Protein is the new fashion in food packets. Every biscuit, chip and bar says “high protein”. But how much do you really need? And is our Indian diet really short?
Daily need
The usual recommendation for healthy adults is about 0.8 to 1 gram of protein per kilogram of body weight each day. A person weighing 65 kg needs roughly 52 to 65 grams. Older adults, pregnant and breastfeeding women, and people recovering from illness may need a little more.
Indian protein sources and approximate protein
- 1 cup cooked dal: 7 to 9 g.
- 1 egg: 6 g.
- 100 g chicken or fish: 20 to 25 g.
- 100 g paneer: 18 g.
- 1 cup curd: 8 to 10 g.
- 1 cup milk: 8 g.
- 100 g soya chunks (dry): 50 g.
- A handful of peanuts: 6 to 7 g.
- 1 cup cooked rajma or chana: 12 to 15 g.
For vegetarians
Combine dal with cereals, add curd, paneer, sprouts, soya, nuts and seeds. Eating dal-rice or dal-roti gives a good mix of amino acids. Spread protein through the day.
Is protein always safe?
For healthy kidneys, a normal protein diet is safe. But people with kidney disease may need to limit it, so ask your doctor. Very high protein intake from powders is not necessary for most people.
Common gaps
Many Indians eat enough carbohydrate and too little protein at breakfast and dinner. Adding an egg, sprouts, dal chilla or curd to breakfast can help you feel full till lunch, and cut mid-morning snacking.
Protein and muscle
For adults over 40, enough protein plus strength exercise helps protect muscle, bones and independence as we age.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, you can get simple, practical food guidance at our clinic in Gachibowli. Contact us to book a visit.
A sample day for a vegetarian
Breakfast: dal chilla with mint chutney, or two idlis with sambar and a glass of milk. Lunch: one cup of dal, vegetables, a bowl of curd, and one cupped hand of rice or two rotis. Evening: a handful of roasted chana or peanuts. Dinner: paneer or soya sabzi with vegetables and roti. This kind of day easily reaches 55 to 65 grams of protein without any powder, and without any extra cost. Eggs, fish and chicken can be added by those who eat them.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024. https://www.nin.res.in
- ICMR-NIN. Nutrient Requirements for Indians 2020. https://www.nin.res.in
- World Health Organization. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935; 2007.