Protein-rich foods in Pakistan, with grams per portion
The richest everyday protein foods in Pakistan are chicken, fish and meat (about 20 to 30 g per 100 g cooked), soya chunks, paneer, eggs (6 g each), daal and chana (12 to 16 g per katori), and milk and dahi (7 to 9 g per serving). Most adults need about 0.8 g of protein per kg of body weight a day.
Protein in common Pakistani foods
| Food | Portion | Protein (g, approx.) |
|---|---|---|
| Chicken breast, cooked | 100 g (palm-size piece) | 28 to 31 |
| Chicken salan | 1 katori with 2 to 3 pieces | 20 to 25 |
| Fish (rohu, surmai), cooked | 100 g | 20 to 22 |
| Beef or mutton, cooked, lean | 100 g | 25 to 27 |
| Egg | 1 whole | 6 |
| Paneer | 50 g | 9 to 10 |
| Daal (masoor, moong, mash), cooked | 1 katori (about 200 g) | 12 to 16 |
| Chana or lobia, cooked | 1 katori | 12 to 15 |
| Roasted chanay | A handful (30 g) | 6 to 7 |
| Soya chunks, dry | 30 g | 14 to 16 |
| Milk | 1 glass (250 ml) | 8 |
| Dahi | 1 katori (200 g) | 7 to 9 |
| Peanuts | A handful (30 g) | 7 |
| Almonds | A handful (30 g) | 6 |
| Chapati, medium | 1 | 3 to 4 |
| Rice, cooked | 1 cup | 4 to 5 |
Approximate values from food composition data; cooking method and portion size change them.
How much protein you need
| Who | Per kg body weight a day | For a 70 kg person |
|---|---|---|
| Healthy adult | 0.8 g | about 56 g |
| Older adult, or losing weight | 1.0 to 1.2 g | 70 to 85 g |
| Strength training | 1.4 to 2.0 g | 100 to 140 g |
| Kidney disease (not on dialysis) | Lower, set by your doctor | - |
A simple high-protein Pakistani day (about 70 g)
- Nashta: 2 eggs and 1 chapati (15 g).
- Lunch: 1 katori daal, 1 katori dahi, 1 chapati (25 g).
- Evening: a handful of roasted chanay and a glass of milk (15 g).
- Dinner: chicken salan, 1 chapati, sabzi (25 g).
Protein at every meal keeps you full, which helps weight loss, and supports muscle if you train; see the gym diet plan.
Common questions
Which foods are highest in protein?
Per portion: chicken, fish, beef and mutton (about 20 to 30 g per 100 g cooked), soya chunks, paneer, eggs, daal and chana. Among everyday Pakistani foods, eggs, daal, chana, dahi and milk give the best protein for the money.
How much protein do I need a day?
Most healthy adults need about 0.8 g per kg of body weight: roughly 50 to 60 g for a 70 kg person. Older adults, people losing weight and pregnant or breastfeeding women need more, and people who strength-train need about 1.4 to 2.0 g per kg.
Can vegetarians get enough protein in Pakistan?
Yes. Combine daal or chana with roti or rice at meals, and add milk, dahi, paneer, soya chunks, peanuts and roasted chanay. Spread protein across the day rather than in one meal.
Is a high protein diet safe?
For healthy adults with normal kidneys, a higher protein intake (up to about 1.6 g per kg) is considered safe. People with chronic kidney disease must not raise protein without their nephrologist, because damaged kidneys cope less well with it.
Do I need protein powder?
Usually not. Food covers most needs. Powder is a convenience if you cannot reach your target with meals; it does not build muscle by itself.
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