Protein calculator for Indian food
Your daily protein need, protein in common Indian foods, and a protein powder check · ICMR-NIN 2020 and IFCT 2017
Your daily need
Protein calculator: how much protein do you need a day?
For healthy adults. Uses ICMR-NIN guidance for Indian diets. Nothing you type is saved or sent anywhere.
Check your day
Add what you usually eat in a day. Open each group to see more foods. The bar shows how close you get. 1 katori means a small katori (about 150 ml) of cooked food; each food says what it is made from.
Your day so far
- If you have kidney disease, are pregnant or are breastfeeding, ask your doctor or dietitian how much protein is right for you.
- Protein powders can upset the stomach, and their quality varies. If you use one, choose a brand that has been tested by an independent lab.
- Do not use powders instead of meals. Food also gives you fibre, vitamins and minerals.
- Getting enough protein should not mean too many calories or too much fat. Check all three bars together.
- Calories and fat are for the serving shown and are approximate. “Protein per 100 kcal” shows how much protein you get for the energy.
How this works: adults need about 0.83 g of protein per kg of body weight a day, or about 1 g per kg on a mainly cereal-based diet (ICMR-NIN, 2020). For people over 65, an expert group recommends 1.0–1.2 g per kg (PROT-AGE, 2013).
For people who exercise regularly, 1.4–2.0 g per kg (ISSN, 2007). Food values: everyday foods from the ICMR-NIN Indian Food Composition Tables 2017 (serving amounts are our own calculation; curd and soya chunks are not in the tables, so they are approximate).
Cooked dishes from the Indian Nutrient Databank (2024), where serving sizes follow its recipe books.
Protein per 100 g and the serving weight are taken from INDB’s own figures. A bowl weighs a different amount for each dish in INDB, so each row shows its weight.
Per 100 g is blank for boiled egg, lassi, tea and coffee because INDB’s figures do not match the serving shown.
Source for the rest: fruit, nuts, meat and fish from average values in the ICMR-NIN Dietary Guidelines for Indians (2024).
Calories and fat come from the same sources; for everyday foods they are worked out from the raw-food values per 100 g in the tables, scaled to the serving shown.
Medu vada, appam, curd and soya chunks show protein only, because we have no reliable calorie figure for them. The calorie guide is the energy need of a reference Indian adult by activity level (ICMR-NIN 2020, Table 1a).
It does not adjust for height or age, and older adults often need less. The fat guide is no more than 30% of energy (ICMR-NIN Dietary Guidelines 2024). Home recipes and bowl sizes vary, so treat every number as a guide. This is general information, not medical advice.
Katori sizes vary. The ICMR-NIN measuring katoris (Dietary Guidelines 2024, Annexure I) are small 115 to 155 ml, medium 200 ml and large 360 ml.
Here, 1 katori means a small katori (about 150 ml) of cooked food, and each food shows the raw or dry weight it is made from.
In the list of cooked dishes, “bowl” is the Indian Nutrient Databank’s own serving, and its weight is shown on each row.
Food lookup
Protein in Indian food: search any food
Type a food in English or Hindi (paneer, dal, अंडा, idli…). Protein per serving as it reaches the plate, and per 100 g where the official Indian food table gives it.
Figures for basic foods are from the ICMR-NIN Indian Food Composition Tables 2017 (IFCT; the food code is shown under each name), for the raw or dry food, with serving amounts worked out by us; curd and soya chunks are not in IFCT, so their values are approximate.
Cooked dishes (shown as “recipe estimate”) from the Indian Nutrient Databank (INDB) 2024, where serving sizes follow its recipe books. Fruit, nuts, meat and fish are group averages from the ICMR-NIN Dietary Guidelines for Indians (2024). Home recipes and bowl sizes vary, so treat every number as a guide.
Katori sizes vary. The ICMR-NIN measuring katoris (Dietary Guidelines 2024, Annexure I) are small 115 to 155 ml, medium 200 ml and large 360 ml.
