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
| # | पदार्थ | Protein /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | Peanuts | 25.0 g | 1 लहान मूठ · 25 ग्रॅम | 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 | बेसन (हरभरा डाळीचे पीठ) | 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 | पनीर | 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 | अक्रोड | 15.0 g | 4 अर्धे भाग · 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 | पनीर भुर्जी | 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 | पनीर पराठा | 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 | मिस्सी रोटी | 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 | कढई पनीर | 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 |
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
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