How much protein do you need?
The ICMR-NIN recommended allowance for Indian adults is 0.83 g of protein per kg of body weight a day. That is the minimum to stay healthy, not the amount that builds muscle best.
For people who lift weights, a 2018 meta-analysis (Morton et al., British Journal of Sports Medicine) found muscle gain levelled off at about 1.6 g per kg a day, with some people benefiting from up to 2.2 g.
| Body weight | Minimum (0.83 g/kg) | Lifting (1.6 g/kg) |
|---|---|---|
| 50 kg | 42 g | 80 g |
| 60 kg | 50 g | 96 g |
| 70 kg | 58 g | 112 g |
| 80 kg | 66 g | 128 g |
Your own number is one click away in the protein calculator.
Protein in common vegetarian foods
Values are approximate. Dal and rajma are given cooked, per katori made from about 30 g of dry dal, because that is how they are eaten.
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Soya chunks (dry) | 50 g | 26 g | 175 kcal |
| Paneer (full fat) | 100 g | 18 g | 265 kcal |
| Tofu (firm) | 100 g | 12-15 g | 120-145 kcal |
| Hung curd / Greek yogurt | 150 g | 12-15 g | 130-150 kcal |
| Whey protein | 1 scoop (30 g) | 24 g | 120 kcal |
| Milk (toned) | 250 ml | 8 g | 145 kcal |
| Dal, rajma or chole (cooked) | 1 katori | 7 g | 120-160 kcal |
| Besan | 50 g | 11 g | 195 kcal |
| Roasted chana | 30 g | 6 g | 110 kcal |
| Peanuts | 30 g | 7.5 g | 170 kcal |
| Sattu | 40 g | 8 g | 160 kcal |
| Curd (dahi) | 1 katori (150 g) | 5 g | 90 kcal |
| Roti (medium) | 1 | 3 g | 110 kcal |
| Cooked rice | 1 cup (150 g) | 4 g | 195 kcal |
Two things stand out. Soya chunks, paneer, hung curd and tofu carry most of the load. Dal is a good food, but one katori gives about 7 g: you would need more than ten katoris to reach 80 g from dal alone.
A 100 g vegetarian day, without supplements
This day is roughly 1,900 kcal, which suits a lightly active 60 to 70 kg person. Scale the portions up or down with the calorie calculator.
| Meal | What to eat | Protein |
|---|---|---|
| Breakfast | 2 besan chillas (60 g besan) with 150 g hung curd | 26 g |
| Lunch | 2 roti, 1 katori rajma, soya chunk sabzi (30 g dry), salad | 28 g |
| Snack | 30 g roasted chana, 1 glass toned milk | 14 g |
| Dinner | 100 g paneer bhurji, 1 roti, 1 katori dal | 28 g |
| Total | about 96-100 g |
Add a scoop of whey or another 50 g of soya and you are comfortably at 120 g, enough for a 75 kg lifter.
Tips that make it easier
- Put a protein food in every meal, not just at dinner. Three or four servings of 25 to 30 g work better than one big one.
- Swap regular curd for hung curd. Straining it overnight roughly doubles the protein per spoon.
- Use soya chunks in pulao, sabzi or keema-style dishes. 50 g dry gives as much protein as 140 g of paneer, for fewer calories.
- Watch the paneer calories. It is high in fat, so on a fat loss diet, low-fat paneer or tofu goes further.
- Mix dal with rice or roti. Grains and pulses together give a complete set of amino acids.
If you eat eggs, two eggs add about 12 g of protein for 140 kcal, one of the cheapest ways to close the gap.
Frequently asked questions
Can vegetarians build muscle without eggs or meat?
Yes. Muscle growth depends on total protein, training and calories, not on where the protein comes from. Vegetarians just have to plan more, leaning on soya, paneer, hung curd, tofu and, if they like, whey.
Which Indian vegetarian food has the most protein?
Dry soya chunks, at about 52 g per 100 g. Among everyday foods, paneer, tofu, hung curd and besan are the next best.
Is soya safe for men?
Yes, in normal food amounts. Studies have not found that eating soya foods lowers testosterone in men. One or two servings a day is a sensible amount.
Do I need whey protein as a vegetarian?
No, but it helps. One scoop gives about 24 g of protein for very few calories, which makes a high target much easier to reach on a budget or a busy day.
General information for healthy adults, not medical advice. See our medical disclaimer.