Here, 1 katori means a small katori (about 150 ml) of cooked food, and each food shows the raw or dry weight it is made from.
In the list of cooked dishes, “bowl” is the Indian Nutrient Databank’s own serving, and its weight is shown on each row.
Protein powder check
How much of your daily protein does a powder give?
Read the grams of protein per scoop on the label. The result compares it with your target from “My need”.
- Many people can get all the protein they need from normal food.
- If you have kidney disease, are pregnant or are breastfeeding, ask your doctor or dietitian how much protein is right for you.
- Protein powders can upset the stomach, and their quality varies. If you use one, choose a brand that has been tested by an independent lab.
- Do not use powders instead of meals. Food also gives you fibre, vitamins and minerals.
Estimates from Indian food tables (IFCT 2017). This is a guide, not medical advice. Nothing you enter is stored.
Pregnancy and breastfeeding: this calculator does not cover these stages — ask your doctor or dietitian.
This article is part of our Calculators & Tools series: simple tools that help you work out what your body needs each day.
This is Part 1: the protein calculator.
Start exercising, want to go on a diet or just curious whether your meals are giving you enough protein?
The protein calculator for Indian food will estimate how much you might want to aim for each day, based on your age, weight, sex, diet and activity – and give you some mealtime ideas along the way. Don’t rely on this as medical advice, but take it as a helpful starting point.
How much protein do I need?
Protein requirements depend on body weight, age, activity and general health. For healthy adults in India, the reference value is around 0.83 g of protein per kg of body weight every day (ICMR-NIN 2020). That’s about 50 g a day for an average 60 kg adult. This is an approximate guideline and not a precise recommendation for each individual.
The tool currently uses 1.0 g/kg for vegetarians and 0.83 g/kg for others. The higher figure reflects realistic allowances for diets which may consist largely of cereals and pulses – since the quality and digestibility of protein in these foods can vary.
It does not mean that every vegetarian must have 1.0 g/kg, or that every non-vegetarian will naturally have more than they need. Portion sizes and general diet quality are still important factors – this is a practical approach for the tool, so long as it is clearly explained that it is not a clinical recommendation.
Adults over 65 should be aware that muscle mass and strength can decline with age, so they may need to consume more protein than the basic adult reference value, depending on their health and activity level.
People who exercise regularly and do strength training may also need to increase their intake beyond the basic reference, depending on the nature and extent of their activity. Someone who is ill, eating very little or recovering from an operation may need specialist advice.
As a practical matter, I would look at the person’s usual diet, portion sizes and general lifestyle before making recommendations. For a standard healthy adult, the ICMR-NIN reference applies.
How much protein per kg? A simple table of protein needs
These examples are based on a 60 kg adult. The figures are general guidelines, not individual recommendations.
| Group | General guide | For a 60 kg person |
|---|---|---|
| Healthy adult (India) | 0.83 g/kg/day (ICMR-NIN 2020) | About 50 g/day |
| Mostly cereal-and-pulse vegetarian diet | Around 1.0 g/kg/day as a rough guide | About 60 g/day |
| Adults over 65 | Needs vary; consider health, appetite and activity | No single value applies |
| Regular exercise / strength training | May need more than the basic adult reference | Depends on the type and extent of activity |
Getting there with everyday food
These example days illustrate how normal meals can add up to a reasonable protein intake – the estimates are approximate and depend on how much food is actually consumed.
Vegetarian day – around 55–60 g
Breakfast: two besan chillas (about 50 g besan) with a small bowl of curd (about 14 g). Lunch: two rotis, one katori of dal and vegetables (about 14 g). Snack: 200 ml milk (about 7 g). Dinner: 100 g paneer with two rotis and vegetables (about 23 g). Total: about 58 g.
Egg day – around 55–65 g
Breakfast: two eggs with two slices of whole-wheat bread (about 16 g). Lunch: two rotis, one katori of dal and vegetables (about 14 g). Snack: small serving of roasted chana (about 5 g).
