Highest-protein vegetarian Indian foods
Pure-veg only, ranked by protein per 100 g.
Every entry here is vegetarian. If you are building a veg plate that actually hits a protein target, this is the shortlist — and note how far ahead the paneer and dal families sit once you look per 100 g rather than per katori.
Highest-protein vegetarian Indian foods, ranked
| # | Dish | Protein /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | Peanuts | 25.0 g | 1 small handful · 25 g | 141 | 6.3 g |
| 2 | Pistachios | 23.4 g | 10 pistachios · 12 g | 65 | 2.8 g |
| 3 | Masala Peanuts | 22.1 g | 1 small bowl · 30 g | 167 | 6.6 g |
| 4 | Roasted Papad | 22.0 g | 1 papad · 13 g | 46 | 2.9 g |
| 5 | Besan (Gram Flour) | 21.6 g | 2 tablespoons · 30 g | 99 | 6.5 g |
| 6 | Almonds | 20.5 g | 10 almonds · 12 g | 72 | 2.5 g |
| 7 | Paneer | 18.3 g | 1 curry portion · 50 g | 133 | 9.2 g |
| 8 | Cashews | 18.0 g | 10 cashews · 16 g | 91 | 2.9 g |
| 9 | Fried Papad | 17.0 g | 1 papad · 15 g | 72 | 2.6 g |
| 10 | Paneer Tikka | 15.5 g | 6 pieces · 120 g | 294 | 18.6 g |
| 11 | Walnuts | 15.0 g | 4 halves · 12 g | 81 | 1.8 g |
| 12 | Peanut Chikki | 13.9 g | 1 piece · 25 g | 118 | 3.5 g |
| 13 | Kalakand | 13.0 g | 1 piece · 40 g | 138 | 5.2 g |
| 14 | Paneer Bhurji | 12.5 g | 1 katori · 120 g | 252 | 15.0 g |
| 15 | Chilli Paneer | 12.0 g | 1 plate · 150 g | 345 | 18.0 g |
| 16 | Namkeen Mixture | 12.0 g | 1 small bowl · 30 g | 156 | 3.6 g |
| 17 | Suji (Semolina) | 11.4 g | 1 katori raw · 80 g | 267 | 9.1 g |
| 18 | Soya Chunk Curry | 11.0 g | 1 katori · 150 g | 195 | 16.5 g |
| 19 | Kaju Katli | 11.0 g | 2 pieces · 30 g | 147 | 3.3 g |
| 20 | Rabri | 10.6 g | 1 katori · 100 g | 250 | 10.6 g |
| 21 | Whole Wheat Flour (Atta) | 10.6 g | 1 roti's worth · 30 g | 96 | 3.2 g |
| 22 | Milk Peda | 10.4 g | 1 peda · 25 g | 91 | 2.6 g |
| 23 | Paneer Paratha | 10.2 g | 1 paneer paratha · 120 g | 302 | 12.2 g |
| 24 | Milk Barfi | 10.1 g | 1 piece · 30 g | 110 | 3.0 g |
| 25 | Missi Roti | 9.5 g | 1 missi roti · 55 g | 144 | 5.2 g |
| 26 | Besan Ladoo | 9.1 g | 1 ladoo · 40 g | 191 | 3.6 g |
| 27 | Murukku (Chakli) | 9.0 g | 4 pieces · 40 g | 204 | 3.6 g |
| 28 | Kadai Paneer | 8.8 g | 1 katori · 150 g | 263 | 13.2 g |
| 29 | Pav (Bread Roll) | 8.5 g | 1 pav · 45 g | 124 | 3.8 g |
| 30 | Paneer Butter Masala | 8.5 g | 1 katori · 150 g | 300 | 12.8 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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