The short version
- ICMR-NIN sets the adult protein requirement at about 0.83 g per kg of body weight per day; active people often aim higher.
- Combine dal or legumes with grains across the day for a complete amino-acid mix.
- Soya chunks, paneer, curd and chana are the big hitters.
Protein in common foods (approx.)
| Food | Serving | Protein |
|---|---|---|
| Soya chunks (dry) | 30 g | ~15 g |
| Paneer | 100 g | ~18 g |
| Firm tofu | 100 g | ~15 g |
| Cooked dal / lentils | 1 cup (200 g) | ~18 g |
| Cooked chana (chickpeas) | 1 cup (165 g) | ~15 g |
| Curd (dahi) | 1 cup (245 g) | ~8–9 g |
| Greek-style hung curd | 170 g | ~17 g |
| Milk | 250 ml | ~8 g |
| Peanuts | 30 g | ~7 g |
| Eggs (if you eat them) | 2 large | ~12 g |
Values rounded from USDA FoodData Central and Indian Food Composition Tables; brands vary.
A sample 90 g day
- Breakfast: besan chilla with paneer filling + a glass of milk (~25 g)
- Lunch: 1 cup dal, 2 rotis, salad, a bowl of curd (~25 g)
- Snack: roasted chana and peanuts (~12 g)
- Dinner: soya chunk curry or tofu bhurji with rice and vegetables (~28 g)
Practise in the macro-plate game.
If you have a health condition, take medication, are pregnant, or have a history of disordered eating, talk to your clinician before changing how you eat or train.
Common mistakes and fixes
- Relying on one big dal serving a day. Fix: Spread protein across 3–4 meals.
- Counting rotis and rice as protein foods. Fix: They add some, but pair them with dal, paneer, soya or curd.
- Frying every paneer dish. Fix: Grill, bhurji or curry with less oil keeps calories in check.
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Questions people ask
How can vegetarians get 100 g of protein a day?
Spread 25–30 g across 3–4 meals using paneer, soya, dal, curd and legumes.
Is soya safe to eat every day?
Normal food amounts of soya are considered safe for most people.
Sources
- ICMR-NIN. Dietary Guidelines for Indians (2024). Checked October 23, 2026.
- USDA FoodData Central. Checked October 23, 2026.
- ICMR-National Institute of Nutrition. Checked October 23, 2026.
Education only. Not medical advice. Confirm with your clinician.