Indian Food Protein & Calorie Database
Search 87+ Indian foods by protein, calories, cost, and region. Built for how you actually eat. No more guessing if dal has enough protein or how much paneer you really need.
Start with your goal
Pick how you are eating today and GymBuddy will reshape the database into useful choices, not just a long list of foods.
| Food | Serving | Protein | Calories | Cost | Protein / Rs 10 | Best For |
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Why protein in Indian food matters
Most Indian meals are built around rice, roti, dal, sabzi, chutney, curd, and regional staples. That can be healthy, filling, and affordable, but it also makes protein hard to estimate. A bowl of rajma, two idlis, paneer bhurji, chicken biryani, sambar, or soya chunk curry can have very different calories, protein, carbs, fat, and cost depending on the portion. This Indian food calorie and protein chart helps you compare common desi foods in one place before you build your plate.
How to use this database
Search for a food such as paneer, idli, moong dal, chicken curry, dosa, eggs, curd, or biryani. Use the vegetarian, non-vegetarian, egg, region, meal type, protein, calorie, and cost filters to narrow the list. Sort by protein when you want muscle-building meals, sort by calories when cutting, and sort by cost when you want the best protein per rupee. Open any food card to see serving size, macros, estimated cost, protein percentage, and swap ideas.
Nutrition sources and serving sizes
Values are practical estimates for standard servings, adapted from IFCT 2017, NIN Hyderabad, USDA references, and common Indian home or restaurant portions. Real numbers vary with oil, ghee, paneer quantity, gravy, rice portion, and cooking style, so treat this as a decision tool rather than a lab report. The goal is to help you choose better meals quickly: more protein when you need it, fewer calories when you are cutting, and cheaper options when budget matters.
Popular searches this chart helps answer
- Protein in paneer, soya chunks, dal, idli, dosa, rajma, chole, eggs, chicken curry, and biryani.
- Calories in Indian food per serving, including rice dishes, roti, paratha, South Indian breakfasts, snacks, sweets, and curries.
- Cheap high-protein Indian foods for students, hostel meals, home workouts, and gym beginners.
Indian food macros, without the confusion
How accurate are these macros?
They are standard serving estimates based on nutrition references and common Indian portions. Use them for planning, then adjust if your recipes use more oil, ghee, paneer, rice, or gravy.
Which veg foods have high protein?
Soya chunks, paneer, tofu, sprouts, besan chilla, dals, rajma, chole, curd, Greek yogurt, sattu, and milk are useful vegetarian protein sources in India.
What is protein per rupee?
It shows how much protein you get for the estimated cost of one serving. It is useful when you want affordable muscle-building foods without guessing.