Getting enough protein as a vegetarian in India is one of the most common nutritional challenges. Between dal, paneer, and curd — most people cycle through the same five options and wonder why they're still falling short of their daily protein needs.
The truth is — the vegetarian world is full of powerful protein sources that most people completely overlook. Here are the 30 best, ranked with protein per serving and the benefits that go beyond just protein.
Why Protein Matters
Protein is the building block of every cell in your body. It builds and repairs muscle, produces hormones and enzymes, supports immunity, keeps you full longer, and maintains healthy skin, hair, and nails.
The Indian Council of Medical Research recommends 0.8g to 1g of protein per kg of body weight per day for an average adult. For active individuals and athletes, this goes up to 1.2g to 2g per kg.
Most Indians — vegetarian or not — fall significantly short of this.
The 30 Best Protein Foods for Vegetarians
1. Edamame (Roasted)
Protein: 13g per 30g serving
Edamame is one of the only plant foods that is a complete protein — containing all nine essential amino acids your body cannot produce on its own. This puts it in the same category as eggs and meat, making it genuinely exceptional in the plant world.
Beyond protein, edamame is rich in folate for cell health, Vitamin K for bone density, potassium for heart health, iron for energy, and isoflavones that support hormonal balance in women.
It is also one of the most convenient high protein snacks available — In A Shot Roasted Edamame delivers 13g of complete plant protein in a perfectly portioned 30g sachet, in bold Indian flavours like Achari, Chilli Cheese, and Peri Peri.
Other benefits: Complete protein, hormonal health, bone density, heart health, iron for energy.
2. Hemp Seeds
Protein: 10g per 30g serving
Hemp seeds are another complete protein source, rich in omega-3 and omega-6 fatty acids in the ideal ratio for human health. They support heart health, reduce inflammation, and improve skin condition.
Other benefits: Complete protein, anti-inflammatory, heart health, skin health.
3. Roasted Seed Mix (Flax, Pumpkin, Sunflower, Sesame)
Protein: 10g per 30g serving
A blend of four of the most nutrient-dense seeds available. Each seed brings something different — flax for omega-3 and lignans, pumpkin for zinc and magnesium, sunflower for Vitamin E and selenium, sesame for calcium and iron.
Together they deliver a comprehensive nutritional profile that supports hormonal health, bone density, heart health, skin, immunity, and sustained energy.
In A Shot Seed Mixes deliver 10g of plant protein per 30g sachet in flavours like Nimbu Pudina, Magic Masala, Peri Peri, and Plain Roasted Salt — making it one of the easiest ways to hit your daily protein and micronutrient needs simultaneously.
Other benefits: Omega-3, Vitamin E, zinc, magnesium, calcium, selenium, hormonal health.
4. Soyabean (Boiled)
Protein: 18g per 100g serving
Soyabean is the king of plant proteins — a complete protein with the highest protein content of any legume. It is the base ingredient in edamame, tofu, tempeh, and soy milk.
Other benefits: Complete protein, isoflavones for hormonal health, calcium, iron.
5. Tofu
Protein: 17g per 100g serving
Made from soyabean, tofu is one of the most versatile high protein ingredients in vegetarian cooking. Firm tofu has the highest protein content and works well in curries, stir fries, and grilled dishes.
Other benefits: Calcium, iron, magnesium, isoflavones, bone health.
6. Tempeh
Protein: 19g per 100g serving
Tempeh is fermented soyabean — which not only has more protein than tofu but also contains probiotics that support gut health. It is a complete protein and one of the most underused superfoods in Indian vegetarian diets.
Other benefits: Probiotics, gut health, complete protein, B vitamins.
7. Greek Yoghurt
Protein: 10g per 100g serving
Greek yoghurt has nearly double the protein of regular curd and is significantly lower in sugar. It is rich in probiotics, calcium, and B12 — making it excellent for gut health and bone density.
Other benefits: Probiotics, calcium, Vitamin B12, gut health.
