How much protein do I need, and where to get it in desi food?
Protein builds and repairs your muscles, keeps your bones, skin and hair healthy, and keeps you full. Many South Asian diets are heavy on roti and rice and light on protein. A few small changes can fix that without expensive powders.
Quick answer
- Most healthy adults need about 0.8 g of protein per kg of body weight a day. A 70 kg person needs about 56 g.
- You may need more, about 1.0 to 1.2 g per kg, if you are over 60, trying to lose weight, or very active. People who lift weights may use up to 1.6 g per kg.
- Good desi sources: eggs, daal, chana, dahi, milk, paneer, chicken, fish and lean meat.
- Spread protein across the day: aim for 20 to 30 g at each main meal.
Why protein matters
- Muscle. Your muscles are made of protein. Without enough, you lose muscle, especially as you get older or while losing weight.
- Fullness. Protein keeps you full longer than carbs or fat, which helps control hunger.
- Repair and immunity. Your body uses protein to heal wounds, make antibodies and build new cells.
- Bones, skin, hair and nails all need protein. Hair fall can be one sign of too little protein, among other causes.
Surveys in India have found that a large share of daily calories comes from cereals, and many people eat less protein than recommended. In Pakistan, protein intake is often low among women and children in particular. Meals of roti with a thin salan or tea with a rusk are common, and they are light on protein.
How much protein do you need?
| Who | Protein per kg | For a 60 kg person | For an 80 kg person |
|---|---|---|---|
| Most healthy adults | 0.8 g | 48 g | 64 g |
| Losing weight, or over 60 | 1.0 to 1.2 g | 60 to 72 g | 80 to 96 g |
| Regular exercise or sport | 1.2 to 1.6 g | 72 to 96 g | 96 to 128 g |
| Pregnancy (2nd and 3rd trimester) | Extra 10 to 25 g a day | Ask your doctor | |
If you are overweight, use a target weight closer to a healthy weight for your height, not your current weight, or the number will come out too high. Our macro calculator does this for you and splits your calories into protein, carbs and fat.
Protein in common desi foods
| Food | Portion | Protein | Calories |
|---|---|---|---|
| Chicken breast, cooked | 100 g (about 1 palm size) | 30 g | 165 |
| Fish, cooked | 100 g | 22 g | 130 to 200 |
| Beef or mutton, lean, cooked | 100 g | 25 g | 220 to 260 |
| Eggs | 2 boiled | 12.5 g | 156 |
| Paneer | 80 g (matchbox size) | 14 g | 210 |
| Daal (masoor / moong) | 1 bowl, 200 g | 13 g | 230 |
| Chana or rajma | 1 bowl, 200 g | 12 to 13 g | 240 to 270 |
| Plain dahi | 1 cup, 245 g | 8.5 g | 150 |
| Milk | 1 glass, 250 ml | 8 g | 120 to 160 |
| Roasted chana | 30 g handful | 6.5 g | 120 |
| Peanuts or almonds | 30 g handful | 6 to 7 g | 170 |
| Roti | 1 medium | 3 g | 110 |
| Boiled rice | 1 cup | 4 g | 210 |
Notice that roti and rice also give some protein. If you eat 6 rotis a day, that is about 18 g already. For more on pulses, read daal, chana and lobia: cheap protein.
A 60 g protein day, desi style
- Breakfast: 2-egg omelette with 1 roti (16 g)
- Lunch: 1 bowl daal, 1 bowl sabzi, 2 rotis (20 g)
- Snack: 1 cup dahi or a glass of milk (8 g)
- Dinner: Chicken salan, 2 pieces (about 100 g chicken), 1 roti, raita (32 g)
Total: about 75 g. A vegetarian can swap the chicken for paneer or a bowl of chana and still reach about 55 to 60 g.
Easy ways to add more protein
- Add an egg to breakfast. Swapping a paratha for a roti with an omelette adds 6 to 12 g.
- Fill half the salan pot with protein. More chicken and fewer potatoes in aloo gosht, more chana in chana pulao.
- Thicker daal, with a bit less water.
- Mix besan into atta for missi roti. It adds protein and fibre.
- Dahi with every meal, as raita or on the side.
- Snack on protein: roasted chana, boiled eggs, peanuts, sprouts chaat, or a glass of milk.
- Choose fish and chicken more often than red meat, which is higher in saturated fat.
Do I need protein powder?
Most people do not. You can meet your needs with normal food, which also gives you fibre, vitamins and minerals. Protein powder can be useful for people who train hard or find it hard to eat enough, but it is not magic, and some products in local markets have been found to contain less protein than the label says. If you use one, choose a trusted brand.
Can you eat too much protein?
For healthy adults, up to about 2 g per kg a day is considered safe. Very high intakes for a long time are not needed and can push out other healthy foods like vegetables and whole grains. People with kidney disease should follow their doctor's advice.
Common questions
How much protein does a 70 kg man need?
About 56 g a day for a healthy adult. If he exercises regularly or is trying to lose weight while keeping muscle, about 70 to 85 g is better.
How much protein does a woman need per day?
Most women need about 45 to 60 g a day, depending on weight and activity. Pregnant and breastfeeding women need more.
Is one egg a day enough protein?
One egg gives about 6 g. It is a great start, but you need protein at other meals too, such as daal, dahi or chicken.
Which vegetarian food has the most protein?
Paneer, soya chunks, daal, chana, rajma, dahi and milk. Soya chunks are very high, about 50 g of protein per 100 g dry.
Sources
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. www.who.int/publications/i/item/9789241209359
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements, 2020.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 2013;14:542-559. doi.org/10.1016/j.jamda.2013.05.021
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017;14:20. doi.org/10.1186/s12970-017-0177-8
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 2018;52:376-384. doi.org/10.1136/bjsports-2017-097608
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, ICMR, Hyderabad.
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