10 Protein-Rich Indian Foods Under ₹100 You Must Try

Protein is among the most important macronutrients, which are essential for building and repairing body tissues like muscles and bones, making hormones and enzymes, and supporting immune function. However,

according to experts, it is also one of the top food options missing from Indian diets. Most people often struggle to find affordable and high-protein food options that fit their budget, thinking that protein is an expensive buy. But a Goa-based fitness coach, Dharma Kumar, has come to the rescue with a list of the top ten high-protein Indian foods you can easily get under Rs 100. Take a look:

Eggs

Eggs are the best source of protein, which is affordable and versatile. You can eat them for all meals and in different varieties like boiled, scrambled, or even tossed into a curry - they go with almost everything. The average egg contains about 6–7 grams of protein. Also, apart from iron and folate, choline is available in eggs in abundance, as it is important for many processes in the body, including metabolism, gene expression, and brain development.

Paneer

Paneer is another protein-loaded food that does not burn a hole in your pocket. Even 100 grams of protein is enough to make dishes like bhurji or to be added to salads, as tikka for snacks, or even in a gravy with rice or roti for dinner. However, with increasing cases of paneer adulteration, it is better if you make it at home and store it for days.

Soya chunks

Soya chunks are not just delicious but a powerhouse of protein, with approximately 52 grams per 100 grams of the product. It makes the chunks a super high-protein vegetarian food and a great source of complete protein, providing all essential amino acids. Soya is also loaded with fibre, iron, and calcium.

Chickpeas

Chickpeas and black chanas – both are a great source of plant-based protein, providing about 9 grams per 100g when cooked, and nearly 20 grams per 100g when dry. This protein content, combined with their fibre, makes them a satisfying and healthy option for vegetarian diets and for general health and satiety.

Yogurt

Yogurt or dahi is an excellent choice to be added to your daily meals for your everyday protein requirements. Yogurt helps you feel fuller for longer – aiding in weight management and weight loss, and helps build and repair tissues, including muscles.

Besan

Besan or gram flour is both cheap and rich in protein - about 22 grams per 100 grams. You can make chillas or even add besan to your rotis for an extra boost. Besan is also packed with essential vitamins and minerals like folate, iron, magnesium, and potassium, which support overall health, energy levels, and bone strength.

Lobia

Lobia or black-eyed peas are full of protein and very easy to cook. With around 14 grams of protein per 170 grams, lobia makes it a great base for curries or salads.

Masoor dal

Masoor dal is a great source of protein, with about 24-25 grams of protein per 100 grams. This makes it a valuable addition to a diet for building muscle, as it provides a significant amount of protein comparable to animal sources, with the added benefit of being easily digestible. Apart from protein, it is also loaded with fibre, iron, and other important vitamins and minerals.

Peanuts

Come winter, and everyone gorges on peanuts – the tasty and crunchy snack, which is also budget-friendly, while loaded with protein. Peanuts have around 26 grams of protein per one kilogram of protein and can be roasted, boiled, or fried.

Tofu

A delicious alternative to paneer, tofu has around 10 to 12 grams of protein per 100 grams. It is among the highly nutritious plant-based protein sources that contain all nine essential amino acids.