High-protein Indian foods, ranked

Foods on these pages ranked by protein per 100 g, with calories per 100 g and protein per 100 kcal, which shows how much protein each food gives for its energy. Each food links to its own page.

Jump to vegetarian foods

All foods by protein per 100 g

Sorted by protein per 100 g, highest first
Rank	Food	Protein per 100 g	kcal per 100 g	Protein per 100 kcal	Diet
1	Pumpkin seeds	30.2 g	559	5.4 g	Veg
2	Peanuts	25.8 g	567	4.6 g	Veg
3	Yellowfin tuna	24.4 g	109	22.4 g	Non-veg
4	Whole moong (mung beans)	23.9 g	347	6.9 g	Veg
5	Chicken breast	22.5 g	120	18.8 g	Non-veg
6	Rajma (red kidney beans)	22.5 g	337	6.7 g	Veg
7	Peanut butter	22.2 g	598	3.7 g	Veg
8	Almonds	21.2 g	579	3.7 g	Veg
9	Chickpeas (chana)	20.5 g	378	5.4 g	Veg
10	Chicken	19.2 g	120	16 g	Non-veg
11	Atlantic mackerel	18.6 g	205	9.1 g	Non-veg
12	Cashew nuts	18.2 g	553	3.3 g	Veg
13	Chia seeds	16.5 g	486	3.4 g	Veg
14	Oats	13.2 g	379	3.5 g	Veg
15	Whole wheat flour (atta)	13.2 g	340	3.9 g	Veg
16	Egg	12.6 g	143	8.8 g	Egg
17	Whole-wheat bread	12.4 g	252	4.9 g	Veg
18	Egg white	10.9 g	52	21 g	Egg
19	Rice (white)	7.1 g	365	1.9 g	Veg
20	Sweet corn	3.3 g	86	3.8 g	Veg
21	Milk	3.2 g	61	5.2 g	Veg
22	Moong sprouts	3 g	30	10 g	Veg
23	Guava	2.6 g	68	3.8 g	Veg
24	Dates	2.5 g	282	0.9 g	Veg
25	Potato	2.1 g	77	2.7 g	Veg
26	Pomegranate	1.7 g	83	2 g	Veg
27	Sweet potato	1.6 g	86	1.9 g	Veg
28	Banana	1.1 g	89	1.2 g	Veg
29	Carrot	0.9 g	41	2.2 g	Veg
30	Orange	0.9 g	47	1.9 g	Veg
31	Mango	0.8 g	60	1.3 g	Veg
32	Coconut water	0.7 g	19	3.7 g	Veg
33	Cucumber	0.7 g	15	4.7 g	Veg
34	Watermelon	0.6 g	30	2 g	Veg
35	Papaya	0.5 g	43	1.2 g	Veg
36	Pineapple	0.5 g	50	1 g	Veg
37	Apple	0.3 g	52	0.6 g	Veg
38	Ghee	0 g	900	0 g	Veg

Values are per 100 g as listed: raw or dry where the food page says so. Dry pulses and seeds are not directly comparable with cooked or watery foods, because cooking adds water. Dishes calculated from a recipe are compared per serving on their own pages and are not ranked per 100 g.

Vegetarian

Vegetarian foods only, by protein per 100 g
Rank (veg)	Food	Protein per 100 g	kcal per 100 g	Protein per 100 kcal	Diet
1	Pumpkin seeds	30.2 g	559	5.4 g	Veg
2	Peanuts	25.8 g	567	4.6 g	Veg
3	Whole moong (mung beans)	23.9 g	347	6.9 g	Veg
4	Rajma (red kidney beans)	22.5 g	337	6.7 g	Veg
5	Peanut butter	22.2 g	598	3.7 g	Veg
6	Almonds	21.2 g	579	3.7 g	Veg
7	Chickpeas (chana)	20.5 g	378	5.4 g	Veg
8	Cashew nuts	18.2 g	553	3.3 g	Veg
9	Chia seeds	16.5 g	486	3.4 g	Veg
10	Oats	13.2 g	379	3.5 g	Veg
11	Whole wheat flour (atta)	13.2 g	340	3.9 g	Veg
12	Whole-wheat bread	12.4 g	252	4.9 g	Veg
13	Rice (white)	7.1 g	365	1.9 g	Veg
14	Sweet corn	3.3 g	86	3.8 g	Veg
15	Milk	3.2 g	61	5.2 g	Veg
16	Moong sprouts	3 g	30	10 g	Veg
17	Guava	2.6 g	68	3.8 g	Veg
18	Dates	2.5 g	282	0.9 g	Veg
19	Potato	2.1 g	77	2.7 g	Veg
20	Pomegranate	1.7 g	83	2 g	Veg
21	Sweet potato	1.6 g	86	1.9 g	Veg
22	Banana	1.1 g	89	1.2 g	Veg
23	Carrot	0.9 g	41	2.2 g	Veg
24	Orange	0.9 g	47	1.9 g	Veg
25	Mango	0.8 g	60	1.3 g	Veg
26	Coconut water	0.7 g	19	3.7 g	Veg
27	Cucumber	0.7 g	15	4.7 g	Veg
28	Watermelon	0.6 g	30	2 g	Veg
29	Papaya	0.5 g	43	1.2 g	Veg
30	Pineapple	0.5 g	50	1 g	Veg
31	Apple	0.3 g	52	0.6 g	Veg
32	Ghee	0 g	900	0 g	Veg

Nutrition values are general reference data, not medical or dietary advice. Check with a doctor or dietitian for your own needs.

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All foods by protein per 100 g

Vegetarian

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