Indian Vegetarian Protein Calculator
A standard Indian vegetarian thali is generous with carbs and modest with protein. Seeing it broken down item by item is usually the moment it clicks. The plate below is a realistic thali — dal, paneer sabzi, curd, roti and rice — with every macro counted.
This sample plate totals 1053 kcal, 52.6 g protein, 132.4 g carbs and 34.9 g fats.
Macro breakdown — Indian Vegetarian Protein Calculator
| Food | Grams | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|---|
| Red Lentils (cooked) | 200 g | 232 | 18 g | 40 g | 0.8 g |
| Paneer | 80 g | 237 | 16 g | 2.7 g | 17.6 g |
| Plain Yogurt | 150 g | 92 | 5.3 g | 7.1 g | 4.9 g |
| Whole Wheat Roti | 80 g | 238 | 8.8 g | 44.8 g | 3 g |
| Basmati Rice (cooked) | 150 g | 182 | 4.5 g | 37.8 g | 0.6 g |
| Ghee | 8 g | 72 | 0 g | 0 g | 8 g |
| Total | 1053 | 52.6 g | 132.4 g | 34.9 g |
How to build this plate
- Weigh the dal properly. Cooked dal is mostly water — a katori of thin dal may carry only 4–5 g protein.
- Add a paneer or soya portion. 100 g paneer adds roughly 18 g protein; 50 g dry soya chunks add more than 25 g.
- Use curd at every meal. 150 g curd is an easy 5–6 g, and Greek-style curd nearly doubles that.
- Count roti and rice honestly. They contribute protein too, but mostly they set your carb ceiling.
Things worth knowing
- Soya chunks are the cheapest high-protein vegetarian food available in India — about 52 g protein per 100 g dry.
- Rajma, chana and moong sit around 8–9 g protein per 100 g cooked — helpful, not sufficient on their own.
- Dal + rice together form a complete amino-acid profile, which is why the combination endured.
Frequently asked questions
- How much protein is in one katori of dal?
- A 150–200 g serving of cooked dal typically gives 6–9 g protein depending on thickness. Thin restaurant-style dal can be closer to 4 g.
- Is paneer or tofu better for protein?
- Per 100 g, paneer has slightly more protein but noticeably more fat. Tofu is leaner and complete. Both work — pick by calorie budget.
- Can I get enough protein on a pure vegetarian Indian diet?
- Yes. Combining dal, paneer or soya, curd and a protein supplement if needed makes 100–140 g per day realistic without changing the cuisine.