8. Paneer
Protein: 18g per 100g serving
Paneer is the most consumed protein source in Indian vegetarian cooking. It is rich in casein protein — a slow-digesting protein that keeps you full longer and supports overnight muscle recovery.
Other benefits: Calcium, phosphorus, slow-digesting protein, bone health.
9. Cottage Cheese (Low Fat)
Protein: 12g per 100g serving
Similar to paneer but with a softer texture and lower fat content. Great as a high protein breakfast option or post-workout meal.
Other benefits: Calcium, selenium, B vitamins, low calorie.
10. Lentils (Masoor Dal)
Protein: 9g per 100g cooked serving
Lentils are one of the most accessible and affordable protein sources in India. They are also extremely high in fibre, folate, and iron — making them particularly valuable for women and anyone managing blood sugar.
Other benefits: High fibre, folate, iron, blood sugar management.
11. Chickpeas (Chana)
Protein: 9g per 100g cooked serving
Chickpeas are a staple of Indian cooking for good reason. High in protein and fibre, they keep blood sugar stable, support digestive health, and are rich in iron and folate.
Other benefits: High fibre, iron, folate, blood sugar control.
12. Black Beans (Rajma)
Protein: 9g per 100g cooked serving
Rajma is one of the most beloved dishes in North India — and for good reason. High in protein, fibre, and antioxidants, it supports heart health and keeps you full for hours.
Other benefits: Antioxidants, fibre, heart health, iron.
13. Pumpkin Seeds
Protein: 9g per 30g serving
Pumpkin seeds are one of the most nutrient-dense seeds available. Rich in magnesium, zinc, iron, and antioxidants — they support immunity, sleep quality, prostate health, and hormonal balance.
Other benefits: Magnesium, zinc, iron, sleep quality, immunity, hormonal health.
14. Flax Seeds
Protein: 5g per 30g serving
Flax seeds are one of the richest plant sources of omega-3 fatty acids and lignans. While lower in protein than other seeds, their hormonal health benefits — particularly for women — make them one of the most important seeds to include daily.
Other benefits: Omega-3, lignans, hormonal health, fibre, heart health.
15. Sunflower Seeds
Protein: 6g per 30g serving
Sunflower seeds are rich in Vitamin E — one of the most powerful antioxidants for skin health. They also contain selenium, magnesium, and healthy fats that support heart health and reduce inflammation.
Other benefits: Vitamin E, selenium, skin health, anti-inflammatory.
16. Sesame Seeds
Protein: 5g per 30g serving
Sesame seeds are an excellent source of calcium — particularly important for vegetarians who may not get enough from dairy alone. They also contain lignans that support hormonal health and iron for energy.
Other benefits: Calcium, iron, lignans, hormonal health, bone density.
17. Quinoa
Protein: 8g per 100g cooked serving
Quinoa is one of the few plant grains that is a complete protein. It is also gluten-free, high in fibre, and rich in magnesium and iron — making it an excellent base for high protein meals.
Other benefits: Complete protein, gluten-free, magnesium, iron, fibre.
18. Amaranth (Rajgira)
Protein: 9g per 100g cooked serving
Amaranth is a traditional Indian grain that is making a comeback for good reason. It is a complete protein, gluten-free, and rich in calcium, iron, and magnesium. Commonly used during fasting periods in India.
Other benefits: Complete protein, calcium, iron, gluten-free.
19. Green Peas
Protein: 5g per 100g serving
Green peas are one of the most underrated protein vegetables. They are also rich in Vitamin C, Vitamin K, fibre, and folate — making them a well-rounded nutritional addition to any meal.
Other benefits: Vitamin C, Vitamin K, fibre, folate.
20. Moong Dal (Split Green Gram)
Protein: 7g per 100g cooked serving
Moong dal is one of the most easily digestible proteins available — making it ideal for people with sensitive digestion. It is also rich in folate, magnesium, and B vitamins.
Other benefits: Easy digestion, folate, magnesium, B vitamins.
21. Urad Dal (Black Lentil)
Protein: 7g per 100g cooked serving
Urad dal is the base of dal makhani — one of India's most beloved dishes. It is rich in iron, calcium, and B vitamins, and particularly beneficial for bone health and energy levels.
