What Food Items are Protein-Rich?

We are often told by health experts to increase our protein intake. But that’s not enough. Nobody tells you how to do it. What grains are actually rich in protein?

Now you would think it’s easy we can just Google and get the answer. But, on Google, there is a lot of misinformation floating around. When you search for any grain, they would give you 7-10 reasons to include it in your diet, and out of those 7-10 points, most have a “rich in protein” point. Is it really so? Then why is the overall protein number in our diet still low?

We need to have a roughly 0.8-1g/kg body weight of protein, but on a weight loss journey, this increases to 1-1.2g/kg body weight. While losing weight we need to give extra attention to our protein numbers otherwise, there is a risk of losing muscle mass instead of fat mass, which is our ultimate goal.

So in this blog, I will be telling you about all the protein-rich and not-so-protein-rich food items. I would also mention that though some of these food items might have a lot of other benefits but might not be “protein-rich”? Let’s have a look.


GrainAmount of protein (in grams)Amount of carbohydrates (in grams)
Wheat Flour10.564
Refined wheat flour (maida)10.374.2
Barley (Jau)10.961
Maize (Mecca)8.864.7
Rice flakes (Poha)7.476.7
Soybean Dal35.512.7
Urad Dal (Black gram split)2351
Kala Channa (Bengal Gram Whole)18.739.5
Lobia (Black-eyed bean/ Cowpea)20.354.6
Channa Dal (Bengal gram)21.546.7
Rajma (Kidney Bean)19.548.8
Masoor (Lenti)24.352.5

Source: IFCT (Indian Food Composition Table) formulated by NIN (National Institute of Nutrition)

About the author: Pragya Sharma

Hi there, I am Pragya Sharma, a dietitian by profession. I am on a mission to help people live a healthy and happy life. I have done my PG Diploma and Bachelor’s in Nutrition and Dietetics from the University of Delhi. I am a life member of organizations like the Indian Dietetics Association and the Nutrition Society of India.