The Great Indian Protein Gap: Why 78% of Indians Are Secretly Malnourished (And You Probably Are Too)

Walk into any Indian kitchen and you'll find a comforting plate of dal, rice, roti, or sabzi. But while these meals are rich in tradition and taste, they’re often missing one essential nutrient: protein.

India has a protein deficiency problem — and it affects more people than you think.

🧬 What Is the “Protein Gap” in India?

Most Indian adults eat only 35–45 grams of protein per day, which is far below the ideal amount.

According to the Indian Council of Medical Research (ICMR), an average adult should get at least 0.8 to 1 gram of protein per kilogram of body weight. That’s around 50–60g per day for most people — and most of us fall short by 30–40%.

This gap is now widely referred to as the “Indian Protein Gap”, and it’s especially common among:

• Vegetarians and vegans
• Women and children
• Elderly and sedentary individuals
  

⚠️ Why Does Protein Deficiency Matter?

Protein is not just for athletes or gym-goers. It supports every part of your body:

• Strong muscles and bones
• Healthy skin, hair, and nails
• Stable hormones and immunity
• Faster recovery and better energy levels
  

When your diet lacks enough protein, you may:

• Feel tired or low-energy
• Lose muscle instead of fat when dieting
• Notice thinning hair or weak nails
• Fall sick more often or take longer to recover
  

🔗 Related read: Protein Isn’t Just for Gym Bros – Here’s Why Everyone Needs It