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	Idli (steamed)	5.4 g	152	3.6 g	Veg
21	Sweet corn	3.3 g	86	3.8 g	Veg
22	Milk	3.2 g	61	5.2 g	Veg
23	Moong sprouts	3 g	30	10 g	Veg
24	Guava	2.6 g	68	3.8 g	Veg
25	Dates	2.5 g	282	0.9 g	Veg
26	Potato	2.1 g	77	2.7 g	Veg
27	Pomegranate	1.7 g	83	2 g	Veg
28	Sweet potato	1.6 g	86	1.9 g	Veg
29	Banana	1.1 g	89	1.2 g	Veg
30	Carrot	0.9 g	41	2.2 g	Veg
31	Orange	0.9 g	47	1.9 g	Veg
32	Mango	0.8 g	60	1.3 g	Veg
33	Coconut water	0.7 g	19	3.7 g	Veg
34	Cucumber	0.7 g	15	4.7 g	Veg
35	Watermelon	0.6 g	30	2 g	Veg
36	Papaya	0.5 g	43	1.2 g	Veg
37	Pineapple	0.5 g	50	1 g	Veg
38	Apple	0.3 g	52	0.6 g	Veg
39	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	Idli (steamed)	5.4 g	152	3.6 g	Veg
15	Sweet corn	3.3 g	86	3.8 g	Veg
16	Milk	3.2 g	61	5.2 g	Veg
17	Moong sprouts	3 g	30	10 g	Veg
18	Guava	2.6 g	68	3.8 g	Veg
19	Dates	2.5 g	282	0.9 g	Veg
20	Potato	2.1 g	77	2.7 g	Veg
21	Pomegranate	1.7 g	83	2 g	Veg
22	Sweet potato	1.6 g	86	1.9 g	Veg
23	Banana	1.1 g	89	1.2 g	Veg
24	Carrot	0.9 g	41	2.2 g	Veg
25	Orange	0.9 g	47	1.9 g	Veg
26	Mango	0.8 g	60	1.3 g	Veg
27	Coconut water	0.7 g	19	3.7 g	Veg
28	Cucumber	0.7 g	15	4.7 g	Veg
29	Watermelon	0.6 g	30	2 g	Veg
30	Papaya	0.5 g	43	1.2 g	Veg
31	Pineapple	0.5 g	50	1 g	Veg
32	Apple	0.3 g	52	0.6 g	Veg
33	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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