16 High-Protein Indian Food Picks Under ₹100 Every Family Should Know

16 High-Protein Indian Food Picks Under ₹100 Every Family Should Know

A Goa-based fitness coach reveals budget-friendly, protein-rich Indian foods that cost less than ₹100 — helping families meet nutritional needs without overspending.

Why This Matters

Many households believe high-protein diets must be expensive. But this guide proves you can get quality protein from everyday Indian foods — even on a modest budget. The list, compiled by fitness coach Dharma Kumar, emphasises accessible, local ingredients that provide nutritional value without breaking the bank.

Top Picks & How to Use Them

Here are some standout foods from the list, along with quick ways to incorporate them:

1. Eggs

  • Complete amino acid profile; versatile for breakfast or curry.
  • 6 g protein per egg.

2. Paneer (Cottage Cheese)

  • 18–20 g protein per 100 g.
  • Ideal for bhurji, salads, or wraps.

3. Soya Chunks

  • 50+ g protein per 100 g.
  • Great for curries, pulao, or snacks.

4. Black Chana (Bengal Gram)

  • 19 g protein per 100 g.
  • Perfect for salads, soups, or roasted snacks.

5. Rajma (Kidney Beans)

  • 24 g protein per 100 g cooked.
  • A go-to source of plant-based protein.

6. Masoor Dal (Red Lentil)

  • 9 g protein per 100 g.
  • Quick-cooking, rich in iron and fibre.

7. Lobia (Black-Eyed Peas)

  • 13–14 g protein per 170 g.
  • Great for stews or light curries.

8. Chole (Chickpeas)

  • 19 g protein per 100 g.
  • Powerhouse for heart health and muscle repair.

9. Curd/Yoghurt

  • 12 g protein per 100 g.
  • Excellent probiotic source for digestion.

10. Besan (Gram Flour)

  • 22 g protein per 100 g.
  • Perfect for chilla, pakoda, or paratha dough.

11. Peanuts (Moongphali)

  • 25–26 g protein per 100 g.
  • Great as snacks or peanut chutney.

12. Moong Dal (Green Gram)

  • 24 g protein per 100 g.
  • Easy to digest and quick to cook.

13. Sprouts (Mixed Lentils)

  • 12–14 g protein per 100 g.
  • High in enzymes and fibre.

14. Almonds (limited quantity)

  • Around 6 g protein per 10–12 almonds (₹20–25).
  • Excellent snack for healthy fats and protein.

15. Tofu (Soy Paneer)

  • 10 g protein per 100 g.
  • Vegan-friendly alternative to paneer.

16. Poha + Soya Mix

  • When mixed (2:1 ratio), gives ~15 g protein per 100 g.
  • Easy, tasty, and under ₹80 per serving.

Tips to Build a Budget Protein Diet

  • Combine dal + rice or roti for complete protein.
  • Mix two pulses (e.g., moong + masoor) for balance.
  • Add curd or paneer to meals for extra protein.
  • Replace fried snacks with roasted chana or peanuts.
  • Meal-prep in bulk to save time and cost.

    Also Read : How You Walk Is More Important Than Walking 10,000 Steps a Day — Study Reveals What Really Matters

    Related Posts