{"id":8603,"date":"2026-10-28T16:28:46","date_gmt":"2026-10-28T10:58:46","guid":{"rendered":"https:\/\/higoodhealth.com\/india\/?p=8603"},"modified":"2026-10-28T16:28:46","modified_gmt":"2026-10-28T10:58:46","slug":"protein-calculator","status":"publish","type":"post","link":"https:\/\/higoodhealth.com\/india\/protein-calculator\/","title":{"rendered":"Protein Calculator for Indian Food: How Much Protein Do I Need? | Calculators &#038; Tools | Part 1"},"content":{"rendered":"\n<div class=\"hghprot\" id=\"hghprot\">\n<style>\n.hghprot{--ink:#1d2733;--muted:#5b6673;--line:#dfe3ea;--c1:#1f6f5c;--c1s:#e3f1ec;--c2:#1d5fa8;--c2s:#e7f0fb;--c3:#6a3d9a;--c3s:#f2ecfa;container-type:inline-size;container-name:hghprot;font-family:inherit;color:var(--ink);max-width:1040px;margin:1.5rem auto;border:1px solid #cfe5da;border-top:6px solid var(--c1);border-radius:16px;background:#fff;padding:18px 16px 16px;box-sizing:border-box;line-height:1.5;box-shadow:0 2px 12px rgba(31,111,92,.08)}\n.hghprot 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food list (AJ 23 Oct) *\/\n.hghprot .pc-live{background:#fff;border:1px solid #cfe5da;border-top:4px solid var(--c1);border-radius:12px;padding:10px 12px;box-shadow:0 -2px 12px rgba(31,111,92,.12);position:sticky;bottom:0;z-index:5;margin-top:10px}\n.hghprot .pc-livet{margin:0 0 4px;font-weight:700;font-size:.9rem;color:var(--c1)}\n.hghprot .pc-live .pc-total{font-size:.9rem;margin-top:4px}\n.hghprot .pc-live{max-height:34vh;overflow-y:auto;display:flex;flex-direction:column}\n.hghprot .pc-live .pc-livet{order:-2}\n.hghprot .pc-live .pc-total{order:-1;margin:0 0 4px}\n.hghprot .pc-live .pc-why,.hghprot .pc-live .pc-nutr{font-size:.8rem;line-height:1.35}\n.hghprot .pc-live .pc-b{margin:2px 0}\n.hghprot .pc-live .pc-bl{font-size:.82rem}\n.hghprot .pc-live{padding:8px 12px}\n.hghprot .pc-live .pc-total{font-size:.85rem;line-height:1.35}\n@container hghprot (min-width:760px){\n.hghprot .pc-split{display:grid;grid-template-columns:minmax(0,1.5fr) minmax(0,1fr);gap:16px;align-items:start}\n.hghprot .pc-live{position:sticky;top:12px;bottom:auto;margin-top:0;box-shadow:0 2px 12px rgba(31,111,92,.10)}\n.hghprot .pc-live{max-height:none;overflow:visible;display:block}\n.hghprot .pc-live .pc-total{margin:4px 0 0}\n.hghprot .pc-live .pc-nutr{font-size:.88rem}\n.hghprot .pc-live .pc-why{font-size:.92rem;line-height:1.5}\n.hghprot .pc-live .pc-b{margin:6px 0}\n.hghprot .pc-live .pc-bl{font-size:.92rem}\n.hghprot .pc-live{padding:10px 12px}\n.hghprot .pc-live .pc-total{font-size:.92rem}\n}\n<\/style>\n<p class=\"hp-title\"><span aria-hidden=\"true\">\ud83e\udd63<\/span> Protein calculator for Indian food<\/p>\n<p class=\"hp-promise\">Your daily protein need, protein in common Indian foods, and a protein powder check \u00b7 ICMR-NIN 2020 and IFCT 2017<\/p>\n<div class=\"hp-tabs\" role=\"tablist\" aria-label=\"Calculator sections\">\n  <button type=\"button\" role=\"tab\" id=\"hp-t1\" aria-controls=\"hp-p1\" aria-selected=\"true\">My need<\/button>\n  <button type=\"button\" role=\"tab\" id=\"hp-t2\" aria-controls=\"hp-p2\" aria-selected=\"false\" tabindex=\"-1\">Food lookup<\/button>\n  <button type=\"button\" role=\"tab\" id=\"hp-t3\" aria-controls=\"hp-p3\" aria-selected=\"false\" tabindex=\"-1\">Check a protein powder<\/button>\n<\/div>\n<div class=\"hp-bar\">\n  <div class=\"hp-grp hp-pills hp-who\" role=\"group\" aria-label=\"Who is this for (for the calorie guide)\"><span class=\"hp-lab\">WHO<\/span><button type=\"button\" data-w=\"m\" aria-pressed=\"false\">Man<\/button><button type=\"button\" data-w=\"f\" aria-pressed=\"false\">Woman<\/button><\/div>\n  <div class=\"hp-grp hp-pills hp-diet\" role=\"group\" aria-label=\"What do you eat\"><span class=\"hp-lab\">DIET<\/span><button type=\"button\" data-d=\"veg\" aria-pressed=\"true\">Veg<\/button><button type=\"button\" data-d=\"egg\" aria-pressed=\"false\">Veg + egg<\/button><button type=\"button\" data-d=\"nonveg\" aria-pressed=\"false\">Non-veg<\/button><\/div>\n<\/div>\n<div class=\"hp-panel\" id=\"hp-p1\" role=\"tabpanel\" aria-labelledby=\"hp-t1\" tabindex=\"0\">\n<div class=\"hghpc\" id=\"hghpc\" data-region=\"india\">\n<p class=\"hp-tag\"><span aria-hidden=\"true\">\ud83c\udfaf<\/span> Your daily need<\/p>\n<h3>Protein calculator: how much protein do you need a day?<\/h3>\n<p class=\"pc-sub\">For healthy adults. Uses ICMR-NIN guidance for Indian diets. Nothing you type is saved or sent anywhere.<\/p>\n\n<form class=\"pc-form\" novalidate onsubmit=\"return false\">\n  <div class=\"pc-grid\">\n    <div>\n      <label class=\"pc-l\" for=\"pc-weight\">Your weight<\/label>\n      <div class=\"pc-row\">\n        <input id=\"pc-weight\" type=\"number\" inputmode=\"decimal\" min=\"1\" step=\"0.1\" placeholder=\"e.g. 60\" aria-describedby=\"pc-err\">\n        <div class=\"pc-units\" role=\"group\" aria-label=\"Weight unit\">\n          <button type=\"button\" data-unit=\"kg\" aria-pressed=\"true\">kg<\/button>\n          <button type=\"button\" data-unit=\"lb\" aria-pressed=\"false\">lb<\/button>\n        <\/div>\n      <\/div>\n    <\/div>\n    <div>\n      <label class=\"pc-l\" for=\"pc-age\">Your age<\/label>\n      <input id=\"pc-age\" type=\"number\" inputmode=\"numeric\" min=\"18\" max=\"110\" step=\"1\" placeholder=\"e.g. 45\">\n    <\/div>\n    <div>\n      <label class=\"pc-l\" for=\"pc-activity\">How active are you?<\/label>\n      <select id=\"pc-activity\">\n        <option value=\"normal\">Mostly sitting (desk work, little walking)<\/option>\n        <option value=\"light\">Light exercise or daily walking<\/option>\n        <option value=\"exercise\">Regular workouts, sport or building muscle<\/option>\n      <\/select>\n    <\/div>\n    <div hidden>\n      <label class=\"pc-l\" for=\"pc-diet\">What do you eat?<\/label>\n      <select id=\"pc-diet\">\n        <option value=\"veg\">Vegetarian<\/option>\n        <option value=\"egg\">Eggetarian (vegetarian + eggs)<\/option>\n        <option value=\"nonveg\">Non-vegetarian<\/option>\n      <\/select>\n    <\/div>\n    <div hidden>\n      <label class=\"pc-l\" for=\"pc-sex\">Sex (for the calorie guide)<\/label>\n      <select id=\"pc-sex\">\n        <option value=\"\">Choose\u2026<\/option>\n        <option value=\"f\">Female<\/option>\n        <option value=\"m\">Male<\/option>\n      <\/select>\n    <\/div>\n  <\/div>\n  <fieldset style=\"margin-top:12px\">\n    <legend>Does any of these apply to you?<\/legend>\n    <label class=\"pc-check\"><input type=\"checkbox\" id=\"pc-kidney\"> I have kidney disease<\/label>\n    <label class=\"pc-check\"><input type=\"checkbox\" id=\"pc-preg\"> I am pregnant or breastfeeding<\/label>\n  <\/fieldset>\n  <button type=\"submit\" class=\"pc-btn\">Work out my protein<\/button>\n  <div class=\"pc-err\" id=\"pc-err\" role=\"alert\"><\/div>\n<\/form>\n\n<div class=\"pc-result\" id=\"pc-result\" aria-live=\"polite\" hidden><\/div>\n\n<div class=\"pc-day\" id=\"pc-day\">\n  <h4>Check your day<\/h4>\n  <p class=\"pc-why\" style=\"margin-top:0\">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.<\/p>\n  <div class=\"pc-split\">\n  <div id=\"pc-foods\"><\/div>\n  <div class=\"pc-live\" id=\"pc-live\">\n  <p class=\"pc-livet\">Your day so far<\/p>\n  <div class=\"pc-bars\" id=\"pc-bars\"><\/div>\n  <div class=\"pc-total\" id=\"pc-total\" aria-live=\"polite\"><\/div>\n  <div class=\"pc-nutr\" id=\"pc-nutr\" aria-live=\"polite\"><\/div>\n  <\/div>\n  <\/div>\n  <div class=\"pc-rec\" id=\"pc-rec\" aria-live=\"polite\"><\/div>\n  <div class=\"pc-know\" id=\"pc-know\">\n    <strong>Things to know<\/strong>\n    <ul>\n      <li>If you have kidney disease, are pregnant or are breastfeeding, ask your doctor or dietitian how much protein is right for you.<\/li>\n      <li>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.<\/li>\n      <li>Do not use powders instead of meals. Food also gives you fibre, vitamins and minerals.<\/li>\n      <li>Getting enough protein should not mean too many calories or too much fat. Check all three bars together.<\/li>\n      <li>Calories and fat are for the serving shown and are approximate. \u201cProtein per 100 kcal\u201d shows how much protein you get for the energy.<\/li>\n    <\/ul>\n  <\/div>\n  <div class=\"pc-share\" id=\"pc-share\">\n    <p class=\"pc-why\" style=\"margin:0 0 8px\">Keep this for later. These buttons open your own WhatsApp or email. We never see your number or email.