25 High-Protein Pakistani Foods for Muscle Gain and Fat Loss

Protein supports muscle repair and can make meals more filling, but no single food automatically builds muscle or causes fat loss. Muscle gain still requires effective resistance training, while fat loss requires an appropriate overall calorie balance.

The amounts below are approximate. Protein changes with brand, cut, recipe, cooking method and serving size. People with kidney disease or other conditions affecting diet should follow guidance from their clinician or registered dietitian.

For healthy exercising adults, the International Society of Sports Nutrition position stand reports that about 1.4–2.0 grams of protein per kilogram of body weight per day is sufficient for most people seeking to build or maintain muscle. Individual needs vary. Read the open-access position stand.

Animal protein sources

1. Chicken breast: approximately 30 grams per 100 grams cooked

2. Chicken thigh: approximately 24–27 grams per 100 grams cooked

3. Lean beef: approximately 25–27 grams per 100 grams cooked

4. Mutton: approximately 24–26 grams per 100 grams cooked

5. Rohu or other fish: commonly around 20–24 grams per 100 grams cooked

6. Tuna: approximately 25–29 grams per 100 grams drained

7. Prawns: approximately 20–24 grams per 100 grams cooked

8. Whole egg: approximately 6 grams per large egg

9. Egg whites: approximately 3–4 grams per large white

10. Milk: approximately 8 grams per 250-milliliter cup

11. Plain yogurt: commonly 8–10 grams per cup; strained yogurt may provide more

12. Paneer: often around 16–20 grams per 100 grams, depending on preparation

Plant protein sources

13. Masoor dal: approximately 17–18 grams per cooked cup

14. Moong dal: approximately 14–17 grams per cooked cup

15. Chana dal: approximately 14–17 grams per cooked cup

16. Boiled chickpeas: approximately 14–15 grams per cooked cup

17. Rajma: approximately 14–15 grams per cooked cup

18. Lobia: approximately 12–14 grams per cooked cup

19. Soybeans: approximately 28–30 grams per cooked cup

20. Tofu: commonly 10–15 grams per 100 grams

21. Roasted chana: approximately 6 grams per 30-gram serving

22. Peanuts: approximately 7 grams per 28-gram handful

23. Almonds: approximately 6 grams per 28-gram handful

24. Pumpkin seeds: approximately 8 grams per 28-gram serving

25. Whey protein: commonly 20–25 grams per scoop; check the product label

Build a higher-protein Pakistani plate

Start with one clear protein source, then add vegetables, fruit or salad, and a carbohydrate portion that fits your energy needs.

• Chicken tikka with roti and salad

• Dal with yogurt and a moderate rice portion

• Egg bhurji with roti and vegetables

• Fish with rice and raita

• Chana chaat with yogurt

• Lean qeema with vegetables and roti

Oil, ghee, cream and large portions can substantially change meal calories without adding much protein. Track the complete recipe rather than only its main ingredient.

Track protein and macros in GYMTROX

GYMTROX helps you set daily calorie and macro targets, log foods and meals, track water, and connect nutrition with your training goal.

Track calories and macros in GYMTROX →

The bottom line

Choose protein foods you enjoy and can afford, distribute them across the day and keep total calories aligned with your goal. Variety is more sustainable than forcing the same meal every day.