Health tool
Daily Protein Requirement Calculator
Most Indian diets fall short on protein. Find out your daily target in grams.
Protein in common Indian foods
| Food | Portion | Protein |
|---|---|---|
| Dal (cooked) | 1 katori (150 g) | 6 g |
| Rajma / chana (cooked) | 1 katori | 8 g |
| Paneer | 50 g | 9 g |
| Curd | 1 katori | 4 g |
| Milk | 1 glass (200 ml) | 7 g |
| Egg | 1 whole | 6 g |
| Chicken (cooked) | 100 g | 27 g |
| Fish (cooked) | 100 g | 22 g |
| Soya chunks (dry) | 30 g | 16 g |
| Roti (wheat) | 1 medium | 3 g |
| Rice (cooked) | 1 katori | 3 g |
| Peanuts | 30 g | 8 g |
A typical North Indian vegetarian day of roti, rice, one dal and a vegetable delivers well under 40 g of protein. Meeting the target usually means adding dal or curd to every meal and including paneer, soya, eggs or sprouts deliberately rather than occasionally.
If you have chronic kidney disease, do not follow this target. Protein intake in kidney disease must be individually prescribed, and a high intake can be harmful.
Want these numbers interpreted properly?
A calculator gives a number; a consultation gives context. Dr. Brijmohan Arora consults at Palam Extension, Sector 7, Dwarka, New Delhi. Mon–Sat · 11 AM–2 PM & 4–8 PM.