<\/p>\n    <a class=\"pc-sbtn pc-wa\" id=\"pc-wa\" href=\"https:\/\/wa.me\/\" target=\"_blank\" rel=\"noopener\">Send to my WhatsApp<\/a>\n    <a class=\"pc-sbtn pc-gm\" id=\"pc-gm\" href=\"https:\/\/mail.google.com\/mail\/?view=cm&amp;fs=1&amp;su=My%20daily%20protein%20target\" target=\"_blank\" rel=\"noopener\">Email with Gmail<\/a>\n    <a class=\"pc-sbtn pc-em\" id=\"pc-em\" href=\"mailto:?subject=My%20daily%20protein%20target\">Other email app<\/a>\n    <button type=\"button\" class=\"pc-sbtn pc-cp\" id=\"pc-cp\">Copy text<\/button>\n    <p class=\"pc-howto\">To keep it for yourself on WhatsApp, pick the chat with your own name marked \u201c(You)\u201d at the top of the list.<\/p>\n  <\/div>\n<\/div>\n\n<p class=\"pc-note\">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 (<a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\" target=\"_blank\" rel=\"noopener\">ICMR-NIN, 2020<\/a>). For people over 65, an expert group recommends 1.0\u20131.2 g per kg (<a href=\"https:\/\/doi.org\/10.1016\/j.jamda.2013.05.021\" target=\"_blank\" rel=\"noopener\">PROT-AGE, 2013<\/a>).<\/p>\n<p class=\"pc-note\">For people who exercise regularly, 1.4\u20132.0 g per kg (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2117006\" target=\"_blank\" rel=\"noopener\">ISSN, 2007<\/a>). 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).<\/p>\n<p class=\"pc-note\">Cooked dishes from the <a href=\"https:\/\/github.com\/lindsayjaacks\/Indian-Nutrient-Databank-INDB-\" target=\"_blank\" rel=\"noopener\">Indian Nutrient Databank (2024)<\/a>, where serving sizes follow its recipe books.<\/p>\n<p class=\"pc-note\">Protein per 100 g and the serving weight are taken from INDB&#8217;s own figures. A bowl weighs a different amount for each dish in INDB, so each row shows its weight.<\/p>\n<p class=\"pc-note\">Per 100 g is blank for boiled egg, lassi, tea and coffee because INDB&#8217;s figures do not match the serving shown.<\/p>\n<p class=\"pc-note\">Source for the rest: fruit, nuts, meat and fish from average values in the <a href=\"https:\/\/www.nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI24thJune2024fin.pdf\" target=\"_blank\" rel=\"noopener\">ICMR-NIN Dietary Guidelines for Indians (2024)<\/a>.<\/p>\n<p class=\"pc-note\">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.<\/p>\n<p class=\"pc-note\">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).<\/p>\n<p class=\"pc-note\">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.<\/p>\n<p class=\"pc-note\">Katori sizes vary. The ICMR-NIN measuring katoris (<a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\" target=\"_blank\" rel=\"noopener\">Dietary Guidelines 2024, Annexure I<\/a>) are small 115 to 155 ml, medium 200 ml and large 360 ml.<\/p>\n<p class=\"pc-note\">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.<\/p>\n<p class=\"pc-note\">In the list of cooked dishes, \u201cbowl\u201d is the Indian Nutrient Databank\u2019s own serving, and its weight is shown on each row.<\/p>\n<\/div>\n<\/div>\n<div class=\"hp-panel\" id=\"hp-p2\" role=\"tabpanel\" aria-labelledby=\"hp-t2\" tabindex=\"0\" hidden>\n<div class=\"hghpt\" id=\"hghpt\">\n<p class=\"hp-tag\"><span aria-hidden=\"true\">\ud83d\udd0e<\/span> Food lookup<\/p>\n<h3>Protein in Indian food: search any food<\/h3>\n<p class=\"pt-sub\">Type a food in English or Hindi (paneer, dal, \u0905\u0902\u0921\u093e, idli\u2026). Protein per serving as it reaches the plate, and per 100 g where the official Indian food table gives it.<\/p>\n<div class=\"pt-bar\">\n  <input type=\"search\" id=\"pt-q\" placeholder=\"Search, e.g. paneer or \u0926\u093e\u0932\" aria-label=\"Search foods\">\n  <select id=\"pt-sort\" aria-label=\"Sort\"><option value=\"p\">Most protein per serving<\/option><option value=\"h\">Most protein per 100 g<\/option><option value=\"n\">A to Z<\/option><\/select>\n<\/div>\n<div class=\"pt-chips\" role=\"group\" aria-label=\"Diet\" hidden>\n  <button type=\"button\" data-d=\"all\" aria-pressed=\"true\">All foods<\/button>\n  <button type=\"button\" data-d=\"v\" aria-pressed=\"false\">Vegetarian<\/button>\n  <button type=\"button\" data-d=\"e\" aria-pressed=\"false\">Vegetarian + eggs<\/button>\n  <button type=\"button\" data-d=\"n\" aria-pressed=\"false\">With meat and fish<\/button>\n<\/div>\n<div class=\"pt-count\" id=\"pt-count\" aria-live=\"polite\"><\/div>\n<div class=\"pt-grid\" id=\"pt-body\"><\/div>\n<p class=\"pt-note\">Figures for basic foods are from the ICMR-NIN <strong>Indian Food Composition Tables 2017<\/strong> (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.<\/p>\n<p class=\"pt-note\">Cooked dishes (shown as \u201crecipe estimate\u201d) from the <a href=\"https:\/\/github.com\/lindsayjaacks\/Indian-Nutrient-Databank-INDB-\" target=\"_blank\" rel=\"noopener\">Indian Nutrient Databank (INDB) 2024<\/a>, where serving sizes follow its recipe books. Fruit, nuts, meat and fish are group averages from the <a href=\"https:\/\/www.nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI24thJune2024fin.pdf\" target=\"_blank\" rel=\"noopener\">ICMR-NIN Dietary Guidelines for Indians (2024)<\/a>. Home recipes and bowl sizes vary, so treat every number as a guide.<\/p>\n<p class=\"pc-note\">Katori sizes vary. The ICMR-NIN measuring katoris (<a href=\"https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\" target=\"_blank\" rel=\"noopener\">Dietary Guidelines 2024, Annexure I<\/a>) are small 115 to 155 ml, medium 200 ml and large 360 ml.<\/p>\n<p class=\"pc-note\">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.<\/p>\n<p class=\"pc-note\">In the list of cooked dishes, \u201cbowl\u201d is the Indian Nutrient Databank\u2019s own serving, and its weight is shown on each row.<\/p>\n<\/div>\n<\/div>\n<div class=\"hp-panel\" id=\"hp-p3\" role=\"tabpanel\" aria-labelledby=\"hp-t3\" tabindex=\"0\" hidden>\n<p class=\"hp-tag\"><span aria-hidden=\"true\">\ud83e\udd64<\/span> Protein powder check<\/p>\n<h3 class=\"pp-h\">How much of your daily protein does a powder give?<\/h3>\n<p class=\"pp-sub\">Read the grams of protein per scoop on the label. The result compares it with your target from \u201cMy need\u201d.<\/p>\n<div class=\"pp-grid\">\n  <div><label for=\"pp-g\">Protein per scoop (g)<\/label><input id=\"pp-g\" type=\"number\" inputmode=\"decimal\" min=\"1\" max=\"60\" step=\"0.5\" placeholder=\"e.g. 25\" aria-describedby=\"pp-err\"><\/div>\n  <div><label for=\"pp-n\">Scoops a day<\/label><input id=\"pp-n\" type=\"number\" inputmode=\"numeric\" min=\"1\" max=\"6\" step=\"1\" value=\"1\"><\/div>\n  <div><label for=\"pp-s\">Added sugar per scoop (g, optional)<\/label><input id=\"pp-s\" type=\"number\" inputmode=\"decimal\" min=\"0\" max=\"60\" step=\"0.5\" placeholder=\"e.g. 3\"><\/div>\n<\/div>\n<div class=\"pp-err\" id=\"pp-err\" role=\"alert\"><\/div>\n<div class=\"pp-stop\" id=\"pp-stop\" hidden>If you have kidney disease, are pregnant or are breastfeeding, ask your doctor or dietitian how much protein is right for you.<\/div>\n<div class=\"pp-res\" id=\"pp-res\" aria-live=\"polite\"><\/div>\n<div class=\"pp-know\">\n  <strong>Things to know<\/strong>\n  <ul>\n    <li>Many people can get all the protein they need from normal food.<\/li>\n    <li>If you have kidney disease, are pregnant or are breastfeeding, ask your doctor or dietitian how much protein is right for you.<\/li>\n    <li>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.<\/li>\n    <li>Do not use powders instead of meals. Food also gives you fibre, vitamins and minerals.<\/li>\n  <\/ul>\n<\/div>\n<\/div>\n<p class=\"hp-foot\">Estimates from Indian food tables (IFCT 2017). This is a guide, not medical advice. Nothing you enter is stored.<\/p>\n<p class=\"hp-preg\">Pregnancy and breastfeeding: this calculator does not cover these stages \u2014 ask your doctor or dietitian.