In a country obsessed with food, it’s ironic that one of the most critical nutrients, that is protein, often goes missing from our plate.
Protein, essential for muscle repair, immunity, enzyme function, and overall health, remains vastly under-consumed in Indian diets, say experts. This is particularly so among vegetarians and low-income households. Several reports have highlighted that a significant percentage of Indians, across all age groups, fall short of their daily protein requirements.
In an academic paper titled, 'Links between protein-source diversity, household behaviour, and protein consumption inadequacy in the Indian rural semi-arid tropics,' Soumitra Pramanik from The Centre for Economic and Social Studies (CESS), Hyderabad, writes that his study analyses the determinants, sources, and levels of protein consumption among 785 households across nine districts in six Indian states in the semi-arid tropics.
"We found that 80% of these households consumed less protein than recommended and relied on cereals for 60–75% of their protein intake. Notably, even when protein-rich foods are accessible to households, they still consume them insufficiently. We found that their protein intake deficiency is driven by a lack of diversity of protein sources (in particular, legumes, millets, and livestock), as well as by a dearth of women's education and role in household decision-making and low incomes and assets."
“Protein intake should be between 0.8 and 1 gram per kilogram of body weight for a healthy individual,” says Dr Sanesh Tuteja, Consultant - Arthroscopy & Sports Medicine at Fortis Hospital, Mulund. “To maintain muscle mass and other body functions, a person weighing 70 kg would need to consume roughly 70 grams of protein daily. This need may rise in some circumstances, such as in people with high levels of physical activity, nursing mothers, and those with illnesses like kidney disease," he tells THE WEEK.
Indian meals are typically centered around carbohydrates—rice, chapatis, or parathas—with a small side of vegetables or lentils. “The Indian diet, especially when vegetarian, tends to be carbohydrate-heavy and struggles to meet protein requirements,” adds Dr Tuteja.
Traditional Indian thalis include pulses like dal and legumes, that offer plant-based protein. But the portion sizes are often too small, and these sources lack one or more essential amino acids, something most people aren’t aware of.
The protein gap in India isn’t just a matter of food availability—it’s also about perception. Many Indians don’t see protein as a dietary priority unless they are unwell or trying to build muscle. “The key challenges,” says Dr Tuteja, “include dietary practices like avoiding meat and milk products, a lack of awareness, poverty, and an increased reliance on packaged and processed foods, as well as takeaways and restaurant meals that often prioritize taste over nutrition.”
This growing dependence on fast food and ultra-processed meals, especially in urban areas, has compounded the problem. Even when food is plentiful, it often lacks nutrient density.
Protein deficiency signs can become apparent through symptoms such as chronic fatigue, frequent infections, hair thinning, or stunted growth in children, say experts. But the long-term implications are far more serious, affecting cognitive development in children and muscle maintenance in adults.
Women and children are particularly vulnerable. In many Indian households, women eat last—and often least. During pregnancy and lactation, when protein requirements spike, nutritional intake rarely keeps pace, says Garg.
While government schemes like the Public Distribution System (PDS), the Midday Meal Scheme, and Integrated Child Development Services (ICDS) aim to address malnutrition, they tend to focus more on calorie sufficiency and iron supplementation than protein adequacy.
As Dr Tuteja emphasises, the shift must begin with awareness: “Without consciously planning meals around quality protein sources, we risk building a nation of undernourished people with full stomachs.”