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Vegan Protein Sources in India: Complete Food + Supplement Guide
By Asfia Fatima, Chief Dietitian at Clearcals
A vegan diet in India eliminates all animal products — including dairy, which is the most protein-dense food in a traditional Indian vegetarian diet. This makes hitting daily protein targets more challenging but entirely achievable with the right food choices.
This guide covers every major vegan protein source available in India with exact protein values, and recommends the best plant-based supplements for those who need to top up.
The Vegan Protein Challenge in India
Most traditional Indian vegetarian foods are high in protein relative to other global vegetarian cuisines — but dairy (paneer, dahi, milk) accounts for a large proportion of protein in a standard Indian vegetarian diet.
Remove dairy and the remaining vegan protein landscape is:
- Pulses and legumes (dal, chana, rajma, moong)
- Soya and soya products (soya chunks, tofu, soy milk)
- Seeds (pumpkin, hemp, chia, sunflower)
- Nuts (peanuts, almonds)
- Grains with higher protein content (oats, quinoa, amaranth)
- Plant protein supplements (pea, rice, soy, hemp)
The main protein quality challenge for vegans: most plant proteins are incomplete (lacking one or more essential amino acids). The solution is combining different plant sources so amino acids complement each other. Classic combinations that together form complete protein:
- Dal + rice (lysine from dal + methionine from rice)
- Soya chunks + any grain (soy is itself complete)
- Peas + seeds (complementary amino acid profiles)
Top Vegan Protein Sources in India: Ranked
1. Soya Chunks — ~52g protein/100g (raw), ~14–17g (cooked)
The highest-protein vegan food in Indian cooking. Soya is also one of the few plant sources that is a complete protein — containing all nine essential amino acids.
| Metric | Value |
|---|---|
| Protein per 100g (raw) | ~52g |
| Protein per 100g (cooked) | ~14–17g |
| Fat per 100g (cooked) | ~1g |
| Calories per 100g (cooked) | ~98 kcal |
| Complete protein? | Yes |
Best uses: Soya chunks curry, soya pulao, keema-style soya mince, soya chunks biryani
2. Hemp Seeds — ~32g protein/100g
Hemp seeds are a nutritional powerhouse — complete protein, high in omega-3 fatty acids, and easy to add to any meal without cooking.
| Metric | Value |
|---|---|
| Protein per 100g | ~32g |
| Omega-3 fatty acids | High |
| Complete protein? | Yes |
| Calories per 100g | ~553 kcal |
Best uses: 3 tbsp blended into smoothies, sprinkled on dal or salads, added to oats
3. Roasted Peanuts / Groundnuts — ~26g protein/100g
India's most affordable high-protein vegan food. Peanuts are technically legumes, not nuts — their protein profile is excellent relative to cost.
| Metric | Value |
|---|---|
| Protein per 100g | ~25–26g |
| Fat per 100g | ~49g |
| Calories per 100g | ~567 kcal |
| Protein per 30g handful | ~7.5–8g |
Best uses: Roasted as a snack, peanut butter, peanut chutney, groundnut-based curries (groundnut amti)
4. Urad Dal — ~24–25g protein/100g (raw)
| Metric | Value |
|---|---|
| Protein per 100g (raw) | ~24–25g |
| Protein per 100g (cooked) | ~8–9g |
| Calories per 100g (cooked) | ~105 kcal |
Best uses: Dal makhani (vegan version without butter/cream), medu vada, idli/dosa batter
5. Moong Dal — ~24g protein/100g (raw)
Most digestible of the dals. Sprouted moong increases both bioavailability and nutrient density.
| Metric | Value |
|---|---|
| Protein per 100g (raw) | ~24g |
| Protein per 100g (cooked) | ~7–9g |
| Sprouted moong (100g) | ~4–5g protein |
Best uses: Dal tadka, khichdi, moong chilla, sprouted salad
6. Pumpkin Seeds — ~19–30g protein/100g
One of the most nutrient-dense seeds — rich in zinc, magnesium, iron, and protein.
| Metric | Value |
|---|---|
| Protein per 100g | ~19–30g |
| Fat per 100g | ~49g |
| Calories per 100g | ~559 kcal |
| Protein per 30g serving | ~6–9g |
Best uses: Added to trail mix, sprinkled on salads, blended into smoothies
7. Tofu — ~8–10g protein/100g (firm)
The vegan equivalent of paneer — similar texture, versatile in cooking, lower protein per 100g but also far lower in calories.
| Metric | Value |
|---|---|
| Protein per 100g (firm tofu) | ~8–10g |
| Fat per 100g | ~4–5g |
| Calories per 100g | ~76–100 kcal |
| Complete protein? | Yes (soy-based) |
Best uses: Tofu bhurji, tofu tikka, tofu scramble, tofu stir fry
8. Edamame — ~11g protein/100g (cooked)
Green soybeans are increasingly available in Indian cities and supermarkets. A complete protein source.