<\/p>\n<script data-no-optimize=\"1\" data-no-defer=\"1\" data-cfasync=\"false\">\n(function(){\n  var root=document.getElementById('hghpc'); if(!root||root.dataset.ready)return; root.dataset.ready='1';\n  \/\/ g = protein per serving, k = kcal per serving, f = fat g per serving (null = no reliable value). s: I = ICMR-NIN IFCT 2017 (our verified 7640 table), D = INDB 2024 recipe, G = ICMR-NIN Dietary Guidelines 2024 group average. t: v = veg, e = egg, n = non-veg\n  var FOODS=[\n    {c:'Everyday',n:'Roti \/ chapati',d:'1 roti (30 g atta)',g:3,t:'v',s:'I',k:91,f:0.4},\n    {c:'Everyday',n:'Rice',d:'1 katori cooked (from about 40 g raw rice)',g:3,t:'v',s:'I',k:135,f:0.2},\n    {c:'Everyday',n:'Moong or toor dal',d:'1 katori cooked (from about 20 g dry dal)',g:5,t:'v',s:'I',k:72,f:0.3},\n    {c:'Everyday',n:'Chana dal or rajma',d:'1 katori cooked (from about 40 g dry dal or rajma)',g:8.5,t:'v',s:'I',k:130,f:1.4},\n    {c:'Everyday',n:'Milk',d:'1 glass (200 ml)',g:6.5,t:'v',s:'I',k:146,f:9.0},\n    {c:'Everyday',n:'Curd \/ dahi',d:'1 katori (150 g), approx.',g:5,t:'v',s:'I',k:null,f:null},\n    {c:'Everyday',n:'Paneer',d:'50 g (two small cubes)',g:9,t:'v',s:'I',k:129,f:7.4},\n    {c:'Everyday',n:'Soya chunks',d:'25 g dry, approx.',g:13,t:'v',s:'I',k:null,f:null},\n    {c:'South Indian',n:'Idli',d:'1 idli (about 25 g)',g:1.2,t:'v',s:'D',k:34,f:0.1},\n    {c:'South Indian',n:'Plain dosa',d:'1 dosa (about 35 g)',g:3.7,t:'v',s:'D',k:138,f:3.0},\n    {c:'South Indian',n:'Masala dosa',d:'1 dosa (about 210 g)',g:6.9,t:'v',s:'D',k:345,f:16},\n    {c:'South Indian',n:'Pesarattu (moong dosa)',d:'1 pesarattu (about 25 g)',g:3.3,t:'v',s:'D',k:76,f:3.1},\n    {c:'South Indian',n:'Uttapam',d:'1 uttapam (about 70 g)',g:4.2,t:'v',s:'D',k:174,f:6.1},\n    {c:'South Indian',n:'Medu vada',d:'1 vada (about 80 g)',g:3.5,t:'v',s:'D',k:null,f:null},\n    {c:'South Indian',n:'Appam',d:'1 appam (about 155 g)',g:4.8,t:'v',s:'D',k:null,f:null},\n    {c:'South Indian',n:'Sambar',d:'1 bowl (about 255 g)',g:8.6,t:'v',s:'D',k:249,f:11},\n    {c:'South Indian',n:'Rasam',d:'1 bowl (about 390 g)',g:4.4,t:'v',s:'D',k:104,f:3.4},\n    {c:'South Indian',n:'Upma',d:'1 bowl (about 105 g)',g:3.5,t:'v',s:'D',k:157,f:8.0},\n    {c:'South Indian',n:'Curd rice',d:'1 plate (about 215 g)',g:12.4,t:'v',s:'D',k:423,f:9.3},\n    {c:'West and East',n:'Poha',d:'1 bowl (about 55 g)',g:3.3,t:'v',s:'D',k:161,f:7.7},\n    {c:'West and East',n:'Khaman dhokla',d:'1 piece (about 120 g)',g:2.3,t:'v',s:'D',k:65,f:3.3},\n    {c:'West and East',n:'Methi thepla',d:'1 thepla (about 35 g)',g:3.3,t:'v',s:'D',k:126,f:5.8},\n    {c:'West and East',n:'Dalma (Odia dal with vegetables)',d:'1 bowl (about 265 g)',g:13,t:'v',s:'D',k:314,f:12},\n    {c:'North Indian',n:'Plain paratha',d:'1 paratha (about 55 g)',g:2.8,t:'v',s:'D',k:166,f:9.4},\n    {c:'North Indian',n:'Aloo paratha',d:'1 paratha (about 95 g)',g:3.5,t:'v',s:'D',k:191,f:9.5},\n    {c:'North Indian',n:'Rajma curry',d:'1 bowl (about 120 g)',g:7.1,t:'v',s:'D',k:172,f:6.9},\n    {c:'North Indian',n:'Dal makhani',d:'1 bowl (about 355 g)',g:11.7,t:'v',s:'D',k:262,f:11},\n    {c:'North Indian',n:'Palak paneer',d:'1 bowl (about 295 g)',g:11.9,t:'v',s:'D',k:230,f:14},\n    {c:'North Indian',n:'Matar paneer',d:'1 bowl (about 275 g)',g:18.3,t:'v',s:'D',k:374,f:21},\n    {c:'Vegetables, fruit and nuts',n:'Aloo gobhi',d:'1 bowl (about 175 g)',g:3.3,t:'v',s:'D',k:187,f:14},\n    {c:'Vegetables, fruit and nuts',n:'Bhindi sabzi',d:'1 bowl (about 165 g)',g:3,t:'v',s:'D',k:184,f:15},\n    {c:'Vegetables, fruit and nuts',n:'Fruit (banana, apple, guava\u2026)',d:'1 medium fruit, about 150 g',g:1.5,t:'v',s:'G',k:103,f:0.6},\n    {c:'Vegetables, fruit and nuts',n:'Fruit salad',d:'1 bowl (about 305 g)',g:2.8,t:'v',s:'D',k:238,f:3.7},\n    {c:'Vegetables, fruit and nuts',n:'Peanuts or mixed nuts',d:'a small handful, 30 g',g:5,t:'v',s:'G',k:180,f:16},\n    {c:'Drinks',n:'Tea with milk',d:'1 cup',g:0.8,t:'v',s:'D',k:34,f:1.1},\n    {c:'Drinks',n:'Coffee with milk',d:'1 cup',g:2.9,t:'v',s:'D',k:104,f:3.4},\n    {c:'Drinks',n:'Lassi',d:'1 tall glass',g:5.7,t:'v',s:'D',k:80,f:3.0},\n    {c:'Eggs',n:'Boiled egg',d:'1 egg',g:6.7,t:'e',s:'D',k:68,f:4.6},\n    {c:'Eggs',n:'Egg bhurji',d:'1 egg (about 70 g)',g:7.2,t:'e',s:'D',k:109,f:8.5},\n    {c:'Eggs',n:'Egg curry',d:'1 bowl (about 150 g)',g:8.2,t:'e',s:'D',k:178,f:13},\n    {c:'Chicken, meat and fish',n:'Chicken curry',d:'1 bowl (about 250 g)',g:29.2,t:'n',s:'D',k:320,f:19},\n    {c:'Chicken, meat and fish',n:'Mutton curry (korma)',d:'1 bowl (about 365 g)',g:26,t:'n',s:'D',k:424,f:31},\n    {c:'Chicken, meat and fish',n:'Fish curry',d:'1 bowl (about 255 g)',g:22.3,t:'n',s:'D',k:282,f:17},\n    {c:'Chicken, meat and fish',n:'Bengali fish curry (machher jhol)',d:'1 bowl (about 310 g)',g:22.6,t:'n',s:'D',k:340,f:22},\n    {c:'Chicken, meat and fish',n:'Chicken or mutton pieces',d:'100 g raw meat',g:21,t:'n',s:'G',k:166,f:9.3},\n    {c:'Chicken, meat and fish',n:'Fish pieces',d:'100 g raw fish',g:18,t:'n',s:'G',k:118,f:4.2}\n  ];\n  var unit='kg', target=null, counts=FOODS.map(function(){return 0;});\n  var q=function(id){return root.querySelector('#'+id);};\n  var err=q('pc-err'), res=q('pc-result'), day=q('pc-day');\n  root.querySelectorAll('.pc-units button').forEach(function(b){\n    b.addEventListener('click',function(){\n      unit=b.dataset.unit;\n      root.querySelectorAll('.pc-units button').forEach(function(x){x.setAttribute('aria-pressed',String(x===b));});\n      q('pc-weight').placeholder = unit==='kg' ? 'e.g. 60' : 'e.g. 132';\n    });\n  });\n  function round5(x){return Math.round(x\/5)*5;}\n  function calc(){\n    err.textContent='';\n    var fail=function(m){err.textContent=m;res.hidden=true;target=null;day.hidden=false;draw();};\n    var w=parseFloat(q('pc-weight').value), a=parseInt(q('pc-age').value,10);\n    if(!(w>0)){fail('Please enter your weight.');return;}\n    var kg = unit==='kg' ? w : w*0.4536;\n    if(30>kg||kg>250){fail('Please check the weight: it should be between 30 and 250 kg (66 to 550 lb).');return;}\n    if(!(a>0)){fail('Please enter your age.');return;}\n    if(18>a){fail('This calculator is for adults (18 and over). Children\u2019s needs are different: please ask your child\u2019s doctor.');return;}\n    if(a>110){fail('Please check the age.');return;}\n    res.hidden=false;\n    if(q('pc-kidney').checked||q('pc-preg').checked){\n      var who = q('pc-kidney').checked ? 'With kidney disease, the right amount of protein depends on your kidney function and can be lower or higher than usual.' : 'During pregnancy and breastfeeding you need extra protein, and the right amount depends on your stage.';\n      res.innerHTML='<div class=\"pc-stop\">'+who+' Please ask your doctor or a dietitian for your own number. This calculator does not give one for your situation.<\/div>';\n      day.hidden=true; target=null; return;\n    }\n    var diet=q('pc-diet').value, act=q('pc-activity').value, cereal=(diet==='veg'), ex=(act==='exercise'), light=(act==='light');\n    var base = cereal ? 1.0 : 0.83, lo, hi, why;\n    if(ex){lo=1.4;hi=2.0;why='You exercise regularly, so the range is 1.4\u20132.0 g per kg of body weight.';}\n    else if(a>=65){lo=Math.max(base,1.0);hi=1.2;why='Over 65, muscles need more protein to stay strong: about '+lo.toFixed(1)+'\u20131.2 g per kg of body weight.';}\n    else {lo=base;hi=null;why = cereal ? 'A vegetarian diet built on cereals and dal gives less complete protein, so ICMR-NIN advises about 1 g per kg of body weight.' : 'With eggs, meat or fish in your diet, ICMR-NIN advises about 0.83 g per kg of body weight.';}\n    if(light?!ex:false){why+=' Walking and light exercise are great for you, but they do not raise this recommended amount.';}\n    var gLo=round5(kg*lo), gHi= hi ? round5(kg*hi) : null;\n    target=gLo;\n    var txt = gHi ? ('About '+gLo+'\u2013'+gHi+' g a day') : ('About '+gLo+' g a day');\n    lastRange = gHi ? (gLo+'\u2013'+gHi+' g') : (gLo+' g');\n    res.innerHTML='<div class=\"pc-big\">'+txt+'<\/div><p class=\"pc-why\">'+why+' Your weight: '+Math.round(kg)+' kg.<\/p><p class=\"pc-why\">Spread it over your meals: about '+Math.round(gLo\/3)+' g at each of breakfast, lunch and dinner works better than one big serving.<\/p>';\n    day.hidden=false; draw();\n  }\n  var ENG={f:[1660,1660,2130],m:[2110,2110,2710]}, FATPCT=0.30;\n  function kcalGuide(){ var sx=q('pc-sex').value; if(!sx) return 0; var ac=q('pc-activity').value; return ENG[sx][ac==='exercise'?2:(ac==='light'?1:0)]; }\n  function barHtml(label,val,max,unitTxt,warn,cls,note){ var pct=Math.min(100,Math.round(100*val\/max)), over=(warn?val>max:false); return '<div class=\"pc-b\"><div class=\"pc-bl\"><span>'+label+'<\/span><span'+(over?' class=\"pc-flag\"':'')+'>'+Math.round(val)+' of '+Math.round(max)+unitTxt+(over?' (over)':'')+'<\/span><\/div><div class=\"pc-bar\" aria-hidden=\"true\"><span class=\"'+cls+(over?' pc-over':'')+'\" style=\"width:'+pct+'%\"><\/span><\/div>'+(note?'<div class=\"pc-why\" style=\"margin:0\">'+note+'<\/div>':'')+'<\/div>'; }\n  function fatTxt(x){return (x<10?(Math.round(x*10)\/10):Math.round(x));}\n  function nutTxt(f){ if(f.k==null) return 'Calories and fat: not available'; return f.k+' kcal \u00b7 '+f.f+' g fat \u00b7 '+(Math.round(f.g\/f.k*1000)\/10)+' g protein per 100 kcal'; }\n  function draw(){\n    var box=q('pc-foods'), diet=q('pc-diet').value;\n    var ok=function(f){return f.t==='v'||(f.t==='e'?diet!=='veg':(f.t==='n'?diet==='nonveg':false));};\n    var groups=[], html='';\n    FOODS.forEach(function(f,i){ if(!ok(f)){counts[i]=0;return;} if(-1===groups.indexOf(f.c))groups.push(f.c); });\n    groups.forEach(function(g,gi){\n      html+='<details class=\"pc-grp\" data-g=\"'+g+'\"'+(gi===0?' open':'')+'><summary>'+g+'<\/summary>';\n      FOODS.forEach(function(f,i){ if(f.c!