Highest-protein Indian foods
Ranked by grams of protein per 100 g, as eaten.
Protein is the macronutrient an Indian plate most often runs short of, because the staples are cereal-heavy. These are the entries on this site that carry the most, per 100 g of the food as it reaches the table.
Highest-protein Indian foods, ranked
| # | पदार्थ | Protein /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | चिकन टिक्का | 25.0 g | 6 pieces · 120 g | 234 | 30.0 g |
| 2 | Peanuts | 25.0 g | 1 लहान मूठ · 25 ग्रॅम | 141 | 6.3 g |
| 3 | तंदुरी चिकन | 24.0 g | 2 pieces (quarter bird) · 150 g | 263 | 36.0 g |
| 4 | Pistachios | 23.4 g | 10 pistachios · 12 g | 65 | 2.8 g |
| 5 | Masala Peanuts | 22.1 g | 1 small bowl · 30 g | 167 | 6.6 g |
| 6 | Fish Tikka | 22.0 g | 6 pieces · 120 g | 198 | 26.4 g |
| 7 | Roasted Papad | 22.0 g | 1 papad · 13 g | 46 | 2.9 g |
| 8 | बेसन (हरभरा डाळीचे पीठ) | 21.6 g | 2 tablespoons · 30 g | 99 | 6.5 g |
| 9 | Almonds | 20.5 g | 10 almonds · 12 g | 72 | 2.5 g |
| 10 | Chicken 65 | 20.0 g | 1 plate · 150 g | 368 | 30.0 g |
| 11 | Fish Fry (Tawa) | 20.0 g | 2 pieces · 120 g | 240 | 24.0 g |
| 12 | पनीर | 18.3 g | 1 curry portion · 50 g | 133 | 9.2 g |
| 13 | Seekh Kebab (Chicken) | 18.0 g | 2 skewers · 120 g | 258 | 21.6 g |
| 14 | Cashews | 18.0 g | 10 cashews · 16 g | 91 | 2.9 g |
| 15 | Fried Papad | 17.0 g | 1 papad · 15 g | 72 | 2.6 g |
| 16 | कीमा मटार | 16.0 g | 1 katori · 150 g | 300 | 24.0 g |
| 17 | Paneer Tikka | 15.5 g | 6 pieces · 120 g | 294 | 18.6 g |
| 18 | कढई चिकन | 15.0 g | 1 katori · 150 g | 233 | 22.5 g |
| 19 | Rogan Josh | 15.0 g | 1 katori · 150 g | 278 | 22.5 g |
| 20 | अक्रोड | 15.0 g | 4 अर्धे भाग · 12 g | 81 | 1.8 g |
| 21 | Mutton Curry | 14.0 g | 1 katori · 150 g | 263 | 21.0 g |
| 22 | Peanut Chikki | 13.9 g | 1 piece · 25 g | 118 | 3.5 g |
| 23 | Prawn Curry | 13.5 g | 1 katori · 150 g | 173 | 20.3 g |
| 24 | फिश करी | 13.0 g | 1 katori (1 piece) · 150 g | 165 | 19.5 g |
| 25 | Boiled Egg | 13.0 g | 1 medium egg · 45 g | 67 | 5.9 g |
| 26 | Kalakand | 13.0 g | 1 piece · 40 g | 138 | 5.2 g |
| 27 | पनीर भुर्जी | 12.5 g | 1 katori · 120 g | 252 | 15.0 g |
| 28 | Chicken Curry | 12.5 g | 1 katori · 150 g | 195 | 18.8 g |
| 29 | Goan Fish Curry | 12.5 g | 1 katori · 150 g | 188 | 18.8 g |
| 30 | Chilli Paneer | 12.0 g | 1 plate · 150 g | 345 | 18.0 g |
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 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.
स्रोत·IFCT 2017 + published recipe weights·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
