Build a protein day from familiar Indian vegetarian staples and compare the tradeoffs that matter in real kitchens: cooked serving protein, dry purchase weight, calories, and rupees per 10 grams of protein.
Indian vegetarian planner
Plan with foods people actually buy and cook: dry soya chunks, cooked dal, paneer, dahi, sattu, chana, rajma, besan, tofu, sprouts, and milk. The table separates nutrition weight from purchase weight where that matters.
10.5 g still open from 100 g
Nutrition uses the serving shown. Cost uses purchase weight; cooked dal, chana, rajma, and sprouts use dry-equivalent grams.
| Food | Serving | Protein | Calories | ₹ / 10 g protein | ₹ / kg | Source | Plan |
|---|---|---|---|---|---|---|---|
Firm tofu टोफू · Tofu bhurji, curry, dosa filling, stir-fry Protein changes by firmness and water content; extra-firm tofu is usually denser. vegetarianvegan | 150 g firm tofu | 26 g | 216 | ₹15 | USDA FDC 172475 Official + label check | ||
Hung curd / Greek-style curd हंग कर्ड · Raita, bowl, smoothie, kadhi-style sauce Use plain curd label when buying; homemade hung curd depends on how much whey drains. vegetarian | 200 g hung curd | 20 g | 118 | ₹22 | USDA FoodData Central + label range Official + label check | ||
Soya chunks, dry सोया चंक्स · Keema-style filling, pulao, curry, cutlet mix Track dry weight; soaked weight changes with water absorption. vegetarianvegan | 30 g dry / soaked bowl | 15.6 g | 104 | ₹3.1 | Indian packaged-label range Label range | ||
Cooked dal / lentils दाल · Dal tadka, sambar, khichdi, soup Use cooked weight for nutrition; cost uses about 70 g dry dal for this cooked serving. vegetarianvegan | 200 g cooked dal | 18 g | 232 | ₹4.3 | USDA FDC 172421 Official database | ||
Paneer पनीर · Bhurji, tikka, rolls, curry, stuffed chilla Full-fat paneer is calorie-dense; use the package label when brand fat varies. vegetarian | 100 g paneer | 21.4 g | 321 | ₹20.3 | USDA FDC 1864831 Official + label check | ||
Cooked rajma / kidney beans राजमा · Rajma bowl, rajma chawal, salad, soup Cook thoroughly after soaking; cost uses about 65 g dry rajma for this cooked serving. vegetarianvegan | 180 g cooked rajma | 15.6 g | 229 | ₹7.1 | USDA FoodData Central Official database | ||
Cooked moong dal मूंग दाल · Moong dal, chilla batter, khichdi, sprouts chaat base Thin dal has less protein per bowl; cost uses about 65 g dry moong for this cooked serving. vegetarianvegan | 200 g cooked moong | 14 g | 210 | ₹6 | USDA FDC 174257 Official database | ||
Cooked chana / chickpeas चना · Chole, chana chaat, rice bowl, salad Cooked chana is filling; cost uses about 60 g dry chana for this cooked serving. vegetarianvegan | 164 g cooked chana | 14.5 g | 269 | ₹5 | USDA FDC 173757 Official database | ||
Besan / chickpea flour बेसन · Chilla, dhokla, kadhi, cheela wrap Good protein for a flour, but a large chilla still needs curd, paneer, tofu, or dal for higher targets. vegetarianvegan | 50 g besan | 11.2 g | 194 | ₹5.4 | USDA FDC 174288 Official + label check | ||
Moong sprouts अंकुरित मूंग · Sprouts chaat, poha topping, salad, tikki mix Sprouts add volume and micronutrients; cost uses about 50 g dry moong before sprouting. vegetarianvegan | 150 g sprouts | 4.6 g | 45 | ₹9.9 | USDA FoodData Central Official database | ||
Roasted chana भुना चना · Snack, chaat, curd bowl topping, travel food Useful shelf-stable snack; salt, masala, and oil vary by product. vegetarianvegan | 40 g roasted chana | 8.2 g | 144 | ₹8.8 | ICMR-NIN IFCT context + packaged-label range Label range | ||
Milk, toned or low-fat दूध · Tea, oats, smoothie, sattu drink Treat 1 litre as roughly 1 kg for cost planning; verify the carton or pouch label. vegetarian | 250 ml milk | 8.5 g | 125 | ₹18.2 | USDA FoodData Central + Indian label check Official + label check | ||
