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.
| # | Dish | Protein /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | Chicken Tikka | 25.0 g | 6 pieces · 120 g | 234 | 30.0 g |
| 2 | Peanuts | 25.0 g | 1 small handful · 25 g | 141 | 6.3 g |
| 3 | Tandoori Chicken | 24.0 g | 2 pieces (quarter bird) · 150 g | 263 | 36.0 g |
| 4 | Masala Peanuts | 24.0 g | 1 small bowl · 30 g | 168 | 7.2 g |
| 5 | Fish Tikka | 22.0 g | 6 pieces · 120 g | 198 | 26.4 g |
| 6 | Roasted Papad | 22.0 g | 1 papad · 13 g | 46 | 2.9 g |
| 7 | Besan (Gram Flour) | 22.0 g | 2 tablespoons · 30 g | 111 | 6.6 g |
| 8 | Almonds | 20.5 g | 10 almonds · 12 g | 72 | 2.5 g |
| 9 | Chicken 65 | 20.0 g | 1 plate · 150 g | 368 | 30.0 g |
| 10 | Fish Fry (Tawa) | 20.0 g | 2 pieces · 120 g | 240 | 24.0 g |
| 11 | Pistachios | 20.0 g | 10 pistachios · 12 g | 68 | 2.4 g |
| 12 | Paneer | 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 | Keema Matar | 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 | Kadai Chicken | 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 | Walnuts | 15.0 g | 4 halves · 12 g | 81 | 1.8 g |
| 21 | Mutton Curry | 14.0 g | 1 katori · 150 g | 263 | 21.0 g |
| 22 | Peanut Chikki | 14.0 g | 1 piece · 25 g | 120 | 3.5 g |
| 23 | Prawn Curry | 13.5 g | 1 katori · 150 g | 173 | 20.3 g |
| 24 | Fish Curry | 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 | Paneer Bhurji | 12.5 g | 1 katori · 120 g | 252 | 15.0 g |
| 27 | Chicken Curry | 12.5 g | 1 katori · 150 g | 195 | 18.8 g |
| 28 | Goan Fish Curry | 12.5 g | 1 katori · 150 g | 188 | 18.8 g |
| 29 | Chilli Paneer | 12.0 g | 1 plate · 150 g | 345 | 18.0 g |
| 30 | Namkeen Mixture | 12.0 g | 1 small bowl · 30 g | 156 | 3.6 g |
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.