==g||!ok(f))return;\n        html+='<div class=\"pc-food\"><div>'+f.n+'<small>'+f.d+' \u00b7 about '+(f.rg||f.g)+' g protein<\/small><small class=\"pc-nu\">'+nutTxt(f)+'<\/small><\/div><div class=\"pc-step\"><button type=\"button\" data-i=\"'+i+'\" data-d=\"-1\" aria-label=\"Less '+f.n+'\">\u2212<\/button><output id=\"pc-c'+i+'\">'+counts[i]+'<\/output><button type=\"button\" data-i=\"'+i+'\" data-d=\"1\" aria-label=\"More '+f.n+'\">+<\/button><\/div><\/div>';\n      });\n      html+='<\/details>';\n    });\n    box.innerHTML=html;\n    if(!box.dataset.built){\n      box.addEventListener('click',function(e){var b=e.target.closest('button[data-i]');if(!b)return;var i=+b.dataset.i;counts[i]=Math.max(0,Math.min(20,counts[i]+(+b.dataset.d)));q('pc-c'+i).textContent=counts[i];total();});\n      box.dataset.built='1';\n    }\n    total();\n  }\n  var REC={\n    veg:['Curd \/ dahi','Chana dal or rajma','Milk','Paneer','Peanuts or mixed nuts','Soya chunks'],\n    egg:['Boiled egg','Curd \/ dahi','Chana dal or rajma','Milk','Paneer','Peanuts or mixed nuts'],\n    nonveg:['Boiled egg','Fish curry','Chicken curry','Curd \/ dahi','Chana dal or rajma','Milk']\n  };\n  var lastWhy='', lastRange='', lastMsg='', isMobile=\/Android|iPhone|iPad|iPod|Mobi\/i.test(navigator.userAgent);\n  function find(n){for(var i=0;FOODS.length>i;i++){if(FOODS[i].n===n)return FOODS[i];}return null;}\n  function suggest(gap){\n    var list=(REC[q('pc-diet').value]||REC.veg).map(find).filter(Boolean), picks=[], left=gap, steps=0;\n    var add=function(f){var p=null;for(var j=0;picks.length>j;j++){if(picks[j].f===f)p=picks[j];} if(p){p.n++;}else{p={f:f,n:1};picks.push(p);} left-=f.g;};\n    var cnt=function(f){for(var j=0;picks.length>j;j++){if(picks[j].f===f)return picks[j].n;}return 0;};\n    \/\/ pass 1: one serving each, in order, skipping items that overshoot a lot\n    for(var k=0;list.length>k;k++){ if(0>=left||picks.length>=4)break; if(left+3>=list[k].g) add(list[k]); }\n    \/\/ pass 2: top up with the item that fits best (max 3 of any one food, max 4 foods)\n    while(left>0?12>steps:false){\n      var ok=list.filter(function(f){var c=cnt(f);return 3>c?(c>0||4>picks.length):false;});\n      if(!ok.length)break;\n      var under=ok.filter(function(f){return left>=f.g;}).sort(function(x,y){return y.g-x.g;});\n      var over=ok.filter(function(f){return f.g>left;}).sort(function(x,y){return x.g-y.g;});\n      add(under.length?under[0]:over[0]); steps++;\n    }\n    return picks;\n  }\n  function unitOf(d){return d.replace(\/,\\s*approx\\.?\/,'').trim();}\n  var BF=['Idli','Plain dosa','Masala dosa','Pesarattu (moong dosa)','Uttapam','Medu vada','Appam','Upma','Poha','Khaman dhokla','Methi thepla','Plain paratha','Aloo paratha','Boiled egg','Egg bhurji','Milk','Tea with milk','Coffee with milk'];\n  var SN=['Fruit (banana, apple, guava\u2026)','Fruit salad','Peanuts or mixed nuts','Lassi'];\n  var MEALS=['Breakfast','Lunch','Dinner','Snacks'];\n  function slotOf(f){ if(BF.indexOf(f.n)>-1) return 0; if(SN.indexOf(f.n)>-1) return 3; return 1; }\n  function shortName(n){return n.replace(\/\\s*\\([^)]*\\)\/g,'');}\n  function plan(picks){\n    var items=[];\n    counts.forEach(function(c,i){ if(c>0) items.push({f:FOODS[i],n:c,o:c}); });\n    picks.forEach(function(p){ var ex=null; items.forEach(function(it){ if(it.f===p.f) ex=it; }); if(ex){ex.n+=p.n;} else items.push({f:p.f,n:p.n,o:0}); });\n    var meals=[[],[],[],[]], g=[0,0,0,0];\n    var put=function(s,it,n){ if(n>0){ meals[s].push({f:it.f,n:n,o:it.o,tot:it.n}); g[s]+=n*it.f.g; } };\n    items.forEach(function(it){\n      var s=slotOf(it.f);\n      if(s===1){ var a=Math.ceil(it.n\/2), b=it.n-a; if(g[1]>g[2]){var t=a;a=b;b=t;} put(1,it,a); put(2,it,b); }\n      else put(s,it,it.n);\n    });\n    return {meals:meals,g:g};\n  }\n  function itemTxt(x,html){\n    var t=shortName(x.f.n)+(x.n>1?' \u00d7'+x.n:''), tag='';\n    if(x.o===0) tag=' (suggested)'; else if(x.tot>x.o) tag=' (more)';\n    return t+(tag?(html?'<span class=\"pc-new\">'+tag+'<\/span>':tag):'');\n  }\n  function planLines(pl,html){\n    var out=[], diet=q('pc-diet').value;\n    pl.meals.forEach(function(m,k){\n      if(m.length){ out.push(m.map(function(x){return itemTxt(x,html);}).join(', ')+' \u2013 about '+Math.round(pl.g[k])+' g'); }\n      else if(k===0){ out.push('nothing with much protein yet. '+(diet==='veg'?'Milk, curd or a pesarattu':'An egg, milk or a pesarattu')+' would help.'); }\n    });\n    return out;\n  }\n  var ARTS=[\n    {p:'\/india\/best-protein-for-you\/',t:'Which protein is best for you?',w:function(){return true;}},\n    {p:'\/india\/senior-nutrition-protein-gap-india\/',t:'After 60: what your body needs beyond dal-roti',w:function(a){return a>=60;}},\n    {p:'\/india\/is-daily-walk-enough-holistic-exercise\/',t:'Is your daily walk doing enough?',w:function(a,act){return act==='light';}}\n  ];\n  function arts(){\n    var a=parseInt(q('pc-age').value,10)||0, act=q('pc-activity').value;\n    return ARTS.filter(function(x){return x.w(a,act);});\n  }\n  function lineOf(p){var tot=Math.round(p.n*p.f.g);return p.f.n+': '+(p.n>1?p.n+' \u00d7 ':'')+unitOf(p.f.d)+', about '+tot+' g protein'+(p.f.k!=null?(', '+Math.round(p.n*p.f.k)+' kcal, '+fatTxt(p.n*p.f.f)+' g fat'):'');}\n  function fbTarget(){ var veg=(q('pc-diet').value==='veg'); return Math.round(60*(veg ? 1.0 : 0.83)\/5)*5; }\n  function total(){\n    var tg=target, fb=false; if(tg==null){ tg=fbTarget(); fb=true; }\n    var t=0; counts.forEach(function(c,i){t+=c*FOODS[i].g;});\n    t=Math.round(t);\n    var kc=0, ft=0, pk=0, miss=[];\n    counts.forEach(function(c,i){ if(c>0){ if(FOODS[i].k==null){miss.push(shortName(FOODS[i].n));} else {kc+=c*FOODS[i].k; ft+=c*FOODS[i].f; pk+=c*FOODS[i].g;} } });\n    var nut='';\n    if(kc>0){ nut='About '+Math.round(kc)+' kcal and '+fatTxt(ft)+' g fat from these foods. Protein per 100 kcal: about '+(Math.round(pk\/kc*1000)\/10)+' g.'+(miss.length?' Not counted (no calorie data): '+miss.join(', ')+'.':''); }\n    else if(miss.length){ nut='No calorie data for: '+miss.join(', ')+'.'; }\n    q('pc-nutr').textContent=nut;\n    var G=kcalGuide(), fmax=G*FATPCT\/9, bh=barHtml('Protein',t,tg,' g',false,'','');\n    if(G>0){\n      var kn=(kc>G?'These foods already pass your calorie guide. ':'')+(miss.length?'Not counted (no calorie data): '+miss.join(', ')+'.':'');\n      var fn=(kc>0?('Fat gives '+Math.round(ft*9\/kc*100)+'% of the calories in these foods (guide: up to '+Math.round(FATPCT*100)+'%).'):'');\n      bh+=barHtml('Calories',kc,G,' kcal',true,'pc-c2',kn)+barHtml('Fat',ft,fmax,' g',true,'pc-c2',fn)+'<p class=\"pc-why\">A guide, not a target. It counts only the foods you picked, and your needs depend on your height, health and goals. Ask your doctor or dietitian for your own numbers.<\/p>';\n    } else { bh+='<p class=\"pc-why\">Choose your sex above to see a calorie and fat guide next to your protein.<\/p>'; }\n    q('pc-bars').innerHTML=bh;\n    var gap=tg-t, rec=q('pc-rec'), html='', lines=[];\n    q('pc-total').textContent = t===0 ? 'Add your usual foods above.' : (gap>0 ? ('Your day: about '+t+' g. About '+gap+' g short of '+tg+' g.') : ('Your day: about '+t+' g. That meets your '+tg+' g.'));\n    if(fb){ q('pc-total').textContent+=' Compared with a typical 60 kg adult ('+tg+' g a day) until you work out your own need above.'; }\n    if(gap>0){\n      var picks=suggest(gap); lines=picks.map(lineOf);\n      html='<strong>'+(t===0?'Easy ways to reach '+tg+' g a day:':'Easy ways to close the '+gap+' g gap:')+'<\/strong><ul>'+lines.map(function(l){return '<li>'+l+'<\/li>';}).join('')+'<\/ul><p class=\"pc-why\" style=\"margin-top:6px\">Spread them across breakfast, lunch and dinner. Everyday food is enough for most healthy adults.<\/p>';\n    } else {\n      html='<strong>You are meeting your target.<\/strong><p class=\"pc-why\" style=\"margin-top:4px\">Keep protein spread across your meals, and keep it steady from day to day.<\/p>';\n    }\n    var pl=plan(gap>0?picks:[]), hasPlan=pl.meals.some(function(m){return m.length>0;}), al=arts();\n    if(hasPlan){ html+='<div class=\"pc-plan\"><strong>An example: how protein adds up through a day<\/strong><ul>'+planLines(pl,true).map(function(l){return '<li>'+l+'<\/li>';}).join('')+'<\/ul><p class=\"pc-why\" style=\"margin-top:6px\">Built from the foods you picked'+(gap>0?', plus the ones marked suggested':'')+'. Swap in similar foods you like. This is only an example to show how protein adds up, not a set diet.