Dinner: two eggs in curry, with rice or rotis and vegetables (about 14 g). A glass of milk during the day provides about 7 g. Total: about 56 g, depending on portion sizes.
Non-vegetarian day – around 65–70 g
Breakfast: one boiled egg with a glass of milk and small serving of poha (about 13 g). Lunch: 100 g cooked chicken with two rotis and vegetables (about 30 g). Snack: small bowl of curd (about 5 g).
Dinner: one katori of dal with rice or rotis and vegetables (about 14 g). Total: about 62 g, a little more chicken or another protein-rich food would bring the total closer to 65–70 g.
A common mistake is to think that one bowl of dal contains as much protein as a large helping of paneer, soya or chicken – a small, watery katori may have less dal than you expect.
Roti, rice, milk, curd and snacks add to the total, so consider the whole day rather than a single food. An Indian food protein calculator can help you to look at your diet, but the portions are important.
Spreading it over the day
For many people, it is easier to include a source of protein with each of the main meals, rather than trying to consume most of the day’s protein at the evening meal. At breakfast, try besan chilla, eggs, milk or curd.
For lunch, consider dal, rajma, chole, eggs, fish or chicken. At the evening meal, try pulses, paneer, tofu, eggs or another appropriate food. Add roasted chana or curd as a snack, if you like.
You do not need to make every meal elaborate: a bowl of dal with roti or rice, or curd with a meal, may be enough. If you use an egg protein calculator, remember that one egg contains roughly 6–7 g of protein, so eggs can contribute to your total but may not be enough on their own.
When this calculator is not for you
This calculator provides general guidance for healthy adults – it is not a way of setting protein requirements for medical conditions. If you have kidney disease, consult your doctor or dietitian before making changes to your protein intake.
Some people with kidney disease need to reduce their protein intake, while others may have particular requirements based on their condition and treatment.
If you are pregnant or breastfeeding, under 18, recovering from an illness or operation, or have been advised to limit your protein intake by a doctor, consult a suitably qualified healthcare professional.
Children and adolescents have different requirements from adults – serious athletes or people doing high-volume training may also need to have their requirements assessed individually. Do not use the results of the calculator as a substitute for professional medical advice.
Protein in Indian foods
Quick guide: Most Indian food items such as dal, beans, milk, curd, paneer, eggs, fish and chicken can provide good quantities of protein depending on the type and amount consumed. You can include them in your daily meals to meet your daily protein requirements without spending extra.
Introduction
Protein is required for body building and repair. This guide provides values for common food items in terms of one katori, roti, one egg or one glass of milk. In this guide, one katori means a small katori (about 150 ml) of cooked food, as defined in the tool above.
The values given are approximate and may vary depending on the type of food and preparation.
Understanding the protein values
Some entries for the same food item may vary. This is because some values are given for dry/raw items while the others are for cooked ones. For example, dry rajma absorbs water when cooked, increasing its weight. However, water does not add protein, so 100 g of cooked and dry rajma do not have the same quantity of protein.
The same applies to dal – the amount of protein in one katori depends on how much water is added.
The amount of food you take can also vary depending on your preparation and serving. For example, one katori of thin dal will have less protein than one katori of thick dal. The values given here are to indicate approximate quantities of various food items.
Protein-rich foods in Indian diet
Vegetarian foods
The values below are given per 100 g of food, as listed in IFCT 2017. Most values are for raw foods; paneer and milk are listed in their usual form. They are not the values for the same quantity of cooked food (ICMR-NIN, IFCT 2017).
| Food item | Amount of protein |
|---|---|
| Moong dal (dry) | 23.9 g per 100 g |
| Masoor dal (dry) | 24.4 g per 100 g |
| Chana dal (dry) | 21.6 g per 100 g |
| Rajma (dry) | 19.5–19.9 g per 100 g |
| Whole chickpeas (kala chana, dry) | 18.8 g per 100 g |
| Paneer | 18.9 g per 100 g |
| Cow’s milk | 3.3 g per 100 g |
| Buffalo milk | 3.7 g per 100 g |
Figures are from the Indian Food Composition Tables (IFCT 2017), ICMR-NIN.
