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
⚡
Whey Isolate Powder
supplements Protein 90g
Cal 370
Carbs 3g
Fat 1g
per 100g
2
🧪
Soy Protein Isolate
supplements Protein 88g
Cal 338
Carbs 0g
Fat 1g
per 100g
3
🏋️
Whey Protein Powder
dairy Protein 80g
Cal 400
Carbs 8g
Fat 4g
per 100g
4
🌙
Casein Protein Powder
supplements Protein 80g
Cal 380
Carbs 6g
Fat 2g
per 100g
5
🫙
Whey Concentrate Powder
supplements Protein 75g
Cal 390
Carbs 12g
Fat 5g
per 100g
6
🌿
Plant Protein Powder (Pea + Rice)
supplements Protein 70g
Cal 370
Carbs 15g
Fat 5g
per 100g
7
🫘
Soy Chunks (Cooked)
vegetarian Protein 52g
Cal 345
Carbs 33g
Fat 0.5g
per 100g
8
🍀
Hemp Seeds
nuts-seeds Protein 32g
Cal 553
Carbs 9g
Fat 49g
per 100g
9
🍗
Chicken Breast (Cooked)
non-vegetarian Protein 31g
Cal 165
Carbs 0g
Fat 3.6g
per 100g
10
🎃
Pumpkin Seeds
nuts-seeds Protein 30g
Cal 559
Carbs 11g
Fat 49g
per 100g
11
🦃
Turkey Breast
non-vegetarian Protein 29g
Cal 135
Carbs 0g
Fat 1g
per 100g
12
🥩
Mutton (Goat Meat)
non-vegetarian Protein 27g
Cal 143
Carbs 0g
Fat 3g
per 100g
13
🍖
Chicken Thigh (Cooked)
non-vegetarian Protein 26g
Cal 209
Carbs 0g
Fat 10.9g
per 100g
14
🐠
Tuna (Canned in Water)
non-vegetarian Protein 26g
Cal 116
Carbs 0g
Fat 1g
per 100g
15
🥜
Peanuts (Roasted)
nuts-seeds Protein 26g
Cal 567
Carbs 16g
Fat 49g
per 100g
16
🧈
Cheese (Cheddar)
dairy Protein 25g
Cal 402
Carbs 1.3g
Fat 33g
per 100g
17
🫕
Peanut Butter
nuts-seeds Protein 25g
Cal 588
Carbs 20g
Fat 50g
per 100g
18
🦐
Prawns (Cooked)
non-vegetarian Protein 24g
Cal 99
Carbs 0.2g
Fat 0.3g
per 100g
19
🌰
Almonds (Badam)
nuts-seeds Protein 21g
Cal 579
Carbs 22g
Fat 50g
per 100g
20
🌞
Sunflower Seeds
nuts-seeds Protein 21g
Cal 584
Carbs 20g
Fat 51g
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.