A vegan Indian diet — no paneer, curd, milk or eggs — can still hit a high protein target and build muscle. The key is leaning on soya (India's protein powerhouse), dals, and legumes, and combining sources across the day. Here are the best vegan protein foods in India with protein per 100 g.
Aim for the higher end of your range — plant proteins are slightly less digestible. Get your number with the protein calculator.
Best Vegan Protein Sources in India (per 100 g)
| Food | Protein | Complete? |
|---|---|---|
| Soya chunks (dry) | ~52 g | Yes (soy) |
| Tofu | ~12–15 g | Yes (soy) |
| Peanuts | ~26 g | No |
| Moong / masoor dal (dry) | ~24 g | No |
| Rajma / chana (dry) | ~22 g | No |
| Sattu (roasted gram) | ~20 g | No |
| Tempeh | ~19 g | Yes (soy) |
| Pea/soy protein powder | ~20 g/scoop | Yes |
"Soya chunks give 52 g of protein per 100 g dry — more than chicken. For a vegan Indian lifter, they're the single best food on the list."
How to Get Complete Protein (Vegan, No Dairy)
Soya (chunks, tofu, tempeh) is a complete protein on its own. For dals and legumes, combine sources across the day — the classic dal + rice or rajma + rice covers all essential amino acids. Add peanuts, sesame and seeds for variety.
Building Muscle on Vegan Indian Food
Two rules: hit 1.6–2.2 g/kg per day (higher end), and train with progressive overload. A day of 50 g soya chunks (26 g), 2 bowls dal (18 g), tofu (20 g), peanuts (13 g) and a pea-protein scoop (20 g) clears 90 g+ easily.
Frequently Asked Questions
Best vegan protein in India? Soya chunks (52 g/100g dry), tofu, dals, rajma, chana, peanuts, sattu, tempeh.
Can you build muscle vegan? Yes — hit 1.6–2.2 g/kg from soya, dals and legumes and train hard. Soy builds muscle like whey.
How to get complete protein? Soya is complete; combine dal + rice for the rest.