Guide

besan protein content averages about 22 grams per 100 grams of flour, with handy servings giving 4–9 grams of plant protein each.

One besan paneer chilla usually delivers about 12–18 g protein per piece, depending on paneer amount, besan weight, and overall size.

One homemade besan paratha usually carries 4–6 grams of protein, depending on flour blend, fat used, and filling size.

Besan ki roti provides around 4–6 grams of protein per small flatbread, with recipe and flour mix changing the final number.

Dry bengal gram dal delivers around 21–22 g of protein per 100 g, with cooked servings giving a steady 7–9 g of protein per small katori.

Goji, blackberries, raspberries, and elderberries give berry lovers a gentle protein boost with light calories.

One hundred grams of dry bengal gram gives about 19 grams of protein, while cooked bengal gram gives about 9 grams of protein per 100 grams.

The Berry Blendz Power Protein Smoothie lists 40 g whey protein with berries, banana, and peach, delivering a protein-first fruit blend with moderate carbs.

Jamba Juice Berry Protein Smoothie ranges from about 300 to 470 calories and 16 to 24 grams of protein per serving, depending on size and recipe.

Plenty of everyday foods besides meat supply steady protein so you can build meals that feel filling and balanced.