Two Foods Each Rich In Protein

Protein is one of the most essential nutrients your body needs. From building muscle to maintaining healthy skin, hair, and even supporting your immune system, protein does a lot of heavy lifting in your body. 

For people living in India, where both vegetarian and non-vegetarian diets are widely followed, it's important to know which foods can help meet daily protein requirements.

Name Two Foods Each Rich In Protein

Two foods rich in protein are eggs and lentils. Eggs provide high-quality animal protein, while lentils are a great plant-based protein source.

Feature	Eggs	Lentils (Dal)
Protein Content	6–7 grams per egg	~18 grams per cup (cooked)
Protein Type	Complete (all essential amino acids)	Incomplete (complete when paired with grains)
Other Nutrients	Vitamins A, B12, D, choline	Fiber, iron, magnesium, folate
Digestibility	Highly digestible	Easy to digest, especially when cooked properly
Affordability & Access	Affordable and commonly available in India	Inexpensive and a daily staple across India
Best Paired With	Vegetables, chapati, bread	Rice or roti (to balance amino acids)
Ideal For	Non-vegetarians, fitness enthusiasts	Vegetarians, weight watchers, and general nutrition

Vegetarian Staples: Paneer and Soya Chunks

Vegetarian diets can be rich in protein if you know what to eat.

In India, two of the most common and accessible vegetarian protein sources are paneer and soya chunks.

🌟 Paneer

Paneer, or Indian cottage cheese, is a protein powerhouse and a favorite in many Indian households.

Whether it’s a spicy paneer tikka, creamy shahi paneer, or a simple paneer bhurji, this dairy product delivers high-quality protein with every bite.

• Protein content: About 18 grams of protein per 100 grams.

• Bonus nutrients: Rich in calcium and vitamin B12.

• Who should eat it: Ideal for vegetarians and growing children.

Paneer is particularly beneficial because it contains casein, a slow-digesting protein, which helps keep you full longer and supports muscle repair throughout the day.

🌟Soya Chunks

Soya chunks are often called the “vegetarian meat” for a reason.

They’re made from defatted soy flour and are incredibly rich in protein, making them a staple for anyone on a vegetarian or vegan diet.

• Protein content: Around 52 grams of protein per 100 grams (dry).

• After cooking: Approximately 15-20 grams per 100 grams due to water absorption.

• How to consume: Add them to curries, pulao, or use them in cutlets.

Soya chunks are a complete protein, meaning they contain all nine essential amino acids your body can’t produce on its own.

Non-Vegetarian Powerhouses: Eggs and Chicken Breast

For those who eat meat and eggs, getting high-quality protein becomes a lot easier.

Two of the most efficient and lean non-vegetarian protein sources in India are eggs and chicken breast.

✅ Eggs

Eggs are among the most versatile and affordable sources of protein. From boiled eggs to masala omelettes, they fit well into any Indian diet.

• Protein content: Roughly 6-7 grams per egg (large size).

• Complete protein: Contains all essential amino acids.

• Best for: Weight watchers, gym-goers, and growing kids.

The egg white contains most of the protein, while the yolk contains essential fats, vitamins, and minerals. Eating eggs daily can contribute significantly to muscle repair and immune health.

✅ Chicken Breast

Lean, low-fat, and high in protein, chicken breast is ideal for those aiming to gain muscle or lose weight while keeping protein intake high.

• Protein content: Approximately 31 grams of protein per 100 grams.

• Low fat: Makes it a go-to for bodybuilders and athletes.

• Popular dishes: Grilled chicken, chicken curry, or chicken salad.

Chicken breast is quick to cook and can be marinated with Indian spices for a flavorful, protein-rich dish.

Dairy Protein Sources: Milk and Greek Yogurt (Hung Curd)

Dairy is a significant part of the Indian diet and provides not just calcium but also a good dose of protein.

Two standout options in this category are milk and Greek yogurt (also known as hung curd).

🌟 Milk

Whether you drink it plain, add it to tea, or mix it into a smoothie, milk is one of the easiest ways to get protein in your diet.

• Protein content: About 3.4 grams per 100 ml.

• One glass (250 ml): Approximately 8.5 grams of protein.

• Ideal for: Children, the elderly, and vegetarians.

Milk is also a complete protein and a rich source of calcium and vitamin D.

Those who are lactose intolerant can opt for lactose-free or plant-based protein milk alternatives fortified with protein.

🌟 Greek Yogurt (Hung Curd)

When regular curd is strained to remove excess whey, you get hung curd or Greek yogurt, which is denser in both texture and protein.

