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Curated list

High-Protein Indian Foods

These 12 foods deliver the most protein per calorie in IRONSLOG's curated Indian food set — a mix of vegetarian (paneer, urad dal, rajma, chana dal, soybean) and non-vegetarian (tandoori chicken, egg, chicken curry, fish curry) options, ranked by grams of protein per 100 kcal rather than by protein alone.

How was this list ranked?

By the real per-100g figures in IRONSLOG's Indian food database — nothing here is a guess or a generic "healthy food" list. Each entry links to its full nutrition page.

  1. Whey Protein Powder 20.3g protein / 100 kcal
  2. Tandoori chicken 11.2g protein / 100 kcal
  3. Raw Egg 9.9g protein / 100 kcal
  4. Soybean 9.3g protein / 100 kcal
  5. Boiled Egg 9.1g protein / 100 kcal
  6. Chicken curry 9.1g protein / 100 kcal
  7. Butter chicken 8g protein / 100 kcal
  8. Fish curry 7.9g protein / 100 kcal
  9. Paneer 7.3g protein / 100 kcal
  10. Urad Dal (Black Gram) 7.1g protein / 100 kcal
  11. Rajma (Red Kidney Beans) 6.7g protein / 100 kcal
  12. Chana Dal (Bengal Gram) 6.6g protein / 100 kcal

Key takeaways

  • 12 foods make this curated list, ranked from the real dataset.
  • Every entry links to a full page with the complete macro breakdown, portion guidance and swaps.
  • This is a hand-picked subset of the curated 50 — not the full 1,579-item database.

Log your meals from 1,579 Indian foods

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