This protein calculator in food adds up the protein in what you eat. Pick foods and portions and it shows the grams for each and the total for the day, next to your protein target. The list leans on everyday Indian foods: dals, paneer, curd, soya, sprouts, eggs, chicken and fish.
Protein content depends on the form of the food. Raw dal is about a fifth protein by weight, but a katori of cooked dal is mostly water, so it gives 7 to 9 g. The table shows both per 100 g and per usual portion to avoid that trap.
Quick numbers
1 katori cooked dal
about 7 to 9 g100 g paneer
about 18 g1 egg
about 6 g1 glass milk
about 8 g30 g soya chunks (dry)
about 16 g
Indian food protein calculator table
| Food | Protein per 100 g | Usual portion | Protein per portion (g) |
|---|---|---|---|
| Soya chunks, dry | 52 | 30 g handful | 16 |
| Chicken breast, cooked | 31 | 100 g | 31 |
| Fish, cooked | 20 to 25 | 100 g | 20 to 25 |
| Paneer | 18 | 100 g | 18 |
| Moong dal, raw | 24 | 30 g dry (1 katori cooked) | 7 |
| Toor dal, raw | 22 | 30 g dry | 7 |
| Rajma, raw | 23 | 40 g dry | 9 |
| Kabuli chana, raw | 19 | 40 g dry | 8 |
| Peanuts | 25 | 30 g | 8 |
| Almonds | 21 | 20 g, about 15 nuts | 4 |
| Egg, whole | 13 | 1 large, 50 g | 6 |
| Milk | 3.2 | 250 ml glass | 8 |
| Curd | 3 to 4 | 150 g katori | 5 to 6 |
| Tofu, firm | 12 to 15 | 100 g | 12 to 15 |
| Oats | 13 | 40 g | 5 |
| Wheat roti | about 9 | 1 medium | 3 |
| Cooked rice | 2.7 | 1 cup, 150 g | 4 |
| Sprouts, moong | 7 to 8 | 1 katori, 100 g | 7 to 8 |
Values are rounded from the Indian Food Composition Tables and food labels. Brands and recipes vary by a few grams.
How to use the protein calculator in food
- Find your target on the protein calculator, for example 60 g for a 70 kg adult at the minimum.
- Add each food and portion you eat in a day.
- Compare the total with the target and see where to add more.
Breakfast: 2 eggs (12 g) and a glass of milk (8 g). Lunch: 2 roti (6 g), dal (8 g), curd (5 g). Snack: roasted chana, 30 g (6 g). Dinner: paneer bhurji, 100 g (18 g), 1 roti (3 g). Total: 66 g.
Vegetarian protein that adds up
Vegetarian Indian meals can reach 60 to 80 g of protein when every meal has a dedicated protein food. Soya chunks are the richest plant source, followed by dals, chana, rajma and peanuts. Paneer and curd add both protein and calcium. Combining cereals and pulses, such as dal with rice or roti with chana, gives a fuller mix of amino acids.
Protein intake calculator by food for gym goers
Building muscle usually takes about 1.6 g for each kilo of body weight daily: about 110 g for a 70 kg lifter. Spread it as 25 to 35 g per meal over four meals. A chicken breast, a 100 g block of paneer or a bowl of soya curry each covers most of one meal. Pair it with a calorie surplus from the gain planner and regular sessions from the gym page.
Calories with the protein
High protein foods differ a lot in calories. 100 g of paneer has about 260 to 300 kcal, while 100 g of chicken breast has about 165 kcal and 100 g of firm tofu about 145 kcal. Peanuts are very calorie dense. If you are watching calories, check them in the food calorie calculator as you plan.
Food calorie and protein calculator for a full day
Track calories and protein together for a week to learn your patterns. Many people find they eat enough calories but too little protein at breakfast and in snacks. Adding curd, eggs, sprouts or a glass of milk early in the day often fixes the gap.
People with kidney disease need a doctor's or renal dietitian's protein limit. Do not raise protein on your own if you have kidney problems.
Where protein hides in small amounts
Roti, rice, vegetables and fruit each add a little protein, often 2 to 4 g per serving. Over a day they can supply 15 to 20 g, which is why a full Indian meal of roti, dal, sabzi and curd already gives 20 g or more.
Frequently asked questions
How much protein is in 1 katori of dal?
About 7 to 9 g for a usual katori of cooked toor or moong dal.
How much protein is in 100 g paneer?
About 18 g.
Which Indian food has the most protein?
Soya chunks at about 52 g per 100 g dry, then chicken, fish, paneer, dals and peanuts.
How much protein is in one egg?
About 6 g in a large egg, most of it in the white.
How do I calculate protein in my food?
Multiply the grams of food by its protein per 100 g, divide by 100, and add up every item.
Can I meet my protein needs from Indian vegetarian food?
Yes, with a protein food at each meal: dal, chana, rajma, paneer, curd, soya, milk or peanuts.
Sources
- ICMR-NIN Indian Food Composition Tables
- ICMR-NIN Nutrient Requirements for Indians