Protein
What it is and what it does
- Protein is made of chains of building blocks called amino acids, and every cell in the body contains protein. (MedlinePlus Medical Encyclopedia: Protein in diet (review date 4/1/2025))
- The body uses 20 amino acids. Nine of them (the 'essential' amino acids) cannot be made by the body and must come from food. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Proteins are used to make enzymes, hormones and parts of cell membranes, and to carry substances: haemoglobin, a protein, carries oxygen to the tissues. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- The body needs protein to repair cells and make new ones. (MedlinePlus Medical Encyclopedia: Protein in diet (review date 4/1/2025))
- About half of the body's protein is in muscle; the rest is in bone, cartilage and skin. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Protein also supplies energy: about 4 kcal per gram. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Protein from food is used well for muscle building only when the diet also provides enough energy from carbohydrates and fats. (ICMR-NIN. Dietary Guidelines for Indians 2024)
Why it matters
- A diet without enough protein can lead to a form of malnutrition called kwashiorkor. (MedlinePlus Medical Encyclopedia: Kwashiorkor (review date 1/1/2026))
- Protein needs are higher during growth (infants, children, adolescents), in pregnancy, and during infection, illness and physical stress. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- ICMR-NIN says protein powders are unnecessary for normal healthy life. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Using excess protein supplements for long periods can affect health. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- In people who already have kidney disease, high protein intake may worsen kidney function. (ICMR-NIN. Dietary Guidelines for Indians 2024)
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adult man, any activity level | 54.0 g/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adult woman, any activity level | 46.0 g/day | recommended dietary allowance | ICMR-NIN 2020 |
| Pregnant woman (additional to the non-pregnant value) | +9.5 (2nd trimester); +22.0 (3rd trimester) g/day | recommended dietary allowance | ICMR-NIN 2020 |
| Adults (men and women) | below 40% of energy (pregnancy: below 30%) % of energy | safe upper limit | ICMR-NIN 2020 |
Sources: ICMR-NIN Nutrient Requirements for Indians 2020, as given by FSSAI (Direction of 2 Aug 2021); ICMR-NIN Nutrient Requirements for Indians 2020 (Short Report)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Teff | 13.3 g | USDA FDC 169747 |
| Rajgira (amaranth) | 13.27 g | IFCT A002 |
| Kuttu (buckwheat) | 13.25 g | USDA FDC 170286 |
| Quinoa | 13.11 g | IFCT A009 |
| Foxtail millet | 12.3 g | NIN 2007 via ICAR-IIMR |
| Proso millet | 11.02 g | USDA FDC 169702 |
| Bajra (pearl millet) | 10.96 g | IFCT A003 |
| Little millet | 10.13 g | IFCT A016 |
| Jowar (sorghum) | 9.97 g | IFCT A005 |
| Browntop millet | 8.98 g | ICAR-IIMR |
| Kodo millet | 8.92 g | IFCT A017 |
| Ragi (finger millet) | 7.16 g | IFCT A010 |
| Fonio | 7.1 g | FAO WAFCT 2019 |
| Barnyard millet | 6.2 g | NIN 2007 via ICAR-IIMR |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Animal proteins are considered high quality because they are well absorbed and supply all essential amino acids in the right proportions; many plant proteins are low in some essential amino acids. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Eating cereals or millets together with pulses lets their amino acids complement each other. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- ICMR-NIN 2020 recommends a cereal : legume : milk ratio of 3 : 1 : 2.5 in the diet for good protein quality. (ICMR-NIN. A Brief Note on Nutrient Requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR), ICMR-NIN 2020)
- Boiling and pressure-cooking pulses destroy anti-nutritional factors (enzyme inhibitors) and increase protein digestibility. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- ICMR-NIN 2020 introduced DIAAS (digestible indispensable amino acid score) to describe protein quality. (ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020)
- Food-group averages per 100 g raw weight (ICMR-NIN): pulses 22.8 g, nuts 17.5 g, millets 9.9 g, cereals 9.3 g, milk 3.1 g protein. These are group averages, not values for any product. (ICMR-NIN. Dietary Guidelines for Indians 2024)