<\/p><p class=\"pc-why\" style=\"margin-top:6px\">If you have kidney disease, are pregnant or are breastfeeding, ask your doctor or dietitian how much protein is right for you.<\/p><\/div>'; }\n    html+='<div class=\"pc-plan\"><strong>Read more<\/strong><ul>'+al.map(function(x){return '<li><a href=\"'+x.p+'\">'+x.t+'<\/a><\/li>';}).join('')+'<\/ul><\/div>';\n    rec.innerHTML=html;\n    \/\/ share text: stays on the reader's device; opens their own app\n    var msg=(fb?('Typical daily protein for a 60 kg adult: '+tg+' g'):('My daily protein target: '+lastRange))+' (about '+Math.round(tg\/3)+' g at each main meal).\\n'+(t>0?('My usual day: about '+t+' g.\\n'):'')+(nut?(nut+'\\n'):'')+(G>0?('Daily guide for me: about '+G+' kcal, fat up to '+Math.round(fmax)+' g.\\n'):'')+(lines.length?('Easy ways to get there:\\n- '+lines.join('\\n- ')+'\\n'):'I am meeting my target.\\n')\n      +(hasPlan?('\\nAn example (not a set diet):\\n'+planLines(pl,false).join('\\n')+'\\n'):'')\n      +'\\nRead more:\\n'+al.map(function(x){return '- '+x.t+' '+location.origin+x.p;}).join('\\n')\n      +'\\n\\nWork it out again if your weight or activity changes.\\nFrom the HiGoodHealth protein calculator: '+location.origin+location.pathname;\n    lastMsg=msg; var enc=encodeURIComponent(msg), sub=encodeURIComponent('My daily protein target');\n    q('pc-wa').href=(isMobile?'https:\/\/wa.me\/?text=':'https:\/\/web.whatsapp.com\/send?text=')+enc;\n    q('pc-gm').href='https:\/\/mail.google.com\/mail\/?view=cm&fs=1&su='+sub+'&body='+enc;\n    q('pc-em').href='mailto:?subject='+encodeURIComponent('My daily protein target')+'&body='+encodeURIComponent(msg);\n  }\n  q('pc-cp').addEventListener('click',function(){\n    var b=this, done=function(){b.textContent='Copied';setTimeout(function(){b.textContent='Copy text';},2000);};\n    var ok=!!navigator.clipboard; if(!window.isSecureContext) ok=false; if(ok){navigator.clipboard.writeText(lastMsg).then(done,fallback);} else fallback();\n    function fallback(){var t=document.createElement('textarea');t.value=lastMsg;t.style.position='fixed';t.style.opacity='0';document.body.appendChild(t);t.select();try{document.execCommand('copy');done();}catch(e){}document.body.removeChild(t);}\n  });\n  root.querySelector('.pc-form').addEventListener('submit',function(e){e.preventDefault();calc();});\n  ['pc-diet','pc-activity','pc-sex'].forEach(function(id){q(id).addEventListener('change',function(){ if(!res.hidden){ calc(); } else { if(!day.hidden){ draw(); } } });});\n  if(!day.hidden){ draw(); }\n})();\n<\/script>\n<script data-no-optimize=\"1\" data-no-defer=\"1\" data-cfasync=\"false\">\n(function(){\n  var root=document.getElementById('hghpt'); if(!root||root.dataset.ready)return; root.dataset.ready='1';\n  var R=[{\"n\": \"Paneer\", \"a\": \"\u092a\u0928\u0940\u0930\", \"s\": \"50 g (two small cubes)\", \"p\": 9, \"h\": 18.86, \"t\": \"v\", \"c\": \"IFCT L003\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Moong dal (green gram dal)\", \"a\": \"\u092e\u0942\u0902\u0917 \u0926\u093e\u0932 moong\", \"s\": \"1 katori cooked, from about 20 g dry\", \"p\": 5, \"h\": 23.86, \"t\": \"v\", \"c\": \"IFCT B010\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Arhar \/ toor dal (red gram dal)\", \"a\": \"\u0905\u0930\u0939\u0930 \u0924\u0942\u0930 \u0926\u093e\u0932 arhar toor tur\", \"s\": \"1 katori cooked, from about 20 g dry\", \"p\": 4, \"h\": 21.7, \"t\": \"v\", \"c\": \"IFCT B021\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Chana dal (Bengal gram dal)\", \"a\": \"\u091a\u0928\u093e \u0926\u093e\u0932 chana\", \"s\": \"1 katori boiled, from about 40 g dry\", \"p\": 9, \"h\": 21.55, \"t\": \"v\", \"c\": \"IFCT B001\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Rajma, brown\", \"a\": \"\u0930\u093e\u091c\u092e\u093e rajma kidney beans\", \"s\": \"1 katori cooked, from about 40 g dry\", \"p\": 8, \"h\": 19.5, \"t\": \"v\", \"c\": \"IFCT B019\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Soybean, brown, dry\", \"a\": \"\u0938\u094b\u092f\u093e\u092c\u0940\u0928 soyabean\", \"s\": \"\u2014\", \"p\": null, \"h\": 35.58, \"t\": \"v\", \"c\": \"IFCT B024\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Milk, cow\", \"a\": \"\u0926\u0942\u0927 doodh\", \"s\": \"1 glass (200 ml)\", \"p\": 6.5, \"h\": 3.26, \"t\": \"v\", \"c\": \"IFCT L002\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Milk, buffalo\", \"a\": \"\u092d\u0948\u0902\u0938 \u0915\u093e \u0926\u0942\u0927 doodh\", \"s\": \"1 glass (200 ml)\", \"p\": 7, \"h\": 3.68, \"t\": \"v\", \"c\": \"IFCT L001\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Egg, whole\", \"a\": \"\u0905\u0902\u0921\u093e anda egg\", \"s\": \"1 egg\", \"p\": 6, \"h\": 13.28, \"t\": \"e\", \"c\": \"IFCT M001\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Wheat atta (roti)\", \"a\": \"\u0906\u091f\u093e \u0930\u094b\u091f\u0940 chapati atta\", \"s\": \"1 roti, from 30 g atta\", \"p\": 3, \"h\": 10.57, \"t\": \"v\", \"c\": \"IFCT A019\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Rice, raw, milled\", \"a\": \"\u091a\u093e\u0935\u0932 chawal\", \"s\": \"1 katori cooked, from about 40 g raw\", \"p\": 3, \"h\": 7.94, \"t\": \"v\", \"c\": \"IFCT A015\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Curd \/ dahi\", \"a\": \"\u0926\u0939\u0940 dahi yogurt\", \"s\": \"1 katori (150 g)\", \"p\": 5, \"h\": 3.5, \"t\": \"v\", \"c\": \"Approx., not in IFCT\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Soya chunks\", \"a\": \"\u0938\u094b\u092f\u093e \u091a\u0902\u0915\u094d\u0938 nutrela soya\", \"s\": \"25 g dry (1 katori soaked)\", \"p\": 13, \"h\": 52, \"t\": \"v\", \"c\": \"Approx., not in IFCT\", \"g\": \"Basic foods (per 100 g and per serving)\"}, {\"n\": \"Idli\", \"a\": \"\u0907\u0921\u0932\u0940\", \"s\": \"1 idli (about 25 g)\", \"p\": 1.2, \"h\": 4.6, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Plain dosa\", \"a\": \"\u0921\u094b\u0938\u093e dosa\", \"s\": \"1 dosa (about 35 g)\", \"p\": 3.7, \"h\": 10.3, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Masala dosa\", \"a\": \"\u092e\u0938\u093e\u0932\u093e \u0921\u094b\u0938\u093e\", \"s\": \"1 dosa (about 210 g)\", \"p\": 6.9, \"h\": 3.3, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Pesarattu (moong dosa)\", \"a\": \"\", \"s\": \"1 pesarattu (about 25 g)\", \"p\": 3.3, \"h\": 12.3, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Uttapam\", \"a\": \"\", \"s\": \"1 uttapam (about 70 g)\", \"p\": 4.2, \"h\": 6.2, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Medu vada\", \"a\": \"\", \"s\": \"1 vada (about 80 g)\", \"p\": 3.5, \"h\": 4.4, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Appam\", \"a\": \"\", \"s\": \"1 appam (about 155 g)\", \"p\": 4.8, \"h\": 3.1, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Sambar\", \"a\": \"\u0938\u093e\u0902\u092d\u0930 sambhar\", \"s\": \"1 bowl (about 255 g)\", \"p\": 8.6, \"h\": 3.4, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Rasam\", \"a\": \"\", \"s\": \"1 bowl (about 390 g)\", \"p\": 4.4, \"h\": 1.1, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Upma\", \"a\": \"\u0909\u092a\u092e\u093e\", \"s\": \"1 bowl (about 105 g)\", \"p\": 3.5, \"h\": 3.3, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Curd rice\", \"a\": \"\u0926\u0939\u0940 \u091a\u093e\u0935\u0932\", \"s\": \"1 plate (about 215 g)\", \"p\": 12.4, \"h\": 5.8, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"South Indian\"}, {\"n\": \"Poha\", \"a\": \"\u092a\u094b\u0939\u093e\", \"s\": \"1 bowl (about 55 g)\", \"p\": 3.3, \"h\": 6.1, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"West and East\"}, {\"n\": \"Khaman dhokla\", \"a\": \"\", \"s\": \"1 piece (about 120 g)\", \"p\": 2.3, \"h\": 1.9, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"West and East\"}, {\"n\": \"Methi thepla\", \"a\": \"\", \"s\": \"1 thepla (about 35 g)\", \"p\": 3.3, \"h\": 9.0, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"West and East\"}, {\"n\": \"Dalma (Odia dal with vegetables)\", \"a\": \"\", \"s\": \"1 bowl (about 265 g)\", \"p\": 13.0, \"h\": 4.9, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"West and East\"}, {\"n\": \"Plain paratha\", \"a\": \"\u092a\u0930\u093e\u0920\u093e\", \"s\": \"1 paratha (about 55 g)\", \"p\": 2.8, \"h\": 5.1, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"North Indian\"}, {\"n\": \"Aloo paratha\", \"a\": \"\u0906\u0932\u0942 \u092a\u0930\u093e\u0920\u093e\", \"s\": \"1 paratha (about 95 g)\", \"p\": 3.5, \"h\": 3.7, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"North Indian\"}, {\"n\": \"Rajma curry\", \"a\": \"\u0930\u093e\u091c\u092e\u093e\", \"s\": \"1 bowl (about 120 g)\", \"p\": 7.1, \"h\": 6.0, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"North Indian\"}, {\"n\": \"Dal makhani\", \"a\": \"\u0926\u093e\u0932 \u092e\u0916\u0928\u0940\", \"s\": \"1 bowl (about 355 g)\", \"p\": 11.7, \"h\": 3.3, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"North Indian\"}, {\"n\": \"Palak paneer\", \"a\": \"\u092a\u093e\u0932\u0915 \u092a\u0928\u0940\u0930\", \"s\": \"1 bowl (about 295 g)\", \"p\": 11.9, \"h\": 4.0, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"North Indian\"}, {\"n\": \"Matar paneer\", \"a\": \"\u092e\u091f\u0930 \u092a\u0928\u0940\u0930\", \"s\": \"1 bowl (about 275 g)\", \"p\": 18.3, \"h\": 6.6, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"North Indian\"}, {\"n\": \"Aloo gobhi\", \"a\": \"\", \"s\": \"1 bowl (about 175 g)\", \"p\": 3.3, \"h\": 1.9, \"t\": \"v\", \"c\": \"INDB 2024\", \"g\": \"Vegetables, fruit and nuts\"}, {\"n\": \"Bhindi 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\"h\": 18, \"t\": \"n\", \"c\": \"ICMR-NIN DGI 2024 (group average)\", \"g\": \"Chicken, meat and fish\"}];\n  var diet='all', q=function(id){return root.querySelector('#'+id);};\n  function okDiet(t){ if(diet==='all')return true; if(diet==='v')return t==='v'; if(diet==='e')return t!