When we think of nutrition, protein often gets taken for granted — but data shows otherwise. According to the Indian Market Research Bureau, up to 80% of Indians consume less than the recommended daily amount of protein. Yet protein is the very foundation of life, it forms our skin, muscles, organs, and even the microscopic machinery that keeps our bodies running.
At Purezen, we believe in empowering you with clarity. Let’s break down why protein matters, how much you need, and simple, easy ways to ensure you're getting enough from an Indian diet.
Why is Protein Important?
Protein plays a crucial role in building and repairing tissues, supporting immunity, regulating hormone levels, and even fueling metabolism. Our DNA's primary instruction is to make proteins that keep us alive and thriving. A chronic lack of protein can lead to fatigue, poor recovery, hair thinning, weaker immunity, and impaired metabolic health — issues many Indians unknowingly face.
How Much Protein Do You Need?
An easy baseline:
✅ 1 gram of protein per kilogram of body weight.
For example, if you weigh 60 kg, you need around 60 grams of protein daily.
If you are physically active, such as through regular workouts, running, or cycling, you may need up to 1.6–2 g per kg, or approximately 90–120 g.
For most moderately active adults, aiming for 20–30 grams per meal is a good thumb rule.
How to Quickly Estimate Protein in Your Meals
Rather than counting calories or measuring each bite, here’s a simple visual method:
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Animal-based proteins like chicken, fish, eggs, paneer, and yoghurt are rich in protein.
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Plant-based proteins, such as dals, chana, tofu, rajma, millets, and even vegetables, contribute smaller but meaningful amounts.
Use this easy estimation guide:
Animal Protein Sources
| Food Item | Approx Protein |
|---|---|
| Chicken/Mutton/Fish (Tikka size) | 6–8g |
| Egg (1 medium) | 6g |
| Paneer (1-inch cube) | 4g |
| Curd/Dahi/Yoghurt (small bowl) | 3g |
| Whey Protein (1 scoop) | 25g |
Plant Protein Sources
| Food Item | Approx Protein |
|---|---|
| Cooked Chana/Rajma (1 side-dish cup) | 6g |
| Dal/Sambar (1 cup) | 4g |
| Tofu (1-inch cube) | 4g |
| Rice/Millet (regular meal portion) | 5g |
| Chapati (medium size) | 2g |
| Idli/Dosa (homemade, 1 piece) | 2g |
| Upma (regular serving) | 5g |
| Vegetable side dish (1 cup) | 2g |
| Plant Protein Isolate (1 scoop) | 25g |
Common Indian Meals and Their Protein Content
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Biryani with chicken piece + raita + egg = 21–22g
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South Indian thali (rice + sambar + curd + fish fry) = 20–24g
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Vegetarian thali (rice + dal + subzi + curd) = 14–16g
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Simple dal-chawal meal = 10–12g
Tip:
Vegetarians must consciously add chana, rajma, tofu, or paneer to boost intake, especially at lunch and dinner.
Final Tips to Hit Your Protein Goals
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Add 1–2 eggs to any meal for a simple 12g boost.
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Include a cup of curd daily to easily sneak in 3–5g.
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Use a quality whey or plant protein powder on days you're short — one scoop covers nearly 40% of your daily need!
At Purezen, nutrition should be simple, powerful, and joyful.
Stay tuned to our blog for more easy guides on eating better, without overcomplicating your life.