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.
| # | Dish | Protein /100 g | Serving | kcal /serving | Protein /serving |
|---|---|---|---|---|---|
| 1 | Peanuts | 25.0 g | 1 small handful · 25 g | 141 | 6.3 g |
| 2 | Masala Peanuts | 24.0 g | 1 small bowl · 30 g | 168 | 7.2 g |
| 3 | Roasted Papad | 22.0 g | 1 papad · 13 g | 46 | 2.9 g |
| 4 | Besan (Gram Flour) | 22.0 g | 2 tablespoons · 30 g | 111 | 6.6 g |
| 5 | Almonds | 20.5 g | 10 almonds · 12 g | 72 | 2.5 g |
| 6 | Pistachios | 20.0 g | 10 pistachios · 12 g | 68 | 2.4 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 | 14.0 g | 1 piece · 25 g | 120 | 3.5 g |
| 13 | Paneer Bhurji | 12.5 g | 1 katori · 120 g | 252 | 15.0 g |
| 14 | Chilli Paneer | 12.0 g | 1 plate · 150 g | 345 | 18.0 g |
| 15 | Namkeen Mixture | 12.0 g | 1 small bowl · 30 g | 156 | 3.6 g |
| 16 | Soya Chunk Curry | 11.0 g | 1 katori · 150 g | 195 | 16.5 g |
| 17 | Kaju Katli | 11.0 g | 2 pieces · 30 g | 147 | 3.3 g |
| 18 | Whole Wheat Flour (Atta) | 10.6 g | 1 roti's worth · 30 g | 96 | 3.2 g |
| 19 | Suji (Semolina) | 10.5 g | 1 katori raw · 80 g | 280 | 8.4 g |
| 20 | Kalakand | 10.0 g | 1 piece · 40 g | 140 | 4.0 g |
| 21 | Paneer Paratha | 9.0 g | 1 paneer paratha · 120 g | 318 | 10.8 g |
| 22 | Missi Roti | 9.0 g | 1 missi roti · 55 g | 138 | 5.0 g |
| 23 | Murukku (Chakli) | 9.0 g | 4 pieces · 40 g | 204 | 3.6 g |
| 24 | Kadai Paneer | 8.8 g | 1 katori · 150 g | 263 | 13.2 g |
| 25 | Pav (Bread Roll) | 8.5 g | 1 pav · 45 g | 124 | 3.8 g |
| 26 | Paneer Butter Masala | 8.5 g | 1 katori · 150 g | 300 | 12.8 g |
| 27 | Besan Ladoo | 8.5 g | 1 ladoo · 40 g | 186 | 3.4 g |
| 28 | Milk Peda | 8.5 g | 1 peda · 25 g | 98 | 2.1 g |
| 29 | Moong Dal Chilla | 8.5 g | 2 chillas · 120 g | 192 | 10.2 g |
| 30 | Plain Naan | 8.1 g | 1 plain naan · 90 g | 257 | 7.3 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.