Vekesthetics

High-protein Tamil foods

Veg and non-veg, per home-style portion, with calories. புரோட்டீன் அதிகமுள்ள தமிழ் உணவுகள்.

Updated 19 October 2026

How much protein do you need?

It depends on your weight and goal. The free calculator gives you a daily number in 2 minutes. This page shows where to get it from food you already eat.

உங்களுக்கு எவ்வளவு புரோட்டீன் வேண்டும் என்பது உங்கள் எடை, இலக்கைப் பொறுத்தது. கீழே உள்ள பட்டியல், நீங்கள் ஏற்கனவே சாப்பிடும் உணவுகளில் எவ்வளவு புரோட்டீன் உள்ளது என்று காட்டுகிறது.

Non-veg protein foods

Food (portion)kcalProtein (g)g per 100 kcal
Chicken breast, grilled or boiled (100 g cooked)
சிக்கன் breast		24529.412.0
Chicken curry (100 g raw boneless chicken)
சிக்கன் குழம்பு		25622.58.8
Mutton curry (100 g raw mutton)
மட்டன் குழம்பு		24822.89.2
Fish curry (100 g raw fish)
மீன் குழம்பு		16721.713.0
Prawn thokku (100 g raw prawn)
இறால் தொக்கு		17720.811.8
Omelette (2 eggs)
ஆம்லெட்		20013.76.8
Boiled egg (1)
அவித்த முட்டை		746.79.1
Boiled egg white (1)
முட்டை வெள்ளை		174.124.1

Source: the Veke AI food table (coach.vekesthetics.app/foods), worked out from IFCT 2017 (ICMR-NIN, Hyderabad) and USDA FoodData Central values for typical Tamil home recipes. All numbers are approximate: size, oil and portion change them.

Veg protein foods

Food (portion)kcalProtein (g)g per 100 kcal
Meal maker curry (30 g dry soya chunks)
மீல் மேக்கர் குழம்பு		14815.910.7
Paneer bhurji or curry (75 g paneer)
பனீர்		25614.75.7
Pachai payaru sundal (cup, 40 g dry)
பச்சைப் பயறு சுண்டல்		1619.25.7
Kollu sundal (cup, 40 g dry)
கொள்ளு சுண்டல்		1758.95.1
Kondakadalai sundal (cup, 40 g dry)
கொண்டைக்கடலை சுண்டல்		1587.74.9
Roasted peanuts (30 g)
வறுத்த வேர்க்கடலை		1567.14.6
Curd (cup)
தயிர்		1226.95.7
Double toned milk (200 ml, Aavin Diet)
டபுள் டோன்டு பால்		966.87.1
Skimmed milk (200 ml)
கொழுப்பு நீக்கிய பால்		707.010.0
Paruppu / dal (cup)
பருப்பு		1296.85.3
Sambar (cup, 240 ml)
சாம்பார்		1466.74.6

Why "protein per 100 kcal" matters

Two foods can have the same protein but very different calories. Per 100 calories, fish curry gives about 13 g of protein, chicken curry about 9 g, sundal about 5 g, and idli about 3 g. When you are trying to lose fat, foods higher in that column let you reach your protein without going over your calories.

A sample high-protein Tamil day (about 117 g protein)

An illustration only; your own numbers come from the calculator.

MealFoodkcalProtein (g)
Breakfast4 idli + 1 cup sambar + 2 boiled eggs53827.7
Lunch1½ cups rice + chicken curry (100 g raw) + 1 cup curd64535.4
Snack1 cup pachai payaru sundal + 1 glass double toned milk25716.0
Dinner3 chapati + fish curry (100 g raw fish) + 1 cup paruppu65038.1
Total2,090117.2

Questions

Which Tamil veg food has the most protein?
In our table, meal maker (soya chunk) curry: about 15.9 g in a serving made with 30 g of dry soya, for 148 kcal. Paneer is next per serving, but with more calories.
How much protein is in one egg?
About 6.7 g in a boiled egg, and 4.1 g in the white alone.
Is sambar a good protein source?
It helps (about 6.7 g a cup), but it is not enough alone. Add eggs, curd, sundal, chicken or fish.
Do I need whey protein?
No. It is a convenient food, not a must: one scoop is about 24 g of protein for 120 kcal. Food alone is enough if you plan it.
Find your daily calories and protein in 2 minutes

Free calculator in English, Tamil and Hindi. No sign-up. See calories and protein in 200+ Tamil Nadu foods.

For general fitness and nutrition information only, not medical advice.