Note: Dry/raw food values are not the same as values for the same weight of cooked food. All values are approximate.
A common Indian dish like one katori of cooked dal, chole, or rajma can give you a good amount of protein. However, bear in mind that the amount depends on how much you cook and the recipe used.
Soya chunks are also a good source of protein. Make sure to check the packet for the amount of protein in 100 g of dry soya chunks. When cooked, the chunks retain more water and hence increase in weight.
Eggs
One boiled medium-sized egg has 6–7 g of protein. The value of protein in one egg depends on its size. According to IFCT 2017, there are approximately 13.4 g of protein in 100 g of boiled whole eggs (ICMR-NIN, IFCT 2017).
You can use one boiled egg, egg bhurji, or egg curry with roti or rice for a good supply of protein. However, try not to rely on just one or two foods for all your protein requirements.
Fish and chicken
The amount of protein varies with the type and cut of fish and chicken. According to IFCT 2017, there are approximately 21.8 g of protein in 100 g of raw, skinless chicken breast.
For fish, there are approximately 19.7 g of protein in 100 g of raw rohu. These are values for raw food, not for the same quantity of cooked food as stated in the tables (ICMR-NIN, IFCT 2017).
Fish and chicken can be included in your daily meals depending on your preferences and budget. Again, bear in mind that weight changes as food is cooked due to loss or gain of water.
Protein-rich fruits
Fruits such as guava, banana, apple, papaya, and orange are good for general health but have low protein content. They should not be relied on as the main protein sources. Instead, make use of more protein-rich foods such as dal, beans, milk, curd, paneer, eggs, fish, and chicken. You can enjoy fruits with curd or milk as a snack.
Getting more value from plant-based proteins
A vegetarian diet can supply adequate protein if it has a good variety of foods. Try to have the following combinations:
- Dal and rice or roti – both have protein.
- Rajma/chole and rice – rice provides carbohydrates while beans provide protein.
- Besan chilla and curd – another good combination for breakfast.
- Soya chunks and vegetables – you can use them in making pulao or curry.
- Sprouts and curd – curd provides extra protein.
It is not always necessary to combine the right foods at one meal. What matters most is a good variety of food throughout the day.
We have already established that dals, chana, milk, and curd are relatively cheap sources of protein. Make sure to choose healthy foods that can add up to your daily protein requirement without breaking the bank.
Common myths about protein
Myth 1: One bowl of dal provides enough protein for the day.
One bowl of dal can add good amounts of protein to your diet, but it cannot supply sufficient quantities of protein for the day.
Myth 2: Only eggs, chicken, and fish have good amounts of protein.
This is not true since most plant-based foods such as dal, beans, soya, milk, curd, and paneer have generous amounts of protein. Therefore, vegetarians can meet their protein needs by including a good variety of protein-rich vegetarian foods in their daily diet.
Myth 3: Fruits are good sources of protein.
This is not true since most fruits have low amounts of protein.
Myth 4: Everyone needs to take protein powder.
This is untrue: most people can get adequate amounts of protein from a normal balanced diet. However, protein supplements may help some people who cannot meet their needs through food alone. Their use should be guided by a qualified healthcare professional.
Questions people often ask
How much protein does a 70 kg man need?
Using the ICMR-NIN adult reference value of 0.83 g/kg/day, a 70 kg adult needs about 58 g a day (ICMR-NIN 2020). General health, diet quality, activity level and age can influence the recommendation.
How can an Indian get 70 g of protein a day?
Include a protein food at each meal: besan chilla and curd at breakfast, dal with roti and curd at lunch, roasted chana as a snack, and paneer, tofu, eggs, fish or chicken at dinner. The exact amount depends on portion sizes.
