💪 Indian Food Protein Calculator

Protein is essential for muscle repair, immune function, and overall health. Indian cuisine offers diverse protein sources from plant-based dals and legumes to high-quality animal proteins like chicken, fish, and paneer. Understanding protein content helps optimize your diet for fitness goals, whether building muscle or maintaining weight. This calculator provides accurate protein data for 1000+ Indian foods, helping you track daily protein intake effectively. For restaurant protein options, check out Restaurant Calories. Visit Fit Life Regime for comprehensive fitness guidance.

🥩 Animal-Based Protein Foods

🥛 Dairy Protein Sources

🌱 Plant-Based Protein Foods

🍗 Popular Protein Dishes

🥜 Nuts & Seeds Protein

🥦 Protein-Rich Vegetables

Protein Content by Cooking Method

Daily Protein Requirements by Age & Activity

Sedentary Adults: 0.8g per kg body weight (56g for 70kg person)
Moderately Active: 1.2-1.4g per kg body weight (84-98g for 70kg person)
Athletes/Bodybuilders: 1.6-2.0g per kg body weight (112-140g for 70kg person)
Pregnant Women: 1.1g per kg body weight (77g for 70kg person)
Older Adults (65+): 1.0-1.2g per kg body weight (70-84g for 70kg person)

Distribution: Spread protein intake across meals for optimal absorption. Aim for 20-30g protein per meal and 10-15g per snack. Include complete protein sources (animal or complementary plant proteins) for optimal muscle protein synthesis.

How accurate is this protein calculator?

This calculator integrates data from USDA FoodData Central and Indian government nutrition databases, providing accuracy within ±5-10% for most foods. For restaurant protein data, check Restaurant Calories. For detailed protein analysis, use the Chicken Protein & Nutrition Calculator. Actual values may vary based on specific ingredients, cooking methods, and regional recipe variations. For medical nutrition therapy or clinical applications, consult with registered dietitians who can provide personalized assessments.

Which Indian foods are highest in protein?

Top protein sources: Soya chunks dry (52g per 100g; 16g when cooked), chicken breast (31g), peanuts (25.8g), almonds (21.2g), paneer (18.3g), fish (22.1g), eggs (12.6g), Greek yogurt (10.2g), and lentils (9g cooked). These provide high-quality protein essential for muscle repair and growth. Note: Dry soya chunks absorb 3-4x their weight in water during cooking, reducing protein concentration. Vegetarian sources like paneer and soy offer excellent protein quality (PDCAAS 0.9-1.0) comparable to animal proteins.

How much protein do I need daily?

Daily protein needs vary by age, activity level, and goals. Sedentary adults need 0.8g per kg body weight, while athletes require 1.6-2.2g per kg. For a 70kg person: sedentary (56g), moderately active (84-98g), athlete (112-154g). Calculate your needs using our BMR and TDEE calculators and track intake with this protein calculator for optimal results.

Are plant-based proteins complete?

Most plant proteins have lower amounts of one or more essential amino acids compared to animal proteins, but combining sources creates optimal amino acid profiles. Complementary combinations: Dal + rice, lentils + grains, beans + nuts provide all essential amino acids. Important note: Soy protein, quinoa, and amaranth are complete plant proteins on their own with all 9 essential amino acids. Indian cuisine naturally provides these combinations in traditional meals like dal chawal, khichdi, and thali preparations, making vegetarian diets nutritionally complete.