How Do People in India Get Protein?

December 18, 2025 •

4 min read

According to a 2017 survey, the average Indian protein intake was significantly lower than the recommended dietary allowance. This highlights the importance of understanding the diverse and traditional ways people in India get protein through a variety of nutrient-dense food sources.

Quick Summary

A diverse array of foods in India provides protein, including staples like dals, legumes, and dairy for vegetarians, and eggs, poultry, and fish for non-vegetarians. Combining plant-based sources like lentils and rice creates a complete protein profile, addressing common dietary habits.

Key Points

Dals and Legumes: Staple foods like lentils (dal), chickpeas (chana), and kidney beans (rajma) are primary protein sources, especially when combined with grains like rice to form complete proteins.
Dairy Products: For lacto-vegetarians, milk, curd (dahi), and paneer are crucial, offering high-quality protein and other essential nutrients like calcium.
Soy and Plant-Based Alternatives: Soy chunks and tofu are increasingly popular, providing a concentrated, budget-friendly source of plant-based protein.
Non-Vegetarian Options: Eggs, chicken, mutton, and fish are widely consumed, offering complete protein and essential fatty acids for those who eat meat.
Balanced Combinations: Traditional Indian meals often combine different food groups, like dal and rice, to ensure a complete and balanced amino acid profile.
Affordability and Variety: India's diverse culinary landscape ensures a wide range of affordable protein options, from pulses to eggs, catering to various budgets and preferences.

Traditional Vegetarian Protein Sources in India

India, with its large vegetarian population, has developed a cuisine rich in plant-based protein sources through centuries of culinary tradition. The cornerstone of this protein intake is often the simple, yet powerful, dal.

Legumes and Pulses (Dal)

Lentils, known as 'dal' in India, are a fundamental part of the daily diet across the country. Varieties like masoor dal (red lentils), chana (chickpeas), rajma (kidney beans), and urad dal (black gram) are not only affordable but also packed with protein and fiber. When combined with a grain like rice or roti (whole wheat flatbread), these incomplete proteins form a complete protein, providing all the essential amino acids. This nutritional pairing is a classic feature of Indian meals like Rajma Chawal.

Dairy Products

Dairy plays a crucial role for many lacto-vegetarians. Paneer (cottage cheese), milk, curd (dahi), and buttermilk (chaas) are excellent sources of protein and calcium. Paneer is a versatile ingredient used in curries like Palak Paneer and Paneer Bhurji, providing a substantial protein boost. Curd and buttermilk are not only used in meals but also consumed as refreshing, protein-rich beverages.

Soy-Based Products

With growing health awareness, soy products have gained prominence. Soy chunks and tofu are widely available and offer a highly concentrated source of plant-based protein. Soy chunks (soya badi), known for their meaty texture, are a popular, budget-friendly meat alternative in various curries and dry preparations. Tofu, made from pressed soybean curds, is another popular meat substitute used in stir-fries and curries.

Nuts, Seeds, and Grains

Nuts and seeds are often incorporated into the Indian diet as snacks or recipe additions. Almonds, peanuts, chia seeds, and pumpkin seeds offer healthy fats, fiber, and protein. Peanuts are a particularly affordable protein source, frequently enjoyed roasted or in snack bars (chikki). Whole grains and millets, such as quinoa, oats, jowar, and bajra, also contribute significant protein to the diet. Quinoa, in particular, is a complete protein, making it an excellent addition for vegetarians.

Non-Vegetarian Protein Sources

For non-vegetarians in India, a different set of protein sources is regularly consumed, providing all nine essential amino acids.

Eggs

Eggs are a versatile and affordable source of high-quality protein. They are consumed in various forms, from breakfast staples like boiled eggs and omelets to curries (anda curry) and scrambled preparations like Egg Bhurji.

Poultry and Meat

Chicken, mutton (goat meat), and pork are common meat sources. Chicken, especially lean chicken breast, is widely consumed and is a key ingredient in many curries, kebabs, and tandoori dishes. Mutton and pork are also popular in various regional cuisines.

Fish and Seafood

In coastal regions, fish and seafood are primary sources of protein and omega-3 fatty acids. Varieties like salmon, tuna, rohu, and prawns are popular choices, prepared in a multitude of ways, including curries, fries, and steamed dishes.

Combining Foods for a Complete Protein Diet

A hallmark of Indian cuisine is the natural combination of ingredients that creates a complete protein profile, especially for vegetarian meals. The traditional plate, or thali, often features a combination of grains, lentils, and dairy, ensuring a balanced intake.

Comparison of Common Indian Protein Sources


Food Source	Type	Example Dish	Protein per 100g (Approx.)	Benefits
Masoor Dal	Plant	Dal Tadka	20-25g (uncooked)	High in fiber, affordable, staple food
Soya Chunks	Plant	Soyabean Curry	35-40g	Very high protein, meat substitute, budget-friendly
Paneer	Dairy	Palak Paneer	10-15g	Good calcium source, versatile ingredient
Eggs	Animal	Egg Bhurji	6g per egg	Affordable, complete protein, versatile
Chicken Breast	Animal	Grilled Chicken	25-30g	Lean meat, high-quality complete protein
Rajma	Plant	Rajma Chawal	15g per cup	High fiber, combines with rice for complete protein

Factors Affecting Protein Consumption

While India offers a wealth of protein options, cultural norms, dietary habits, and economic factors can influence consumption. Many traditional diets are high in carbohydrates, with a lower focus on protein, which can contribute to protein deficiency in some populations. However, increased awareness and access to affordable protein sources like eggs and pulses are helping to address this issue.

Conclusion

Indian cuisine is abundant with protein-rich foods, sourced from both vegetarian and non-vegetarian traditions. The smart combination of foods like dal with rice, and the regular inclusion of dairy, eggs, and meat, allows people to meet their nutritional needs. By incorporating these readily available and affordable ingredients, Indians have diverse and flavorful ways to ensure adequate protein intake as part of a balanced diet. Individuals can leverage the country's rich culinary heritage to craft protein-packed meals suitable for any preference or budget.

Here is a useful guide on high-protein Indian foods.

Frequently Asked Questions

The best vegetarian sources include lentils (dal), chickpeas (chana), kidney beans (rajma), dairy products like paneer and curd, and soy products like tofu and soy chunks. Nuts and seeds also contribute significantly.

While it is possible for Indian vegetarians to get enough protein from a balanced diet of pulses, dairy, and grains, some studies suggest average intake can be low. Combining different plant-based proteins, like rice with dal, is key to forming complete proteins.

Non-vegetarians can increase their protein intake by regularly consuming eggs, lean chicken, mutton, fish, and seafood. Including these in curries, grilled dishes, or as standalone meals provides high-quality, complete protein.

Protein powders are used by some individuals, particularly those focused on muscle building, as a supplement to a healthy diet. However, natural sources like pulses, dairy, and eggs remain the most common way to get protein for most Indians.

Complementary protein refers to combining different plant-based foods, such as lentils with rice or whole wheat roti, to get all the essential amino acids. While individual plant sources might be incomplete, the combination creates a complete protein.

Yes, paneer is an excellent and popular source of protein, especially for vegetarians. It provides 10-15g of protein per 100g and is rich in casein, a slow-digesting protein.

Millets like ragi and jowar, along with whole grains such as quinoa and brown rice, are good sources of fiber and protein. While generally lower in protein than legumes or meat, they contribute significantly to overall daily intake when consumed as a staple.