South Indian Food Protein Guide
South Indian meals can be light, filling, and easy to digest, but protein varies a lot. Compare idli, dosa, sambar, pesarattu, curd rice, fish curry, and more.
Quick comparison table
| Food | Protein | Calories | Cost | Protein per ₹10 |
|---|---|---|---|---|
| Chicken Biryani | 22g | 450 | ₹120 | 1.8g |
| Prawn Curry | 22g | 200 | ₹120 | 1.8g |
| Fish Fry (1 piece) | 20g | 200 | ₹80 | 2.5g |
| Egg Biryani | 16g | 380 | ₹90 | 1.8g |
| Pesarattu (Moong Dosa) | 12g | 180 | ₹30 | 4.0g |
| Egg Fried Rice | 12g | 350 | ₹60 | 2.0g |
| Sprouts Chaat | 10g | 140 | ₹20 | 5.0g |
| Besan Chilla (2) | 10g | 200 | ₹15 | 6.7g |
| Roasted Chana (1 cup) | 10g | 180 | ₹15 | 6.7g |
| Pav Bhaji | 10g | 400 | ₹50 | 2.0g |
| Khichdi | 9g | 220 | ₹25 | 3.6g |
| Sambhar | 8g | 160 | ₹25 | 3.2g |
| Veg Biryani | 8g | 350 | ₹80 | 1.0g |
| Medu Vada (2 pieces) | 8g | 200 | ₹25 | 3.2g |
| Curd Rice | 7g | 230 | ₹25 | 2.8g |
| Pongal (Ven Pongal) | 7g | 250 | ₹30 | 2.3g |
| Masala Dosa | 6g | 280 | ₹40 | 1.5g |
| Dhokla (4 pieces) | 6g | 160 | ₹20 | 3.0g |
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.
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Open the Food Database