High-Protein Foods in Nepali Cuisine: Practical, Local, Science‑Backed
Protein supports muscle repair, bone strength, and immunity. If you’re searching for “High Protein Foods in Nepali,” here’s an evidence‑informed, market‑friendly guide rooted in everyday Nepali cooking. Most adults do well with 0.8–1.6 g protein per kilogram of body weight; aim higher during training or weight loss, and speak with a clinician if you have medical conditions.
Animal sources (per typical serving)
- Chicken, 100 g: ~25–30 g protein
- River fish (rohu/asla), 100 g: ~20–25 g
- Eggs, 1 large: ~6 g
- Curd (dahi), 1 cup: ~8–10 g; Milk, 1 cup: ~8 g
- Paneer, 100 g: ~18 g
Plant sources (budget‑friendly and accessible)
- Lentils (masuro/mung), 1 cup cooked: ~8–10 g
- Chickpeas or kidney beans, 1 cup cooked: ~14–16 g
- Soy/Tofu, 100 g: ~8–15 g
- Millet/buckwheat/quinoa, 1 cup cooked: ~5–8 g
- Almonds, 28 g (about 10–12 nuts): ~6 g
- Sesame or chia seeds, 28 g: ~5 g
Build a smarter Nepali plate
- Dal + bhaat + mixed tarkari: complementary amino acids for better balance.
- Breakfast: thick curd with almonds and chia; or 2 eggs with roti.
- Lunch/Dinner: grilled fish or chicken with saag and buckwheat roti; or tofu‑bean salad.
Practical tips from experience
- Target 20–40 g protein per main meal; read labels on packaged foods.
- Hydrate well; combine protein with fiber for fullness.
- Vegetarians: monitor vitamin B12, iron, and zinc through diet or supplements if advised.
One‑day sample (~100–120 g protein)
- Morning: 2 scrambled eggs, 1 cup curd, 10 almonds.
- Lunch: 120 g grilled chicken, 1 cup dal, fresh salad.
- Snack: vegetable soup with tofu cubes.
- Dinner: 120 g fish, sautéed greens, buckwheat roti.
Safety and credibility
- Adjust protein if pregnant, managing kidney issues, or on medication—consult your doctor.
- Cook meat/eggs thoroughly and moderate salt and oil. This guidance blends nutrition science with hands‑on familiarity with Nepali kitchens for results you can sustain.
