Top 8 plant-based protein foods in India you should try out

Jul 8, 2025 BY: ET Online

Horse gram (kulthi dal)

Packed with 22g protein per 100g, horse gram boosts energy, aids weight loss, and supports digestion. A rural Indian superfood now gaining fame among health-conscious urban eaters. Image Source: iStock

Bengal gram (chana dal)

Loaded with 18g protein per 100g, chana dal is fiber-rich, filling, and perfect for diabetics. Use it in dal, cheela, or protein-packed hummus-style spreads. Image Source: iStock

Avocado (butter fruit)

Though not native, avocado is gaining fame in India. With 2g protein per 100g, it’s rich in healthy fats, fiber, and micronutrients. Perfect in smoothies, toasts, or salads. Image Source: iStock

Amaranth (rajgira)

Gluten-free and rich in protein, calcium, and fiber, amaranth offers 13-15g protein. Try it as rotis, laddoos, or porridge for a tasty, ancient grain revival. Image Source: iStock

Green moong (whole moong dal)

A protein hero at 24g per 100g, green moong aids metabolism, detox, and weight loss. Use it in khichdi, sprouts, cheelas, or simple dals. Image Source: iStock

Sattu (roasted chana flour)

Popular in Bihar, sattu has 20g of protein per 100g. It’s cooling, filling, and nutritious. Drink it or stuff it in parathas for affordable daily strength. Image Source: iStock

Soy chunks

Boasting 52g protein per 100g, soy chunks are muscle-friendly and meat-free. Add them to curries, biryani, or stir-fries for a complete plant protein punch. Image Source: iStock

Lotus seeds (makhana)

Makhana gives 9g protein per 100g and is great for snacking. Low in fat, good for kidneys, and full of antioxidants, it’s a light but mighty option. Image Source: iStock

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