=='n'; return true; }\n  function srcLabel(c){ c=String(c||''); if(c.indexOf('IFCT ')===0){ return 'IFCT 2017 \u00b7 '+c.slice(5); } if(c.indexOf('INDB')===0){ return 'recipe estimate'; } if(c.indexOf('group average')>-1){ return 'group average'; } if(c.indexOf('Approx')===0){ return 'approximate'; } return c; }\n  function fmt(x){return x===null?'\u2014':('about '+(Math.round(x*10)\/10)+' g');}\n  function draw(){\n    var s=q('pt-q').value.trim().toLowerCase(), by=q('pt-sort').value;\n    var list=R.filter(function(r){ if(!okDiet(r.t))return false; if(!s)return true; return (r.n+' '+r.a+' '+r.g).toLowerCase().indexOf(s)>-1; });\n    list.sort(function(a,b){ if(by==='n')return a.n.localeCompare(b.n); var k=by==='h'?'h':'p'; var x=a[k]===null?-1:a[k], y=b[k]===null?-1:b[k]; return y-x; });\n    q('pt-body').innerHTML=list.map(function(r){ return '<div class=\"pt-card\" data-g=\"'+r.g+'\"><p class=\"pt-gl\">'+r.g.replace(\/ \\(.*\\)$\/,'')+'<\/p><p class=\"pt-n\">'+r.n+'<\/p><p class=\"pt-code\">'+srcLabel(r.c)+'<\/p><p class=\"pt-big\">'+fmt(r.p)+'<\/p><p class=\"pt-s\">per '+r.s+'<\/p><p class=\"pt-h\">Per 100 g: <strong>'+(r.h===null?'\u2014':(r.h+' g'))+'<\/strong><\/p><\/div>'; }).join('');\n    q('pt-count').textContent= list.length ? ('Showing '+list.length+' of '+R.length+' foods') : 'No food matches that. Try a shorter word, like \u201cdal\u201d or \u201cegg\u201d.';\n  }\n  q('pt-q').addEventListener('input',draw); q('pt-sort').addEventListener('change',draw);\n  root.querySelectorAll('.pt-chips button').forEach(function(b){ b.addEventListener('click',function(){ diet=b.dataset.d; root.querySelectorAll('.pt-chips button').forEach(function(x){x.setAttribute('aria-pressed',String(x===b));}); draw(); }); });\n  draw();\n})();\n<\/script>\n<script data-no-optimize=\"1\" data-no-defer=\"1\" data-cfasync=\"false\">\n(function(){\n  var top=document.getElementById('hghprot'); if(!top){return;} if(top.dataset.ready){return;} top.dataset.ready='1';\n  var $=function(s){return top.querySelector(s);};\n  var tabs=[].slice.call(top.querySelectorAll('.hp-tabs [role=tab]'));\n  function sel(t,focus){ tabs.forEach(function(x){ var on=x===t; x.setAttribute('aria-selected',String(on)); x.tabIndex=on ? 0 : -1; document.getElementById(x.getAttribute('aria-controls')).hidden=!on; }); if(focus){ t.focus(); } if(t.id==='hp-t3'){ pp(); } }\n  tabs.forEach(function(t,i){\n    t.addEventListener('click',function(){ sel(t,false); });\n    t.addEventListener('keydown',function(e){ var j=-1; if(e.key==='ArrowRight'){ j=(i+1)%tabs.length; } else if(e.key==='ArrowLeft'){ j=(i-1+tabs.length)%tabs.length; } else if(e.key==='Home'){ j=0; } else if(e.key==='End'){ j=tabs.length-1; } if(j>=0){ e.preventDefault(); sel(tabs[j],true); } });\n  });\n  \/\/ shared settings bar -> the two tools\n  var form=$('.pc-form');\n  function fire(el,type){ var ev=document.createEvent('Event'); ev.initEvent(type,true,true); el.dispatchEvent(ev); }\n  function press(group,btn){ [].slice.call(top.querySelectorAll(group+' button')).forEach(function(x){ x.setAttribute('aria-pressed',String(x===btn)); }); }\n  [].slice.call(top.querySelectorAll('.hp-who button')).forEach(function(b){\n    b.addEventListener('click',function(){ press('.hp-who',b); $('#pc-sex').value=b.dataset.w; fire($('#pc-sex'),'change'); pp(); });\n  });\n  var DMAP={veg:'v',egg:'e',nonveg:'n'};\n  function setDiet(d){ $('#pc-diet').value=d; fire($('#pc-diet'),'change'); var c=$('.pt-chips button[data-d=\"'+DMAP[d]+'\"]'); if(c){ c.click(); } pp(); }\n  [].slice.call(top.querySelectorAll('.hp-diet button')).forEach(function(b){\n    b.addEventListener('click',function(){ press('.hp-diet',b); setDiet(b.dataset.d); });\n  });\n  \/\/ live result in \"My need\" once weight and age are filled in and in range (the button still shows the error messages)\n  function liveOk(){ var w=parseFloat($('#pc-weight').value), a=parseInt($('#pc-age').value,10); if(!(w>0)){return false;} if(!(a>0)){return false;} var lb=$('.pc-units button[data-unit=\"lb\"]').getAttribute('aria-pressed')==='true'; var kg=lb ? w*0.4536 : w; if(30>kg){return false;} if(kg>250){return false;} if(18>a){return false;} if(a>110){return false;} return true; }\n  function live(){ if(liveOk()){ fire(form,'submit'); } pp(); }\n  ['#pc-weight','#pc-age'].forEach(function(s){ $(s).addEventListener('input',live); });\n  ['#pc-kidney','#pc-preg'].forEach(function(s){ $(s).addEventListener('change',function(){ if(liveOk()){ fire(form,'submit'); } pp(); }); });\n  [].slice.call(top.querySelectorAll('.pc-units button')).forEach(function(b){ b.addEventListener('click',function(){ setTimeout(live,0); }); });\n  \/\/ start: the diet in the bar decides both tabs\n  setDiet($('.hp-diet button[aria-pressed=true]').dataset.d);\n  \/\/ protein powder check\n  function myTarget(){\n    var res=$('#pc-result'), big=$('#pc-result .pc-big');\n    if(res.hidden){ return null; } if(!big){ return null; }\n    var m=big.textContent.match(\/\\d+\/); if(!m){ return null; }\n    return {g:parseInt(m[0],10),own:true,range:big.textContent.replace(\/^About \/,'').replace(\/ a day$\/,'')};\n  }\n  function typical(){ var d=$('#pc-diet').value, veg=(d==='veg'), g=Math.round(60*(veg ? 1.0 : 0.83)\/5)*5; return {g:g,own:false,txt:'a typical 60 kg adult on a '+(veg ? 'vegetarian' : (d==='egg' ? 'vegetarian + egg' : 'non-vegetarian'))+' diet ('+(veg ? '1' : '0.83')+' g per kg, ICMR-NIN 2020)'}; }\n  function r1(x){ return Math.round(x*10)\/10; }\n  function pp(){\n    var out=$('#pp-res'), err=$('#pp-err'), stop=$('#pp-stop');\n    err.textContent='';\n    stop.hidden=!($('#pc-kidney').checked||$('#pc-preg').checked);\n    var gs=parseFloat($('#pp-g').value), n=parseInt($('#pp-n').value,10), su=parseFloat($('#pp-s').value);\n    if(!(gs>0)){ out.innerHTML=''; return; }\n    if(gs>60){ err.textContent='Please check the label: this is more than 60 g of protein in one scoop.'; out.innerHTML=''; return; }\n    if(!(n>0)){ err.textContent='Please enter how many scoops a day.'; out.innerHTML=''; return; }\n    if(n>6){ err.textContent='Please check the number of scoops (1 to 6).'; out.innerHTML=''; return; }\n    var T=myTarget(), who;\n    if(T){ who='your target from \u201cMy need\u201d ('+T.range+' a day)'; } else { T=typical(); who=T.txt+', because \u201cMy need\u201d is not filled in yet'; }\n    var tot=r1(gs*n), pct=Math.round(100*tot\/T.g), meal=Math.round(T.g\/3), w=Math.min(100,pct);\n    var h='<p class=\"pp-big\">'+tot+' g a day = about '+pct+'% of '+T.g+' g<\/p>';\n    h+='<div class=\"pp-bar\" aria-hidden=\"true\"><span class=\"'+(pct>100 ? 'pp-over' : '')+'\" style=\"width:'+w+'%\"><\/span><\/div>';\n    h+='<p>Compared with '+who+'.<\/p>';\n    h+='<p>One scoop gives '+r1(gs)+' g. One meal\u2019s share of your day is about '+meal+' g, so one scoop is about '+(Math.round(gs\/meal*10)\/10)+' times a meal\u2019s share.<\/p>';\n    h+='<p>The same '+tot+' g of protein is in about '+r1(tot\/6.7)+' boiled eggs or '+r1(tot\/5)+' katoris of cooked moong or toor dal (each from about 20 g dry dal).<\/p>';\n    if(pct>=100){ h+='<p><strong>The powder alone gives your whole day\u2019s protein.<\/strong> Food gives protein too, so you would go well over your target. More than you need does not add benefit.<\/p>'; }\n    else if(pct>=50){ h+='<p><strong>The powder gives half or more of your day\u2019s protein.<\/strong> Try to get most of your protein from food.