How can I eat 100 g of protein a day on an Indian diet?
It is possible with suitable planning and portion sizes of foods such as soya chunks, dal, dairy, eggs, fish or chicken. However, 100 g is not a requirement for everyone – find out whether it is appropriate for you.
Is dal enough protein for vegetarians?
Dal is a good source, but a small bowl may not provide as much protein as your daily requirement. Combine it with other protein foods such as beans, soya, milk, curd, paneer, nuts and seeds – and pay attention to portions.
Do I need protein powder?
Not necessarily: many people can get all the protein they need from normal food. Supplements may be convenient in some cases, but are not a requirement for most people and should not be used as a substitute for food.
Does extra protein harm the kidneys?
People with kidney disease may need to adjust their protein intake, depending on their condition. For healthy adults, requirements vary, but consuming large amounts of protein unnecessarily is not a substitute for a balanced diet.
Which Indian food has the highest protein content?
According to the IFCT 2017, soybean is among the foods with the highest amounts of protein. There are about 35.6 g of protein in 100 g of soybean. However, this is the value for soybean, not soya chunks. Different soy products will have different amounts of protein (ICMR-NIN, IFCT 2017).
How much protein does one roti, one egg and one bowl of dal have?
One roti provides approximately 3 g of protein, one medium-sized egg provides 6–7 g of protein, while one bowl of dal varies depending on the recipe. Therefore, you need to consider the size of the roti, the size of the egg and the amount of dal used to determine the amount of protein.
The values given for roti and dal are approximate values and not an exact representation of the amount of protein in one serving as described in IFCT 2017.
Is paneer a better protein source than soya?
Dry soya products generally have higher amounts of protein per 100 g than paneer. Therefore, it is better to take paneer with soya products than to rely on paneer alone for extra protein.
However, make sure you compare the right kinds of soya with paneer. It is better to compare dry soya with paneer than to compare cooked soya with paneer.
Is sprouted moong a good protein source?
Like all other legumes, sprouted moong has a good amount of protein. However, you need to consider the amount of protein in 100 g of sprouts as compared to other legumes.
Sprouted moong has more water content than dry moong, which means that the amounts of protein per 100 g will be lower. Sprouts can be used as a side dish or mixed with curd or other legumes.
Can I get all the protein I need from vegetarian food?
Most people can meet their protein requirements by eating a healthy vegetarian diet as long as they eat a good variety of foods. Make sure to include legumes, soya, milk, curd, paneer, and eggs in your daily diet if you are a vegetarian. Your protein requirements will also depend on your sex, weight, age, and level of physical activity.
The Calculators & Tools series
- Part 1: Protein Calculator (you are here)
- Part 2: Vitamin Requirements Calculator
Read more
- Which protein is best for you?
- After 60: what your body needs beyond dal-roti
- Is your daily walk doing enough?
- Protein-rich vegetarian foods in India
- Senior nutrition: protein
References
- ICMR-National Institute of Nutrition. A Brief Note on Nutrient Requirements for Indians: the Recommended Dietary Allowances (RDA) and Estimated Average Requirements (EAR), 2020. Available at: ICMR-NIN – RDA 2020 brief note. Accessed October 28, 2026.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013. Available at: JAMDA – PROT-AGE position paper. Accessed October 28, 2026.
- International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007. Available at: PubMed Central – ISSN position stand. Accessed October 28, 2026.
- Indian Nutrient Databank (INDB). Available at: INDB – GitHub repository. Accessed October 28, 2026.
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024 Revised Edition. Available at: ICMR-NIN – Dietary Guidelines for Indians 2024. Accessed October 28, 2026.
All reference links checked on October 28, 2026.
Disclaimer
This calculator provides a general indication for educational purposes only. It is not a substitute for medical advice and should not be used as a basis for diagnosis or treatment. Consult a doctor or suitably qualified dietitian for personal medical advice.
