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Published: October 27, 2025 01:49 PM IST
Discard the myth that protein is only for meat-lovers. Vegetarian sources of protein are not only delicious but also packed with nutrients.
For a long time there has been a myth that protein is only for meat-lovers. But the truth is, vegetarian sources of protein are not only delicious, but also rich in essential nutrients, fiber and overall goodness, making them an excellent choice for a balanced diet. In fact, many Indian foods are protein powerhouses, offering a variety of options for vegetarians and vegans. Read this also Chef Sanjeev Kapoor’s 5 high-protein vegetarian recipes for fitness lovers: South Indian Beetroot Quinoa Pachadi for Salad
In a post on his Instagram page on February 24, fitness coach Dharam Kumar aka Beardaholic shared some top ‘Indian high-protein options’. These include masoor dal (red lentils) and toor dal (split arhar dal), legumes like lobia (black-eyed peas) and rajma (kidney beans), and dairy products like high-protein yogurt and Greek yogurt.
The best part? These protein-rich foods are not only affordable but also versatile and delicious. Add them to your favorite recipes, and you’re good to go. Her post was captioned ‘Best Indian High Protein Option’ 100′, Dharma wrote, “Remember that most of them are vegetarian, so their amino profiles are incomplete, but if you have a variety of good sources in your diet there is no need to worry about this.”
By religion, here are some of the top high-protein options:
1. 100 grams cheese
⦿ Protein: 18 grams
⦿ Cost: 100
2. 1 whole egg
⦿ Protein: 6 grams
⦿ Cost: 85
3. 100 grams soya chunks
⦿ Protein: 52 grams
⦿ Cost: 34
4. 100 black gram
⦿ Protein: 19 grams
⦿ Cost: 32
5. 100 grams kidney beans
⦿ Protein: 24 grams
⦿ Cost: 30
6. 100 grams masoor dal
⦿ Protein: 9 grams
⦿ Cost: 50
7. 170 grams cowpea
⦿ Protein: 14 grams
⦿ Cost: 74
8. 100 grams chickpeas
⦿ Protein: 20 grams
⦿ Cost: 55
9. 100 grams high-protein curd
⦿ Protein: 12 grams
⦿ Cost: 55
10. 100 grams lactose free curd
⦿ Protein: 3 grams
⦿ Cost: 100
11. 100 grams tofu
⦿ Protein: 15 grams
⦿ Cost: 60
12. 250 ml thin milk
⦿ Protein: 7.5 grams
⦿ Cost: 90
13. 100 grams toor dal
⦿ Protein: 8 grams
⦿ Cost: 88
14. 100 grams gram flour
⦿ Protein: 22
⦿ Cost: 60
15. 100 grams Greek yogurt
⦿ Protein: 6 grams
⦿ Cost: 40
16. 30 grams cheese pieces
⦿ Protein: 6.8 grams
⦿ Cost: 80
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and is not a substitute for professional medical advice.
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