<\/p>'; }\n    if(su>0){ h+='<p>Added sugar from the powder: about '+r1(su*n)+' g a day. The ICMR-NIN Dietary Guidelines (2024) advise keeping added sugar low.<\/p>'; }\n    out.innerHTML=h;\n  }\n  ['#pp-g','#pp-n','#pp-s'].forEach(function(s){ $(s).addEventListener('input',pp); });\n})();\n<\/script>\n<\/div>\n\n\n\n<p>This article is part of our <strong>Calculators &amp; Tools<\/strong> series: simple tools that help you work out what your body needs each day.<br><br><strong>This is Part 1: the protein calculator.<\/strong><\/p>\n\n\n\n<p>Start exercising, want to go on a diet or just curious whether your meals are giving you enough protein?<\/p>\n\n\n\n<p>The <strong>protein calculator for Indian food<\/strong> will estimate how much you might want to aim for each day, based on your age, weight, sex, diet and activity \u2013 and give you some mealtime ideas along the way. Don\u2019t rely on this as medical advice, but take it as a helpful starting point.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How much protein do I need?<\/h2>\n\n\n\n<p>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\u2019s about 50 g a day for an average 60 kg adult. This is an approximate guideline and not a precise recommendation for each individual.<\/p>\n\n\n\n<p>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 \u2013 since the quality and digestibility of protein in these foods can vary.<\/p>\n\n\n\n<p>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 \u2013 this is a practical approach for the tool, so long as it is clearly explained that it is not a clinical recommendation.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>As a practical matter, I would look at the person\u2019s usual diet, portion sizes and general lifestyle before making recommendations. For a standard healthy adult, the ICMR-NIN reference applies.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How much protein per kg? A simple table of protein needs<\/h2>\n\n\n\n<p>These examples are based on a 60 kg adult. The figures are general guidelines, not individual recommendations.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Group<\/th><th>General guide<\/th><th>For a 60 kg person<\/th><\/tr><\/thead><tbody><tr><td>Healthy adult (India)<\/td><td>0.83 g\/kg\/day (ICMR-NIN 2020)<\/td><td>About 50 g\/day<\/td><\/tr><tr><td>Mostly cereal-and-pulse vegetarian diet<\/td><td>Around 1.0 g\/kg\/day as a rough guide<\/td><td>About 60 g\/day<\/td><\/tr><tr><td>Adults over 65<\/td><td>Needs vary; consider health, appetite and activity<\/td><td>No single value applies<\/td><\/tr><tr><td>Regular exercise \/ strength training<\/td><td>May need more than the basic adult reference<\/td><td>Depends on the type and extent of activity<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Getting there with everyday food<\/h2>\n\n\n\n<p>These example days illustrate how normal meals can add up to a reasonable protein intake \u2013 the estimates are approximate and depend on how much food is actually consumed.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vegetarian day \u2013 around 55\u201360 g<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Egg day \u2013 around 55\u201365 g<\/h3>\n\n\n\n<p>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).<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Non-vegetarian day \u2013 around 65\u201370 g<\/h3>\n\n\n\n<p>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).<\/p>\n\n\n\n<p>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\u201370 g.<\/p>\n\n\n\n<p>A common mistake is to think that one bowl of dal contains as much protein as a large helping of paneer, soya or chicken \u2013 a small, watery katori may have less dal than you expect.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Spreading it over the day<\/h2>\n\n\n\n<p>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\u2019s protein at the evening meal. At breakfast, try besan chilla, eggs, milk or curd.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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\u20137 g of protein, so eggs can contribute to your total but may not be enough on their own.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">When this calculator is not for you<\/h2>\n\n\n\n<p>This calculator provides general guidance for healthy adults \u2013 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.<\/p>\n\n\n\n<p>Some people with kidney disease need to reduce their protein intake, while others may have particular requirements based on their condition and treatment.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Children and adolescents have different requirements from adults \u2013 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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Protein in Indian foods<\/h2>\n\n\n\n<p><strong>Quick guide:<\/strong> 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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Introduction<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>The values given are approximate and may vary depending on the type of food and preparation.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Understanding the protein values<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>The same applies to dal \u2013 the amount of protein in one katori depends on how much water is added.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Protein-rich foods in Indian diet<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Vegetarian foods<\/h4>\n\n\n\n<p>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).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Food item<\/th><th>Amount of protein<\/th><\/tr><\/thead><tbody><tr><td>Moong dal (dry)<\/td><td>23.9 g per 100 g<\/td><\/tr><tr><td>Masoor dal (dry)<\/td><td>24.4 g per 100 g<\/td><\/tr><tr><td>Chana dal (dry)<\/td><td>21.6 g per 100 g<\/td><\/tr><tr><td>Rajma (dry)<\/td><td>19.5\u201319.9 g per 100 g<\/td><\/tr><tr><td>Whole chickpeas (kala chana, dry)<\/td><td>18.8 g per 100 g<\/td><\/tr><tr><td>Paneer<\/td><td>18.9 g per 100 g<\/td><\/tr><tr><td>Cow\u2019s milk<\/td><td>3.3 g per 100 g<\/td><\/tr><tr><td>Buffalo milk<\/td><td>3.7 g per 100 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Figures are from the Indian Food Composition Tables (IFCT 2017), ICMR-NIN.<\/p>\n\n\n\n<p><em>Note: Dry\/raw food values are not the same as values for the same weight of cooked food. All values are approximate.<\/em><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Eggs<\/h4>\n\n\n\n<p>One boiled medium-sized egg has 6\u20137 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).<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Fish and chicken<\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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).<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Protein-rich fruits<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Getting more value from plant-based proteins<\/h3>\n\n\n\n<p>A vegetarian diet can supply adequate protein if it has a good variety of foods. Try to have the following combinations:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dal and rice or roti \u2013 both have protein.<\/li>\n\n<li>Rajma\/chole and rice \u2013 rice provides carbohydrates while beans provide protein.<\/li>\n\n<li>Besan chilla and curd \u2013 another good combination for breakfast.<\/li>\n\n<li>Soya chunks and vegetables \u2013 you can use them in making pulao or curry.<\/li>\n\n<li>Sprouts and curd \u2013 curd provides extra protein.<\/li>\n<\/ul>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Common myths about protein<\/h3>\n\n\n\n<p><strong>Myth 1: One bowl of dal provides enough protein for the day.<\/strong><\/p>\n\n\n\n<p>One bowl of dal can add good amounts of protein to your diet, but it cannot supply sufficient quantities of protein for the day.<\/p>\n\n\n\n<p><strong>Myth 2: Only eggs, chicken, and fish have good amounts of protein.<\/strong><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p><strong>Myth 3: Fruits are good sources of protein.<\/strong><\/p>\n\n\n\n<p>This is not true since most fruits have low amounts of protein.<\/p>\n\n\n\n<p><strong>Myth 4: Everyone needs to take protein powder.<\/strong><\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Questions people often ask<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">How much protein does a 70 kg man need?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How can an Indian get 70 g of protein a day?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How can I eat 100 g of protein a day on an Indian diet?