• Protein content: Around 10 grams per 100 grams.

• Low in carbs: Good for people on a low-carb diet.

• Usage: Can be eaten plain, in smoothies, or with fruits and honey.

Hung curd also contains probiotics, which promote gut health alongside its protein benefits.

Pulses and Legumes: Moong Dal and Chana Dal

Pulses and legumes are at the heart of Indian cuisine.

Affordable, protein-rich, and easy to cook, they’re perfect for vegetarians and anyone looking to eat healthily.

✅ Moong Dal (Green Gram)

Moong dal, especially the split yellow variety, is widely consumed in Indian households and offers a good protein-to-calorie ratio.

• Protein content: About 24 grams per 100 grams (raw).

• After cooking: Approximately 7-9 grams per 100 grams.

• Digestibility: Easy on the stomach, great for all age groups.

Whether in moong dal khichdi or moong dal chilla, this dal provides a steady source of energy and amino acids.

✅ Chana Dal (Split Bengal Gram)

Another traditional favorite, chana dal, is not only tasty but also packed with protein and fiber.

• Protein content: Around 21 grams per 100 grams (raw).

• Versatility: Can be used in dal, soups, or made into chana dal halwa.

• Nutritional bonus: High in fiber, helps with digestion and blood sugar control.

Pulses are best consumed with whole grains like rice or roti to make a complete protein profile.

Seeds and Nuts: Peanuts and Pumpkin Seeds

Small in size but dense in nutrients, seeds and nuts are underrated protein sources.

Two of the most protein-rich options easily available in India are peanuts and pumpkin seeds.

🌟 Peanuts

Peanuts are technically legumes, but are commonly grouped with nuts.

They're high in protein and can be consumed in many forms, raw, roasted, or as peanut butter.

• Protein content: Around 26 grams per 100 grams.

• Budget-friendly: Great protein option for low-income households.

• Ideal snacks: Masala peanuts, boiled peanuts, or mixed into chaat.

Peanuts also provide healthy fats, which make them a good snack to keep you full and energetic.

🌟 Pumpkin Seeds

These seeds are nutrient-dense and often used in health-conscious diets.

While less traditional in India, they are growing in popularity due to their high protein and mineral content.

• Protein content: About 19 grams per 100 grams.

• Zinc-rich: Supports immunity and skin health.

• Usage: Sprinkle over salads, smoothies, or eat roasted.

Including seeds in your daily diet is a simple yet effective way to increase protein intake without eating large portions.

Convenient Protein Foods: Sprouts and Besan (Gram Flour)

Sometimes, you just need protein that’s easy to prepare and store.

Sprouts and besan (gram flour) are two such options that are both nutritious and practical.

Sprouts (Especially Moong Sprouts)

Sprouting legumes like moong enhances their nutrient content and digestibility. A bowl of moong sprouts is a quick, easy protein boost.

• Protein content: About 7 grams per 100 grams (raw).

• Rich in enzymes: Boosts digestion and absorption.

• Easy to make: Just soak moong overnight and let it sprout for 1-2 days.

You can enjoy sprouts raw with lemon and chaat masala or toss them into stir-fries and salads.

Besan (Gram Flour)

Used in countless Indian recipes from besan chilla to pakoras, besan is another protein-rich staple that deserves attention.

• Protein content: Around 22 grams per 100 grams.

• Gluten-free: Great for those with gluten sensitivity.

• Quick meals: Make savory pancakes or add to gravies as a thickener.

Besan is not only high in protein but also in complex carbohydrates and fiber, making it suitable for diabetics and people aiming to control weight.

Final Thoughts

Understanding your protein options helps you make smarter dietary decisions.

Here's a quick recap of the two protein-rich foods in each category covered:

Category	Food 1	Food 2
Vegetarian Staples	Paneer	Soya Chunks
Non-Vegetarian	Eggs	Chicken Breast
Dairy	Milk	Greek Yogurt (Hung Curd)
Pulses/Legumes	Moong Dal	Chana Dal
Seeds/Nuts	Peanuts	Pumpkin Seeds
Convenient Foods	Sprouts	Besan (Gram Flour)

Whether you're a vegetarian, non-vegetarian, or vegan, there's no shortage of protein-rich foods in the Indian diet.

The key is to combine them wisely and eat them regularly to meet your body’s needs.

By adding just a few of these items to your meals, you can easily enhance your protein intake and support better health, energy, and fitness.