Free protein calculator for India
How much protein, from real food?
Work out how much protein you need a day, then see how dal, paneer, eggs, chicken and 500+ other Indian foods get you there. The numbers come from ICMR-NIN and India's own food composition tables.
Most people can meet their protein from food. This shows you how, and what a powder would cost if you want one.
- Free. No sign-up, no ads in the tool.
- Private. Your weight and meals stay on this device.
- Sourced. ICMR-NIN guidelines and IFCT 2017 food data.
Last updated · Built and checked by the Naked Compound Research Team · How we work
Your daily protein
Adults 18+For healthy adults. If you have kidney disease, diabetes or are under 18, ask your doctor or a registered dietitian before eating more protein.
Build a day
Will your meals get you there?
Start from an example day or add what you actually eat. Weigh dal, rice and meat before cooking: that's how India's food tables measure them.
| Food | Grams | Protein | kcal | Remove |
|---|
Nothing added yet. Pick an example day, or add a food below.
Example days are only examples, with the raw weights shown, not a diet plan. Food values are averages from the Indian Food Composition Tables 2017; for packaged food, the label on the pack wins.
Cost of protein
What 25 g of protein costs.
Protein per rupee is the fairest way to compare a powder with food. We use 25 g, about one scoop of whey.
Whey protein, cheapest first
Price per 25 g of protein, worked out from each pack's price and its labelled protein.
| Whey protein | Price | Protein in pack | ₹ per 25 g |
|---|---|---|---|
| AS-IT-IS ATOM Whey1 kg, Double Rich Chocolate | ₹3,068 | 756 g | ₹101 |
| Nakpro Gold Whey1 kg, Chocolate | ₹2,849 | 693 g | ₹103 |
| Avvatar Performance Whey1 kg, Malai Kulfi | ₹3,299 | 798 g | ₹103 |
| AS-IT-IS Whey Concentrate 80%1 kg, Unflavoured | ₹3,299 | 800 g | ₹103 |
| Nutrabay Gold Whey Concentrate1 kg, Rich Chocolate Crème | ₹2,999 | 700 g | ₹107 |
| MuscleBlaze Biozyme Performance Whey2 kg, Magical Mango | ₹7,399 | 1515 g | ₹122 |
| Avvatar Whey Protein1 kg, Malai Kulfi | ₹3,949 | 812 g | ₹122 |
| Avvatar Whey Protein1 kg, Unflavoured | ₹3,899 | 783 g | ₹124 |
| The Whole Truth Whey Concentrate1 kg, Unflavoured | ₹3,699 | 728 g | ₹127 |
| MuscleBlaze Biozyme Performance Whey1 kg, Magical Mango | ₹3,899 | 758 g | ₹129 |
| Myprotein Impact Whey1 kg, Chocolate Brownie | ₹4,200 | 738 g | ₹142 |
| GNC Pro Performance 100% Whey2 lb (907 g), Chocolate Fudge | ₹3,649 | 600 g | ₹152 |
| Optimum Nutrition Gold Standard 100% Whey2 lb (907 g), Alphonso Mango | ₹4,429 | 696 g | ₹159 |
| Optimum Nutrition Gold Standard 100% Whey, RCB Limited Edition2 lb (907 g), Double Rich Chocolate | ₹4,629 | 696 g | ₹166 |
| Optimum Nutrition Gold Standard 100% Whey2 lb (907 g), Double Rich Chocolate | ₹4,730 | 696 g | ₹170 |
| Dymatize ISO100 Hydrolyzed Isolate5 lb (2.27 kg), Gourmet Chocolate | ₹16,990 | 1775 g | ₹239 |
Amazon.in prices on 15 October 2026, before coupons, from our whey price tracker. Protein per pack is the label claim; independent tests sometimes find less.
Your food
Enter what you pay. We don't list food prices because they change by city and season.
Protein in Indian foods
Look up any food.
All 542 foods in the Indian Food Composition Tables 2017, per 100 g. The 81 everyday foods below each have their own page, and the protein-rich foods chart ranks them.