<\/h3>\n\n\n\n<p>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 \u2013 find out whether it is appropriate for you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Is dal enough protein for vegetarians?<\/h3>\n\n\n\n<p>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 \u2013 and pay attention to portions.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Do I need protein powder?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Does extra protein harm the kidneys?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Which Indian food has the highest protein content?<\/h3>\n\n\n\n<p>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).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How much protein does one roti, one egg and one bowl of dal have?<\/h3>\n\n\n\n<p>One roti provides approximately 3 g of protein, one medium-sized egg provides 6\u20137 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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Is paneer a better protein source than soya?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Is sprouted moong a good protein source?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Can I get all the protein I need from vegetarian food?<\/h3>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"the-series\">The Calculators &amp; Tools series<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Part 1: Protein Calculator (you are here)<\/li>\n\n<li><a href=\"\/india\/vitamin-requirements\/\">Part 2: Vitamin Requirements Calculator<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Read more<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"\/india\/best-protein-for-you\/\">Which protein is best for you?<\/a><\/li>\n\n<li><a href=\"\/india\/senior-nutrition-protein-gap-india\/\">After 60: what your body needs beyond dal-roti<\/a><\/li>\n\n<li><a href=\"\/india\/is-daily-walk-enough-holistic-exercise\/\">Is your daily walk doing enough?<\/a><\/li>\n\n<li><a href=\"\/india\/protein-rich-vegetarian-foods-india\/\">Protein-rich vegetarian foods in India<\/a><\/li>\n\n<li><a href=\"\/india\/senior-nutrition-protein\/\">Senior nutrition: protein<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">References<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n\n\n<li>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: <a href=\"https:\/\/www.nin.res.in\/rdabook\/brief_note.pdf\" target=\"_blank\" rel=\"noopener\">ICMR-NIN \u2013 RDA 2020 brief note<\/a>. Accessed October 28, 2026.<\/li>\n\n\n\n<li>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: <a href=\"https:\/\/doi.org\/10.1016\/j.jamda.2013.05.021\" target=\"_blank\" rel=\"noopener\">JAMDA \u2013 PROT-AGE position paper<\/a>. Accessed October 28, 2026.<\/li>\n\n\n\n<li>International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007. Available at: <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2117006\" target=\"_blank\" rel=\"noopener\">PubMed Central \u2013 ISSN position stand<\/a>. Accessed October 28, 2026.<\/li>\n\n\n\n<li>Indian Nutrient Databank (INDB). Available at: <a href=\"https:\/\/github.com\/lindsayjaacks\/Indian-Nutrient-Databank-INDB-\" target=\"_blank\" rel=\"noopener\">INDB \u2013 GitHub repository<\/a>. Accessed October 28, 2026.<\/li>\n\n\n\n<li>ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024 Revised Edition. Available at: <a href=\"https:\/\/www.nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI24thJune2024fin.pdf\" target=\"_blank\" rel=\"noopener\">ICMR-NIN \u2013 Dietary Guidelines for Indians 2024<\/a>. Accessed October 28, 2026.<\/li>\n\n\n<\/ol>\n\n\n\n<p>All reference links checked on October 28, 2026.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Disclaimer<\/h2>\n\n\n\n<p>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.<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Find out how much protein you need each day, and see how much protein is in common Indian foods like dal, roti, paneer and eggs. Enter your weight, age and activity to get your number.<\/p>\n","protected":false},"author":39,"featured_media":8599,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":"","_ppma_block_editor_authors":""},"categories":[3,102],"tags":[],"ppma_author":[90,75],"class_list":["post-8603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-well-being","category-calculators-tools-series","author-minal02","author-diksha02"],"uagb_featured_image_src":{"full":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-protein-card-1600.webp",1600,1600,false],"thumbnail":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-protein-card-1600-150x150.webp",150,150,true],"medium":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-protein-card-1600-300x300.webp",300,300,true],"medium_large":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-protein-card-1600-768x768.webp",768,768,true],"large":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-protein-card-1600-1024x1024.webp",1024,1024,true],"1536x1536":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-protein-card-1600-1536x1536.webp",1536,1536,true],"2048x2048":["https:\/\/higoodhealth.com\/india\/wp-content\/uploads\/2026\/10\/calculators-protein-card-1600.webp",1600,1600,false]},"uagb_author_info":{"display_name":"Minal Joshi","author_link":"https:\/\/higoodhealth.com\/india\/author\/minal02\/"},"uagb_comment_info":0,"uagb_excerpt":"Find out how much protein you need each day, and see how much protein is in common Indian foods like dal, roti, paneer and eggs. Enter your weight, age and activity to get your number.","authors":[{"term_id":90,"user_id":39,"is_guest":0,"slug":"minal02","display_name":"Minal Joshi","avatar_url":"https:\/\/higoodhealth.com\/india\/wp-content\/litespeed\/avatar\/23494c9101089ad44ae88ce9d2f56aac.jpg?ver=1793676401","avatar_alt":"","avatar_decorative":"","author_category":"1","exclude_author":"","first_name":"Minal","last_name":"Joshi","user_url":"","job_title":"Author","description":"B.Sc. in Biochemistry &amp; Chemistry, PG Diploma in Dietetics &amp; Hospital Food Service Applied Nutrition, Advanced Diploma in Clinical Research, and Advanced Diploma in Pharmacovigilance.\r\n\r\n<strong>Job Role:<\/strong> Author\r\n\r\n<strong>Professional Role: <\/strong>Dietitian and Certified Diabetes Educator (CDE)\r\n\r\n<strong>Bio: <\/strong>Minal Joshi-Marathe is an experienced Dietitian and Certified Diabetes Educator with over 15 years of expertise in clinical nutrition, pediatric oncology nutrition, diabetes education, and telehealth consulting. She is passionate about evidence-based healthcare and helping individuals achieve better health outcomes through personalized nutrition and lifestyle guidance."},{"term_id":75,"user_id":29,"is_guest":0,"slug":"diksha02","display_name":"Dr. Diksha Kulshreshtha ,M.Sc.,Ph.D. (Molecular Medicine)","avatar_url":"https:\/\/higoodhealth.com\/india\/wp-content\/litespeed\/avatar\/23494c9101089ad44ae88ce9d2f56aac.jpg?ver=1793676401","avatar_alt":"","avatar_decorative":"","author_category":"3","exclude_author":"","first_name":"Dr. Diksha","last_name":"Kulshreshtha ,M.Sc.,Ph.D. (Molecular Medicine)","user_url":"","job_title":"Reviewer","description":"<strong>Molecular Medicine Researcher<\/strong>\r\n\r\nJob Role: Reviewer\r\n\r\n<strong>Professional Role \/ Designation:<\/strong> Senior Metabolic Researcher &amp; Health Educator.\r\n\r\n<strong>Bio:<\/strong> With a Doctorate focused on how glucose and insulin regulate iron homeostasis, Diksha brings deep scientific rigor to the study of obesity and metabolic health. Along with this she has worked on inflammation and cancer.\r\n\r\n<strong>Special Skills:<\/strong> Expert in iron metabolism, glucose regulation, and obesity markers, Cancer, immunotherapy, inflammation. Skilled in breaking down complex biochemical processes for a general audience."}],"_links":{"self":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/8603","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/comments?post=8603"}],"version-history":[{"count":1,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/8603\/revisions"}],"predecessor-version":[{"id":8605,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/posts\/8603\/revisions\/8605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/media\/8599"}],"wp:attachment":[{"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/media?parent=8603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/categories?post=8603"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/tags?post=8603"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/higoodhealth.com\/india\/wp-json\/wp\/v2\/ppma_author?post=8603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}