Indian High-Protein Foods Explained: Macros & Practical Tips (Part 1)

 This page contains detailed protein and calorie values of complete protein sources

We’ve already listed the complete Indian protein sources. This guide explains exactly how much protein and calories they provide, how cooking affects them, and the right way to track them. Whether you are bulking or cutting, tracking your intake matters — and this is where most people go wrong.

1. Chicken Breast

Protein (100g raw): ~23g

Calories (100g raw): ~120 kcal

Cooking Mistakes to Avoid:

Do not deep fry or overcook – it reduces moisture and makes the chicken rubbery.

Marinate with minimal oil and grill/boil for best results.


Tracking Tip:

Always weigh raw chicken before cooking. If you’re meal prepping, weigh total raw → weigh cooked → use ratio to track later portions.

2. Eggs

Protein (1 medium egg): ~6g

Calories (1 medium egg): ~70 kcal

Cooking Mistakes to Avoid:

Don’t overboil — the yolk gets too hard and nutrients may degrade.

Use less oil when scrambling. Avoid frying with lots of butter/oil.

Tracking Tip:

Count whole eggs. Raw or boiled egg = similar nutrition. Scrambled eggs may have added calories depending on oil/milk used — log them separately.

3. Fish

Protein (100g raw): ~20g

Calories (100g raw): ~110 kcal

Cooking Mistakes to Avoid:

Don’t overfry — it soaks too much oil and damages protein quality.

Best methods: steaming, grilling, or light pan-fry with minimal oil.

Tracking Tip:

Weigh fish raw for accuracy. Cooked fish loses water — so 100g raw may become 70g cooked, but protein stays the same.

Note: There are high-protein fishes like salmon, tuna, etc., but they are often expensive or hard to find. This guide focuses on affordable, common Indian fishes like Rohu, Catla, and Sardines.

4. Paneer

Protein (100g raw): ~18g

Calories (100g raw): ~265 kcal

Cooking Mistakes to Avoid:

Don’t deep-fry — paneer absorbs oil quickly.

For protein-focused meals, lightly grill or stir-fry with minimal oil.

Tracking Tip:

Weigh paneer raw before cooking. Use full-fat paneer unless you're cutting calories — homemade or store-bought both are fine if macros are known.

5. Milk

Protein (100ml): ~3.2g

Calories (100ml): ~60 kcal (for toned milk)

Cooking Mistakes to Avoid:

Don’t boil repeatedly — it may reduce nutritional quality over time.

Use as part of shakes, oats, or just plain post-workout drink.

Tracking Tip:

Measure milk in ml using a measuring cup. Avoid milk-based drinks from outside (like tea/coffee with sugar) unless you can account for ingredients.

6. Curd

Protein (100g): ~3.5g

Calories (100g): ~60 kcal (for homemade or low-fat curd)

Cooking Mistakes to Avoid:

Do not cook curd — heat destroys beneficial probiotics.

Eat it raw, fresh, and preferably homemade.

Tracking Tip:

Weigh curd using a kitchen scale or note quantity via bowl/cup size. Avoid sweetened or flavored curds — they contain extra sugar.

7. Whey Protein

Protein (1 scoop / 30g): ~24g

Calories (1 scoop / 30g): ~120 kcal

Cooking Mistakes to Avoid:

Never add whey to hot milk or boiling oats — it will curdle and become rubbery.

Mix in cold or room temperature water/milk for best absorption.

Tracking Tip:

Use the scoop provided in the box (usually 30g). Always check your label — protein amount varies slightly by brand.

8. Soya Chunks

Protein (100g raw): ~52g

Calories (100g raw): ~345 kcal

Cooking Mistakes to Avoid:

Don’t overboil — it makes them mushy and unpleasant in texture.

Always soak and rinse well to remove the raw smell.


Tracking Tip:

Always weigh dry/raw soya chunks before boiling. After soaking, their weight increases ~2.5–3× but protein stays the same.
👉 30g raw = ~90g cooked = still ~15g protein.

Myth Busting:

There is a common misconception that soya chunks cause gynecomastia (gyno) because they contain plant compounds called phytoestrogens. However, scientific studies show that the phytoestrogens in soya do not increase estrogen levels in men enough to cause hormonal imbalance or gyno. Moderate consumption of soya as part of a balanced diet is safe and will not lead to gynecomastia.

9. Tofu

Protein (100g): ~10g

Calories (100g): ~145 kcal (for firm tofu)

Cooking Mistakes to Avoid:

Don’t overfry — tofu can become too dry and rubbery.

Press before cooking to remove excess water and improve texture.

Tracking Tip:

Tofu can be eaten raw or cooked. Weigh as-is before cooking or lightly sauté with minimal oil. Different brands may vary slightly — check the label when possible.

Final Tips

  • Always try to weigh your food raw before cooking for accurate protein tracking.

  • Use a kitchen scale — it’s the best investment for your fitness journey. If you don't have a kitchen scale, you can buy one through this affiliate link-Kitchen Scale

  • Don't estimate — guesswork leads to under-eating protein and slow progress.

  • Don’t forget tofu and soya chunks — two affordable, plant-based complete protein options great for vegetarians.

  • When tracking soya chunks, always go by raw weight, as they expand when cooked.

Found this page useful? Bookmark it or share it with your gym partner.
Next up: Incomplete Yet manageable Budget friendly Protein Sources

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