Protein keeps you full, helps you build and keep muscle, and supports recovery. Yet many Indian diets, built around rice and wheat, fall short of it, especially at breakfast. Here is how much protein you need and the easiest Indian foods to get it from.
How much protein do you need?
The ICMR-NIN guidelines (2020) recommend about 0.83 g of protein per kilogram of body weight each day for healthy adults. For a 60 kg adult, that is roughly 50 g a day.
If you exercise regularly, are trying to build muscle, or are losing weight and want to protect muscle, sports nutrition guidance commonly suggests more, around 1.2 to 2.0 g per kilogram. Spreading protein across your meals, around 20 to 30 g each, works better than eating most of it at dinner.
Non-vegetarian protein sources
| Food | Serving | Approx. protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 30 g |
| Fish (seer fish, tuna and similar), cooked | 100 g | 20 to 25 g |
| Prawns, cooked | 100 g | 20 to 24 g |
| Mutton, lean, cooked | 100 g | 25 g |
| Egg | 1 large | 6 g |
Vegetarian protein sources
| Food | Serving | Approx. protein |
|---|---|---|
| Soya chunks, dry | 25 g | 13 g |
| Paneer | 100 g | 18 g |
| Kadala (black chickpeas), cooked | 1 cup (160 g) | 14 g |
| Tofu, firm | 100 g | 12 to 15 g |
| Hung curd or Greek yoghurt | 100 g | 8 to 10 g |
| Dal, cooked | 1 bowl (150 g) | 7 to 9 g |
| Peanuts | 30 g | 7 to 8 g |
| Milk | 250 ml | 8 g |
| Pumpkin seeds | 30 g | 8 to 9 g |
| Almonds | 30 g | 6 g |
Values are approximate and vary with the brand, cut and cooking method.
Easy ways to add protein to Kerala meals
- Breakfast: have puttu with a generous serving of kadala curry, appam with egg roast, or add a boiled egg or a glass of milk to idli and dosa.
- Lunch: make the fish or chicken curry the star and the rice the side, and add a bowl of dal or curd.
- Snacks: swap biscuits for roasted chana, sprouts, a handful of peanuts or buttermilk.
- Dinner: try soya chunk thoran, paneer bhurji, chicken stew or grilled fish with vegetables.
Vegetarian? Combine your sources
Plant proteins are easy to combine: rice with dal, idli with sambar, and chapati with chana all improve the overall protein quality of a meal. Dairy, soya and legumes together make it straightforward for vegetarians to reach their daily target.
Can you eat too much protein?
For most healthy adults, eating protein at the levels above is considered safe. People with kidney disease are an important exception and should follow their doctor's advice on protein intake.
High-protein meals, delivered
If you want protein-rich meals without the cooking, see Pro Calories' protein-rich foods in Kochi, or the gain weight plan if you are building muscle.
Frequently asked questions
Do I need protein powder?
No. Most people can meet their needs with food. A supplement is simply a convenient option if you struggle to eat enough.
Can vegetarians get enough protein?
Yes. Combine dairy, dals and legumes, soya and nuts across the day, and include a protein source in every meal.
What is the best high-protein breakfast in Kerala?
Puttu with kadala curry, appam with egg roast, or a masala omelette are all good options. Pair them with milk or curd for extra protein.