Other benefits: Iron, calcium, B vitamins, bone health.
22. Peanuts
Protein: 7g per 30g serving
Peanuts are one of the most affordable high protein snacks available in India. They are rich in healthy monounsaturated fats, niacin, and resveratrol — an antioxidant linked to heart health.
Other benefits: Healthy fats, niacin, heart health, affordable.
23. Peanut Butter (Natural)
Protein: 8g per 2 tablespoons
Natural peanut butter — with no added sugar or hydrogenated oils — is a convenient high protein option. Great as a breakfast spread, smoothie addition, or pre-workout snack.
Other benefits: Healthy fats, Vitamin E, magnesium, convenient.
24. Milk (Full Fat)
Protein: 8g per 250ml serving
Milk is one of the most bioavailable protein sources — meaning the body absorbs and uses it very efficiently. It is also the most complete dairy protein source, containing both whey and casein.
Other benefits: Calcium, Vitamin D, B12, bone health, bioavailable protein.
25. Whey Protein (from milk)
Protein: 24g per 30g serving
Whey is the fastest absorbing protein available and the gold standard for post-workout recovery. It supports muscle synthesis, immune function, and contains all essential amino acids.
Other benefits: Fast absorption, muscle recovery, complete protein, immunity.
26. Chia Seeds
Protein: 5g per 30g serving
Chia seeds are tiny but nutritionally powerful. They absorb up to 10 times their weight in water, forming a gel that supports digestion and keeps you full for hours. They are also rich in omega-3 and calcium.
Other benefits: Omega-3, calcium, fibre, digestion, satiety.
27. Nutritional Yeast
Protein: 8g per 15g serving
Nutritional yeast is a complete protein and one of the very few plant sources of Vitamin B12 — a nutrient that vegetarians commonly lack. It has a cheesy, nutty flavour and works well sprinkled on food.
Other benefits: Vitamin B12, complete protein, zinc, selenium.
28. Spirulina
Protein: 8g per 15g serving
Spirulina is a blue-green algae and one of the most protein-dense foods on the planet by weight. It is a complete protein and rich in iron, B vitamins, and antioxidants. Typically consumed as a powder in smoothies.
Other benefits: Complete protein, iron, antioxidants, B vitamins, anti-inflammatory.
29. Oats
Protein: 5g per 40g serving
Oats are the most popular breakfast food in India for good reason. While not the highest in protein, they are extremely high in beta-glucan fibre — which reduces cholesterol, stabilises blood sugar, and feeds gut bacteria.
Other benefits: Beta-glucan fibre, cholesterol reduction, blood sugar control, gut health.
30. Almonds
Protein: 6g per 30g serving
Almonds are one of the most nutrient-dense nuts available. Rich in Vitamin E, magnesium, and healthy monounsaturated fats — they support brain health, heart health, and sustained energy.
Other benefits: Vitamin E, magnesium, heart health, brain health, healthy fats.
How to Hit Your Daily Protein Target as a Vegetarian
The key is combining multiple sources throughout the day — not relying on one. Here is a simple example of how to hit 80g of protein in a day as a vegetarian:
Breakfast: Oats with an In A Shot Seed Mix sachet — 15g protein
Mid Morning: Greek yoghurt — 10g protein
Lunch: Dal and paneer sabzi with roti — 25g protein
Evening Snack: In A Shot Edamame sachet — 13g protein
Dinner: Rajma or chana with quinoa — 17g protein
Total: 80g protein — without a single supplement.
The Bottom Line
Being vegetarian does not mean being protein deficient. India has some of the richest plant protein traditions in the world — dal, paneer, seeds, legumes — the challenge is just eating enough variety and enough quantity consistently.
The simplest upgrade you can make right now? Add an In A Shot sachet to your daily routine. 10 to 13 grams of clean plant protein, zero added sugar, zero artificial additives — in a 30g sachet you can carry anywhere.
Shop In A Shot at inashot.life