| Food | Protein / 100 g | kcal | For 20 g |
|---|---|---|---|
| Loading foods… | |||
Pulses and dals
- Protein in soybean 37.8 g
- Protein in masoor dal 24.4 g
- Protein in moong dal 23.9 g
- Protein in urad dal 23.1 g
- Protein in whole moong 22.5 g
- Protein in whole masoor 22.5 g
- Protein in whole urad 22 g
- Protein in horse gram 21.7 g
- Protein in toor dal 21.7 g
- Protein in chana dal 21.6 g
- Protein in lobia 21.3 g
- Protein in dried peas 20.4 g
- Protein in rajma 19.9 g
- Protein in moth beans 19.8 g
- Protein in kala chana 18.8 g
Cereals and millets
- Protein in rajgira 13.3 g
- Protein in quinoa 13.1 g
- Protein in sooji 11.4 g
- Protein in bajra 11 g
- Protein in barley 10.9 g
- Protein in atta 10.6 g
- Protein in maida 10.4 g
- Protein in little millet 10.1 g
- Protein in jowar 10 g
- Protein in brown rice 9.2 g
- Protein in kodo millet 8.9 g
- Protein in maize 8.8 g
- Protein in white rice 7.9 g
- Protein in parboiled rice 7.8 g
- Protein in puffed rice 7.5 g
- Protein in poha 7.4 g
- Protein in ragi 7.2 g
Milk and milk products
Eggs
Chicken and poultry
Fish and seafood
- Protein in tuna 24.5 g
- Protein in seer fish 22.3 g
- Protein in hilsa 21.8 g
- Protein in mackerel 21.5 g
- Protein in salmon 21 g
- Protein in rohu 19.7 g
- Protein in prawns 19.2 g
- Protein in pomfret 19 g
- Protein in tilapia 18.5 g
- Protein in catla 17.9 g
- Protein in sardine 17.9 g
- Protein in pangas 17.1 g
- Protein in bombay duck 13.5 g
Nuts and seeds
Vegetables
How we work it out
Every number has a source.
We use Indian guidelines first, and international ones only where ICMR-NIN doesn't give a figure.
-
01
Your target
Healthy adults: 0.83 g per kg a day, ICMR-NIN's recommended intake for Indians. Over 65: 1.0–1.2 g (PROT-AGE). Regular exercise: 1.4–2.0 g (ISSN). Building muscle: 1.6 g, up to 2.2 g (Morton 2018).
-
02
Your food
Protein and calories per 100 g come from the Indian Food Composition Tables 2017, which tested 528 key foods sampled across six regions of India.
-
03
The cost
Whey prices come from our price tracker (Amazon.in, before coupons) and each pack's labelled protein. For food, you enter the price you pay.
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: RDA and EAR, 2020. nin.res.in
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024. nin.res.in
- Longvah T, et al. Indian Food Composition Tables 2017. National Institute of Nutrition, Hyderabad. nin.res.in
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559. doi.org
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi.org
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi.org
Questions
Things people ask us.
Spotted a wrong number? Tell us and we'll fix it in public on our changelog.
What is the Naked Compound Protein Calculator?
The Naked Compound Protein Calculator is a free tool that works out how much protein you need a day, using ICMR-NIN's 0.83 g per kg for healthy Indian adults and published ranges for older adults and people who exercise. It then adds up a day's meals from the 542 foods in the Indian Food Composition Tables 2017, and compares the cost of 25 g of protein from whey and everyday food. It runs in your browser, so nothing you type is sent anywhere.
How much protein do I need a day?
ICMR-NIN recommends 0.83 g of protein per kg of body weight a day for healthy Indian adults. For a 60 kg adult that's about 50 g. People over 65 and people who exercise regularly may need more; the calculator shows the published range for each.
I go to the gym. Is 0.83 g per kg enough?
Probably not if you're training to build muscle. The International Society of Sports Nutrition says 1.4 to 2.0 g per kg a day is enough for most people who exercise. A 2018 meta-analysis of 49 trials found extra protein stopped adding muscle at about 1.6 g per kg a day, with an upper estimate of 2.2 g.
Do I need protein powder?
Most people don't. ICMR-NIN's Dietary Guidelines for Indians (2024) say a balanced diet can meet protein needs, and advise against relying on protein powders. If food alone is hard to manage, a powder is one option; compare its cost per 25 g of protein with everyday foods first.
Can too much protein be harmful?
If you have kidney disease, eating more protein can make it worse, so ask your doctor before changing anything. The ranges in this calculator come from guidelines and trials in healthy adults.
How much more protein do I need in pregnancy?
ICMR-NIN sets extra protein for the second and third trimesters and for breastfeeding, on top of the usual 0.83 g per kg. Your doctor or dietitian can give you the figure for your stage; the calculator shows your starting point but doesn't add the pregnancy amount.
Why are the food values for raw food?
That's how the Indian Food Composition Tables 2017 measured them, per 100 g of the raw or dry edible part. Dals, rice and meat change weight when cooked, so weigh them before cooking for an accurate count.
Do you see my weight or what I eat?
No. The calculator runs in your browser. Your weight and your list of foods stay on your device and aren't sent to us.