High Protein Indian Food List
A practical list of Indian foods that give the most protein per serving, with calories and cost included so you can build meals for gym, fat loss, or muscle gain.
Quick comparison table
| Food | Protein | Calories | Cost | Protein per ₹10 |
|---|---|---|---|---|
| Chicken Breast (grilled) | 31g | 165 | ₹70 | 4.4g |
| Tandoori Chicken (2pc leg) | 30g | 260 | ₹100 | 3.0g |
| Soya Chunk Curry | 28g | 220 | ₹25 | 11.2g |
| Chicken Curry | 28g | 300 | ₹90 | 3.1g |
| Mutton Curry | 28g | 350 | ₹150 | 1.9g |
| Chicken Tikka (6pc) | 28g | 200 | ₹90 | 3.1g |
| Soya Chunks (cooked) | 26g | 170 | ₹15 | 17.3g |
| Butter Chicken | 26g | 420 | ₹120 | 2.2g |
| Chicken Keema | 24g | 250 | ₹80 | 3.0g |
| Fish Curry (Pomfret/Rohu) | 24g | 220 | ₹100 | 2.4g |
| Whey Protein (1 scoop) | 24g | 120 | ₹40 | 6.0g |
| Chicken Biryani | 22g | 450 | ₹120 | 1.8g |
| Prawn Curry | 22g | 200 | ₹120 | 1.8g |
| Keema Pav | 22g | 380 | ₹80 | 2.8g |
| Paneer Bhurji | 20g | 300 | ₹60 | 3.3g |
| Fish Fry (1 piece) | 20g | 200 | ₹80 | 2.5g |
| Paneer (raw) | 18g | 260 | ₹50 | 3.6g |
| Paneer Tikka (6pc) | 18g | 280 | ₹70 | 2.6g |
How to use this list
Pick foods that fit your goal, budget, and diet. For muscle gain, start with higher-protein foods and add carbs around training. For fat loss, compare calories as well as protein so your meals stay filling without overshooting your target. For budget eating, use the protein-per-rupee column to find foods that deliver more protein for less money.
Every item links to a static nutrition page with serving size, macro breakdown, cost, and related foods. You can also use the interactive database to filter all 80+ foods by veg or non-veg, region, meal type, protein, calories, and cost.
Need the full searchable chart?
Open the Food Database