Sattu / roasted chana flour सत्तू · Sattu drink, paratha stuffing, litti filling Brands may use roasted chana, mixed grains, or added ingredients; check the label. vegetarianvegan | 30 g sattu | 6.6 g | 114 | ₹8.2 | ICMR-NIN IFCT context + packaged-label range Label range | ||
Peanuts मूंगफली · Poha topping, chutney, snack, peanut curd bowl Good budget protein, but calorie-dense; measure portions. vegetarianvegan | 28 g peanuts | 7.2 g | 159 | ₹7.8 | USDA FoodData Central Official database | ||
Plain curd / dahi दही · Raita, curd rice, smoothie, side with dal-rice Regular dahi helps, but it is not as protein-dense as strained curd. vegetarian | 200 g dahi | 7 g | 122 | ₹24.3 | USDA FoodData Central + label range Official + label check | ||
Unsweetened soy milk सोया मिल्क · Vegan smoothie, oats, sattu drink, tea Choose unsweetened soy milk when calories or sugar matter. vegetarianvegan | 240 ml soy milk | 7.1 g | 81 | ₹51.7 | USDA FDC 175215 Official + label check |
Meal patterns built around visible protein anchors instead of changing the whole cuisine.
Search accepts English, Hindi, and kitchen names; these filters group foods by how they show up in meals.
Cost per 10 g protein is calculated from the price field and the serving protein: serving cost ÷ serving protein × 10. Replace the default prices with your local store price before comparing foods. Nutrition values are rounded and can change by brand, milk fat, water content, cooking yield, and added oil. This page is educational nutrition planning, not medical advice for kidney disease, pregnancy, diabetes medication, eating disorder history, or other clinical contexts.
Dal, chana, rajma, and sprouts are eaten cooked but bought dry. The planner uses cooked nutrition values and dry-equivalent grams for cost.
Soya chunks, sattu, roasted chana, toned milk, and dahi vary by brand, so the table flags them for package-label checking.
The templates keep normal meals recognizable: chilla, sambar, curd rice, ghugni, rajma, chole, sattu, sprouts, and paneer or tofu sides.
| Item | How it is handled |
|---|---|
| Nutrition values | USDA FoodData Central is used for standardized foods such as paneer, tofu, lentils, chana, moong, besan, and soy milk; IFCT and FSSAI references support India-specific label review. |
| Label-range foods | Soya chunks, sattu, roasted chana, dahi, and toned milk are shown as planning estimates because brands can differ in moisture, fat, roasting, fortification, and added ingredients. |
| Cost calculation | Cost per 10 g protein equals serving cost divided by serving protein, multiplied by 10. The price boxes are editable because local retail prices move by city and store. |
| Cooked-legume cost | Cooked dal, chana, rajma, and sprouts use cooked nutrition portions but dry-equivalent purchase weights for rupee estimates. |
Soya chunks, besan, roasted chana, dal, and sattu often rank well on rupees per 10 grams of protein. Paneer and Greek-style curd can add high-quality dairy protein, but they are usually more expensive per gram of protein.
Most soya chunk labels list nutrition per dry 100 grams. Track the dry weight before soaking because cooked weight changes a lot with water absorption.
No. Besan is usually chickpea or gram flour, while sattu is usually roasted chana flour and may include other grains depending on brand. Use the exact package label when available.
No. It is an educational food planner. If you have kidney disease, pregnancy, diabetes medication changes, an eating disorder history, or another clinical context, use it only to prepare food questions for a clinician or registered dietitian.