How Much Protein Do Indian Vegetarians Really Need, and How to Get It

Ask most Indian vegetarians where their protein comes from and the answer is "dal." Dal is great, but a katori of it has less protein than people think. Diet surveys in India have found that a large share of our calories comes from cereals like rice and wheat, and protein intake often falls short, especially among women and older adults.

How much you need

The ICMR-NIN guidelines suggest about 0.8 to 1 g of protein per kg of body weight per day for healthy adults. For a 60 kg person, that's roughly 50 to 60 g.

If you lift weights, are trying to lose fat while keeping muscle, or are over 50, many researchers suggest more, often in the range of 1.2 to 1.6 g per kg. Pregnant and breastfeeding women need extra too. People with kidney disease should follow their doctor's advice.

What common foods give you

Approximate figures, which vary by recipe and brand:

• 1 katori cooked dal: 6 to 9 g

• 100 g paneer: about 18 g

• 1 cup (200 g) curd or dahi: about 6 to 7 g; hung curd or Greek yoghurt has more

• 1 glass (250 ml) milk: about 8 g

• 100 g tofu: about 8 to 12 g

• 1 cup cooked rajma or chole: 12 to 15 g

• 30 g roasted chana: about 6 g

• 1 egg, if you eat them: about 6 g

• 2 rotis: about 6 g

Add it up and a typical day of tea, poha, dal-chawal and sabzi often lands around 35 to 45 g. Not terrible, but short for many people.

Easy ways to add more

• Put protein in every meal, not just dinner. Besan chilla or paneer bhurji at breakfast, dal plus curd at lunch, soya or tofu at dinner.

• Mix dal and grains. Combining cereals with pulses, as in khichdi or idli, gives a better mix of amino acids.

• Snack smarter. Roasted chana, sprouts chaat, peanuts or a glass of buttermilk instead of biscuits.

• Don't forget soya. Soya chunks are cheap and among the richest plant protein sources.

Whey or plant protein?

Protein powder is food, not magic. It's useful when your diet can't meet your target easily.

• Whey comes from milk, so it works for lacto-vegetarians. It's well absorbed and well researched for muscle building. Some people with lactose issues do better with whey isolate.

• Plant protein blends like pea and rice suit vegans or those who don't tolerate dairy. A blend usually gives a more complete amino acid profile than a single source.

Choose brands with third-party testing, since protein powders in India have had labelling issues.

The short version

Most Indian vegetarians can meet their protein needs from food with a little planning. Track a few days, add a protein source to each meal, and use powder only to fill the gap.

This article is for general information only and is not medical advice. Supplements are not meant to diagnose, treat, cure or prevent any disease. Speak to your doctor before starting anything new, especially if you are pregnant, breastfeeding, on medication or managing a health condition.

References

1. ICMR-National Institute of Nutrition. Dietary Guidelines for Indians. 2024.

2. ICMR-NIN. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020.

3. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018.

4. Longvah T, et al. Indian Food Composition Tables. National Institute of Nutrition. 2017.