongst other valuable nutrients.

Benefits of Protein Rich Food

Proteins meet various requirements of the body at different periods of our lives. They are beneficial for various bodily functions, such as:

1) Repair and maintenance

Protein is the main component of the muscles, bones, skin, and hair, and it is used to repair and maintain them.

2) Hormones

Proteins enable the body’s cells and organs to communicate with one another.

3) Enzymes

The majority of enzymes are proteins, responsible for millions of chemical processes throughout the body.

4) Transportation and storage

Some proteins aid in the delivery of essential chemicals to their proper locations.

5) Bone strength

Increased protein consumption can help to strengthen bones.

6) Wound healing

Eating a high-protein diet will help wounds heal faster after surgery or an injury.

Book an appointment with our Nutritionist/Dieticians to get solutions that can aid your weight management journey.

Protein Rich Food Diet Plan

When the word ‘diet’ is used, bland, steamed food, boring salads, and soups typically come to mind. To eliminate this perception, the protein rich Indian food diet became rapidly popular among health-conscious people.

Protein rich Indian food diets often consist of a significant amount of protein and some carbohydrates. Lentils, fruits, nuts, dairy products, beans and legumes are included in any protein-rich Indian food diet plan.

Vegetables such as asparagus and spinach that are adequately protein rich Indian foods can all be included in a high-protein diet plan.

Protein rich food veg in India, when incorporated in a diet plan, benefits by:

  • Decreasing hunger and appetite for several hours.
  • Helping with weight loss
  • Enhancing burning of more calories

The list of protein rich food veg in India presented here is extensive. Make sure to combine and incorporate each of these into your everyday diet as much as possible.

Summing Up on Protein Rich Food Veg in India

Adding these protein-rich vegetables to your diet is a great way to boost its protein and nutrient content without having to add many calories.

It is also essential to speak with a doctor or nutritionist about dietary portions, since vegan or vegetarian diets may lack some essential nutrients, necessitating the use of nutritional supplements or learning how to incorporate certain foods that are high in these nutrients.


1) Which Veg Food Is Richest in Protein?

Among the best protein sources for vegetarians are chickpeas, tofu and green peas, which are safe to consume regularly and can be incorporated into vegetarians' daily diet.

2) Which Dal Is High in Protein?

Among all dals, moong dal has the most protein per 100 grams, which is higher than other dals. It has 24 grams of protein per 100 grams, making it the most protein-rich dal.

3) Which Indian Vegetable Is High in Protein?

It is known that green peas contain 7.2 grams of protein in every 100 grams of their weight. Thus, green peas are a vegetable that has a lot of protein.

4) Does Paneer Have Protein?

Paneer has 14 grams of protein per 100g intake, making it a rich source of protein14 grams.

5) Is Dahi High in Protein?

Yes, Dahi is high in protein. It has 11 grams of protein per 100g intake, making it a rich source of protein.


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