What counts as one serving?
Protein in an Indian meal can come from pulses, dairy, eggs, grains, soy foods, nuts, and meat. A useful comparison must show both the amount of protein and the weight of the serving. “Protein in paneer” may refer to 100g, while “protein in dal” might mean one cooked bowl. A per-piece number cannot be compared fairly unless the portions are clear.
Protein values in stored FitTrackPro portions
The table uses entries already in the FitTrackPro food database. It lists plain paneer at a 100g portion, cooked soya chunks at 100g, curd at 150g, boiled eggs at 100g, toor dal at 150g, and whole-wheat roti at a 35g reference serving. These are not all the same size or food state. In particular, cooked soya weight must not be confused with dry soya weight before soaking.
Why plant protein portions need context
The same caveat applies to pulses. The toor dal number describes cooked dal in a 150g katori, not dry split pigeon peas. Water absorbed during cooking changes the weight of a serving. A bowl that is larger or thicker than the reference will not contain precisely the same amount. Use grams where possible, and treat household names such as katori as approximate rather than universal measures.
Build a day from foods you actually eat
Paneer and soya chunks are concentrated choices in this table, but the values describe different foods and portions. The database's paneer record is plain and excludes curry sauce, butter, and frying oil. The soya chunks entry is cooked and describes a 100g bowl. If you start with dry chunks, their cooked weight changes when they are rehydrated. Logging the dry portion against the cooked entry would mix two different states.
What this table cannot tell you
Curd is often included in a meal for its taste and texture, but its stored 150g portion contains 5.8g protein. It is a useful example of why food labels matter: “dairy” does not imply the same protein per spoonful across curd, paneer, milk, or strained yogurt. The food database includes specific entries; if it does not include a food style, do not substitute a nearby item without noting that it is only a rough comparison.
The values in the table are per serving, not a ranking by 100g. A 150g bowl of dal and a 100g paneer portion have different weights, so comparing their protein amounts answers “what does this listed portion contribute?” rather than “which food has the highest concentration?” This distinction helps prevent a portion chart from being read as a universal food ranking.
Cooking water affects the apparent amount per 100g for foods that absorb liquid. Dal and soya chunks are especially important examples in this set: the stored entries refer to cooked food. A dry ingredient weighs less before cooking, and water adds weight without adding protein. If you enter a dry weight against a cooked serving, the estimate will be inconsistent. Check the state in the serving label before using the number.
Added oil and seasoning can increase the calories and fat of a recipe without adding much protein, while a mixed curry can combine several ingredients that do contribute protein. The paneer and dal entries on this page are reference records and do not represent every curry. For a home recipe, a closer estimate would require the measured ingredient weights and the finished batch yield. A standard single-food table cannot replace that recipe accounting.
Some readers prefer to think in pieces or bowls; others have a kitchen scale. The stored database labels explain which convention is available. The egg row describes two large boiled eggs as 100g, but it does not set an exact weight for every individual egg. The roti row says 35g, while the calorie calculator describes its common phulka as 30g dough. Those source conventions should stay visible rather than be silently blended.
When planning a meal, use several appropriate foods rather than trying to make one table entry solve the whole question. Pairings can vary, and not everyone includes dairy or eggs. If you have a medical condition, follow individualized advice. This article provides a lookup of stored protein amounts and does not evaluate amino acid adequacy, digestion, total energy needs, or micronutrient balance for an individual.
Method note
The protein amounts use the stored FitTrackPro servings shown in the table, including the hub’s 100g raw-sprouted moong entry. Per-food citations are not retained. Read the methodology and sources for how portions, estimates, and known limits are handled. Report a suspected error through contact.