Know Your Protein — Are You Getting Enough?
73% of Indian diets fall short on protein. Find out where you stand.
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High Protein Indian Foods
Frequently Asked Questions
How much protein do I need per day?
The ICMR recommends 0.83g per kg body weight for sedentary adults. Active individuals and those building muscle need 1.0-1.8g per kg. Vegetarians need ~15% more due to lower plant protein digestibility.
Which vegetarian Indian foods are high in protein?
Top vegetarian protein sources include soya chunks (25g per 50g), paneer (18g per 100g), moong dal (9g per bowl), chole/rajma (9-11g per bowl), curd (4g per 100g), and milk (6-7g per glass).
What is complete vs incomplete protein?
Complete proteins contain all 9 essential amino acids (dairy, eggs, meat, soya). Incomplete proteins are missing some (dal, grains, nuts). Combining incomplete proteins like dal + rice gives you a complete amino acid profile.
Why do vegetarians need more protein?
Plant proteins have lower digestibility (PDCAAS score of 0.5-0.7 vs 1.0 for animal proteins). The ICMR recommends vegetarians consume ~15% more protein to compensate for this difference.
Is this protein calculator free?
Completely free. No signup needed. Calculate your protein target and check protein in unlimited meals. The Shellel app adds daily tracking and AI coaching.
Can I type in Hindi?
Yes! Hindi, Hinglish, or English all work. Type "2 roti, dal, paneer" or use any language you're comfortable with.