Guides / Nutrition
Best High Protein Foods in India
Top 20 protein-rich foods ranked by protein content per 100g. Affordable, accessible Indian options included.
1 
Soy Chunks
vegetarian Protein 52g
Cal 345
Carbs 33g
Fat 0.5g
popularhigh-proteinbudget
per 100g
2 
Watermelon Seeds
nuts-seeds Protein 32g
Cal 557
Carbs 15g
Fat 47g
high-protein
per 100g
3 
Chicken Breast
non-vegetarian Protein 31g
Cal 165
Carbs 0g
Fat 3.6g
popularhigh-protein
per 100g
4 
Pumpkin Seeds
nuts-seeds Protein 30g
Cal 559
Carbs 11g
Fat 49g
high-protein
per 100g
5 
Mutton (Goat Meat)
non-vegetarian Protein 27g
Cal 143
Carbs 0g
Fat 3g
per 100g
6 
Peanuts (Roasted)
nuts-seeds Protein 26g
Cal 567
Carbs 16g
Fat 49g
budgethigh-protein
per 100g
7 
Peanut Butter
nuts-seeds Protein 25g
Cal 588
Carbs 20g
Fat 50g
popularconvenient
per 100g
8 
Prawns
non-vegetarian Protein 24g
Cal 99
Carbs 0.2g
Fat 0.3g
high-proteinlow-fat
per 100g
9 
Almonds (Badam)
nuts-seeds Protein 21g
Cal 579
Carbs 22g
Fat 50g
popular
per 100g
10 
Sunflower Seeds
nuts-seeds Protein 21g
Cal 584
Carbs 20g
Fat 51g
per 100g
11 
Sesame Seeds (Til)
nuts-seeds Protein 21g
Cal 573
Carbs 23g
Fat 50g
per 100g
12 
Besan (Gram Flour)
vegetarian Protein 21g
Cal 387
Carbs 58g
Fat 6g
budgetstaple
per 100g
13 
Roasted Chana
vegetarian Protein 19g
Cal 370
Carbs 60g
Fat 5.5g
popularbudgethigh-protein
per 100g
14 
Black Chana (Kala Chana)
vegetarian Protein 18g
Cal 200
Carbs 30g
Fat 3g
budgetstaple
per 100g
15 
Paneer (Cottage Cheese)
dairy Protein 18g
Cal 265
Carbs 1.2g
Fat 21g
popularvegetarian-favorite
per 100g
16 
Cashews (Kaju)
nuts-seeds Protein 18g
Cal 553
Carbs 30g
Fat 44g
per 100g
17 
Flax Seeds (Alsi)
nuts-seeds Protein 18g
Cal 534
Carbs 29g
Fat 42g
omega-3
per 100g
18 
Rohu Fish
non-vegetarian Protein 17g
Cal 97
Carbs 0g
Fat 2.5g
high-proteinlow-fat
per 100g
19 
Tofu (Firm)
vegetarian Protein 17g
Cal 144
Carbs 3g
Fat 9g
plant-based
per 100g
20 
Chia Seeds
nuts-seeds Protein 17g
Cal 486
Carbs 42g
Fat 31g
superfood
per 100g
Tips for Budget Protein in India
- Soy chunks are the cheapest high-protein food in India at just ₹100-150/kg with 52g protein per 100g.
- Eggs remain the gold standard for budget protein — roughly ₹6-7 per egg with 6g protein each.
- Peanuts and peanut butter are underrated sources with 25-26g protein per 100g at very low cost.
- Combine dal + rice for a complete amino acid profile — a classic Indian combination that works.