Veg Protein Sources for Indian Bachelors – Part 2

 (Pulses, Lentils & Grains Edition)

This blog is the second part of our Indian protein series.
In Part 1, we covered high-quality plant-based proteins like Tofu and Soya Chunks and Animal-based proteins as well.
You can check that post here:
Indian High-Protein Foods Explained: Macros & Practical Tips (Part 1)

In this post, we explore budget-friendly protein sources from pulses, lentils, and grains — all easily available across India.

Reminder:

  • All nutritional values are based on 100g raw weight.
  • Always measure before cooking for accurate tracking.
  • Most of these protein sources are Incomplete which means some basic amino acids may miss but It can be filled other foods (I have mentioned it below), the best part you don't need to eat them combined in same meal, so try to take it within the day.

PULSES & LENTILS

1. Green Gram (Moong Dal)

Protein: ~24g
Calories: ~330 kcal
Common Mistake: Avoid overboiling — it can lose texture.
Complete Protein Tip: Pair with rice or whole wheat roti.

2. Horse Gram (Kollu)

Protein: ~22g
Calories: ~320 kcal
Common Mistake: Requires longer soaking (6–8 hours).
Complete Protein Tip: Combine with millet roti or curd.

3. Bengal Gram (Chana Dal)

Protein: ~20g
Calories: ~350 kcal
Common Mistake: Avoid excessive oil in tadka.
Complete Protein Tip: Pair with rice or wheat roti.

4. Black Gram (Urad Dal)

Protein: ~25g
Calories: ~340 kcal
Common Mistake: Rinse well to remove residue.
Complete Protein Tip: Combine with rice (e.g., dosa, idli).

5. Red Lentils (Masoor Dal)

Protein: ~24g
Calories: ~330 kcal
Common Mistake: Cooks quickly — avoid overcooking.
Complete Protein Tip: Eat with brown rice or roti.

6. Whole Green Gram (Sabut Moong)

Protein: ~24g
Calories: ~330 kcal
Common Mistake: Soak for better digestibility.
Complete Protein Tip: Best when sprouted and eaten with curd.

7. White Chickpeas (Kabuli Chana)

Protein: ~19g
Calories: ~365 kcal
Common Mistake: Needs overnight soaking.
Complete Protein Tip: Pair with rice or curd.

8. Black Chickpeas (Kala Chana)

Protein: ~20g
Calories: ~330 kcal
Common Mistake: Requires 10–12 hours soak time.
Complete Protein Tip: Combine with curd or millets.

9. Peas (Matar)

Protein: ~5g
Calories: ~80 kcal
Common Mistake: Don’t overcook or mash.
Complete Protein Tip: Use with paneer or roti for balance.

GRAINS & CEREALS

10. Rice

Protein: ~6.5g
Calories: ~350 kcal
Common Mistake: Wash until water runs clear — not more.
Complete Protein Tip: Ideal with dals and pulses.

11. Whole Wheat

Protein: ~13g
Calories: ~340 kcal
Common Mistake: Avoid using maida instead of wheat.
Complete Protein Tip: Eat with dals, sprouts, or curd-based sabzis.

12. Ragi (Finger Millet)

Protein: ~7g
Calories: ~335 kcal
Common Mistake: Under-cooking leads to raw taste.
Complete Protein Tip: Eat with dal or curd.

13. Bajra (Pearl Millet)

Protein: ~11g
Calories: ~360 kcal
Common Mistake: Avoid watery dough — it cracks.
Complete Protein Tip: Pair with curd or mixed sprouts.

14. Jowar (Sorghum)

Protein: ~11g
Calories: ~340 kcal
Common Mistake: Dry rotis break easily. Add warm water to dough.
Complete Protein Tip: Eat with dal or curd-based gravies.

15. Oats

Protein: ~13g
Calories: ~375 kcal
Common Mistake: Avoid over-soaking; texture matters.
Complete Protein Tip: Combine with milk, curd, or peanut butter.

16. Corn (Maize)

Protein: ~9g
Calories: ~365 kcal
Common Mistake: Avoid butter/salt overload.
Complete Protein Tip: Pair with paneer or rajma for better amino acid profile.

Important Note:
You don’t need to eat the “pairing” food in the same meal.
It’s enough to include complementary protein sources within the same day — your body will combine the amino acids naturally over time.

Coming Up Next

In the next blog, we’ll show you how to hit your daily protein goal on a tight budget — with full-day meal plans using Indian foods.
Simple, cost-effective, and no supplements required.

Stay tuned.


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