Here are some of the best Indian foods for protein along with their approximate macronutrient composition per 100 grams: 1. Paneer (Indian Cottage Cheese): - Protein: 18 grams - Fat: 20 grams - Carbohydrates: 4 grams - Calories: 265 kcal 2. Chicken Breast (Grilled or Roasted): - Protein: 31 grams - Fat: 3.6 grams - Carbohydrates: 0 grams - Calories: 165 kcal 3. Fish (Salmon or Tuna): - Protein: 25-30 grams (varies based on type and cut) - Fat: 10-20 grams (varies based on type and cut) - Carbohydrates: 0 grams - Calories: 200-250 kcal (varies based on type and cut) 4. Eggs (Boiled or Poached): - Protein: 13 grams - Fat: 11 grams - Carbohydrates: 1 gram - Calories: 155 kcal 5. Chickpeas (Cooked): - Protein: 8 grams - Fat: 2 grams - Carbohydrates: 27 grams - Calories: 164 kcal 6. Lentils (Cooked): - Protein: 9 grams - Fat: 0.4 grams - Carbohydrates: 20 grams - Calories: 116 kcal 7. Greek Yogurt (Plain): - Protein: 10 grams - Fat: 0.4 grams - Carbohydrates: 3.6 grams - Calories: 59 kcal 8. Tofu (Soybean Paneer): - Protein: 8 grams - Fat: 4 grams - Carbohydrates: 2 grams - Calories: 76 kcal 9. Almonds (Raw): - Protein: 21 grams - Fat: 49 grams - Carbohydrates: 22 grams - Calories: 578 kcal 10. Soybeans (Cooked): - Protein: 17 grams - Fat: 9 grams - Carbohydrates: 9 grams - Calories: 173 kcal These foods are not only rich in protein but also provide various essential nutrients necessary for overall health and well-being. Incorporating a variety of these protein-rich Indian foods into your diet can help meet your daily protein requirements and support muscle growth, repair, and overall bodily functions.

1. Dal (Lentils): Lentils are a staple in Indian cuisine and are rich in protein, fiber, vitamins, and minerals. They are low in fat and calories, making them an excellent choice for weight management. Additionally, lentils are known to help regulate blood sugar levels and promote heart health. 2. Vegetable Curries: Indian vegetable curries typically contain a variety of colorful vegetables such as spinach, tomatoes, cauliflower, carrots, and peas. These curries are rich in vitamins, minerals, and antioxidants, which are essential for overall health and well-being. They are also low in calories and high in fiber, making them ideal for weight management and digestion. 3. Chapati/Roti (Whole Wheat Flatbread): Chapati or roti is a staple bread in Indian cuisine made from whole wheat flour. It is low in fat and rich in complex carbohydrates, fiber, and protein. Whole wheat chapati provides sustained energy, aids in digestion, and helps maintain healthy blood sugar levels. 4. Yogurt (Curd): Yogurt, commonly known as curd in India, is a probiotic-rich food that promotes gut health and aids digestion. It is also an excellent source of calcium, protein, and vitamins. Consuming yogurt regularly can boost immunity, improve bone health, and aid in weight management. 5. Green Leafy Vegetables: Vegetables like spinach, fenugreek leaves (methi), mustard greens (sarson ka saag), and amaranth leaves (chaulai) are widely used in Indian cooking. They are rich in vitamins, minerals, and antioxidants, which are essential for maintaining good health. These vegetables are low in calories and high in fiber, making them great for weight loss and promoting overall well-being. 6. Spices: Indian spices such as turmeric, cumin, coriander, ginger, and garlic are not only used for flavor but also offer numerous health benefits. Turmeric, for example, contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. Ginger aids digestion and has anti-nausea properties, while garlic helps lower cholesterol and blood pressure. 7. Fruits: India boasts a wide variety of fruits such as mangoes, bananas, guavas, papayas, and oranges, among others. These fruits are rich in vitamins, minerals, and antioxidants, which help boost immunity, aid digestion, and promote overall health. Including a variety of fruits in your diet provides essential nutrients and helps satisfy sweet cravings in a healthy way. 8. Nuts and Seeds: Nuts like almonds, walnuts, and cashews, as well as seeds like pumpkin seeds and flaxseeds, are commonly used in Indian cooking and snacking. They are rich in healthy fats, protein, fiber, vitamins, and minerals. Consuming nuts and seeds in moderation can help improve heart health, promote weight loss, and boost brain function.