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
| # | వంటకం | 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 బాదంపప్పులు · 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 ముక్కలు · 120 g | 294 | 18.6 g |
| 11 | Walnuts | 15.0 g | 4 ముక్కలు · 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 ముక్కలు · 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 | పనీర్ పరాఠా | 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 ముక్కలు · 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 |
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
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.
మూలం·IFCT 2017 + published recipe weights·జూలై 2026న సమీక్షించాం
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