| Metric | Value |
|---|---|
| Protein per 100g (cooked) | ~11g |
| Calories per 100g | ~122 kcal |
| Complete protein? | Yes |
Best uses: Boiled edamame with salt as a snack, edamame sundal, added to pulao
9. Chana / Chickpeas — ~19–21g protein/100g (raw)
| Metric | Value |
|---|---|
| Protein per 100g (raw) | ~19–21g |
| Protein per 100g (cooked) | ~8–9g |
| Calories per 100g (cooked) | ~164 kcal |
Best uses: Chhole masala, roasted chana (high-protein snack), hummus, sundal
10. Quinoa — ~14g protein/100g (raw), complete protein
One of very few complete plant proteins. Becoming more accessible in Indian supermarkets and online.
| Metric | Value |
|---|---|
| Protein per 100g (raw) | ~14g |
| Protein per 100g (cooked) | ~4.4g |
| Complete protein? | Yes |
Best uses: Quinoa khichdi, quinoa upma, quinoa salad as a rice substitute
11. Rajma — ~22–24g protein/100g (raw)
| Metric | Value |
|---|---|
| Protein per 100g (cooked) | ~8–9g |
| Calories per 100g (cooked) | ~127 kcal |
12. Chia Seeds — ~17g protein/100g
Very high in fibre and omega-3 — a useful nutrient-dense addition to a vegan diet even in small quantities.
| Metric | Value |
|---|---|
| Protein per 100g | ~17g |
| Omega-3 | High |
| Fibre | ~34g/100g |
Best uses: Chia pudding with plant milk, added to smoothies, sprinkled on oats
All Vegan Protein Sources: Quick Reference
| Food | Protein/100g (as eaten) | Complete Protein? | Calories/100g |
|---|---|---|---|
| Soya chunks (cooked) | ~14–17g | Yes | ~98 kcal |
| Hemp seeds | ~32g | Yes | ~553 kcal |
| Pumpkin seeds | ~19–30g | No | ~559 kcal |
| Peanuts | ~26g | No | ~567 kcal |
| Urad dal (cooked) | ~8–9g | No | ~105 kcal |
| Moong dal (cooked) | ~7–9g | No | ~105 kcal |
| Chana (cooked) | ~8–9g | No | ~164 kcal |
| Rajma (cooked) | ~8–9g | No | ~127 kcal |
| Tofu (firm) | ~8–10g | Yes | ~76–100 kcal |
| Edamame (cooked) | ~11g | Yes | ~122 kcal |
| Quinoa (cooked) | ~4.4g | Yes | ~120 kcal |
| Chia seeds | ~17g | No | ~486 kcal |
| Oats | ~13–17g (raw) | No | ~370 kcal |
Best Vegan Protein Supplements in India
When food alone isn't enough to hit targets (especially for active vegans targeting 100g+ protein/day), plant protein supplements fill the gap:
| Brand | Protein Source | Protein/Serving | Price/Serving |
|---|---|---|---|
| Nutrabay Pea Protein | Pea | ~22–24g | ~₹55–70 |
| MuscleBlaze Plant Protein | Pea + Rice blend | ~25g | ~₹75–90 |
| OZiva Organic Plant Protein | Pea + Rice + Sunflower | ~20–22g | ~₹80–100 |
| Cosmix Plant Protein | Multi-source blend | ~18–20g | ~₹100–130 |
| Nakpro Pea Protein | Pea | ~22g | ~₹50–65 |
Best choice for most vegans: Nutrabay or Nakpro pea protein — the best protein-per-rupee ratio in the vegan supplement category.
Sample Vegan High-Protein Day (80–90g protein)
| Meal | Foods | Protein |
|---|---|---|
| Breakfast | 50g oats + 250ml soy milk + 1 tbsp peanut butter + 3 tbsp hemp seeds | ~25g |
| Mid-morning | 30g roasted peanuts + 1 banana | ~8g |
| Lunch | 1 katori soya chunks curry + 1 katori chana dal + salad + 1 roti | ~28g |
| Evening | 1 scoop pea protein shake with water | ~22g |
| Dinner | 1 katori rajma + 1 katori moong dal + 2 rotis + sprouted salad | ~20g |
| Total | ~103g |
FAQs
Is it hard to get enough protein on a vegan Indian diet? It requires more planning than a non-vegan diet, but 80–100g protein per day is achievable with soya chunks, dal, legumes, oats, seeds, and a pea protein supplement if needed.
Which vegan food has the most complete protein? Soya products (soya chunks, tofu, edamame, soy milk), quinoa, and hemp seeds are the best complete plant proteins widely available in India.
Do I need a vegan protein supplement? Only if you're consistently unable to hit your protein target through food. Many active vegans find they can reach 80g/day from food alone with good planning. Track with the Hint app to find out.
References
- Achieving High Protein Quality Is a Challenge in Vegan Diets: A Narrative Review — PMC, 2025
- Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis — PMC, 2021
- Similar Effects Between Animal-Based and Plant-Based Protein Blend on Muscle Adaptations to Resistance Training: A Randomized Clinical Trial — PMC, 2025
- Muscle Protein Synthesis in Response to Plant-Based Protein Isolates With and Without Added Leucine Versus Whey Protein — PMC, 2024
- Nutritional Profile of Indian Vegetarian Diets — the Indian Migration Study (IMS) — PMC, 2014
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About the Author
Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.
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