Why many Indian women don’t meet daily protein requirements: Doctor explains how to fix it naturally

Across many Indian homes, women cook first, serve others next, and eat last. It sounds ordinary, but it shapes nutrition in deep ways. Protein, the nutrient that builds muscles, repairs tissues, balances hormones, and supports immunity, slips through the cracks. India has one of the highest burdens of malnutrition in the world. The National Family Health Survey (NFHS-5, 2019–21) shows that a large percentage of Indian women are anaemic, and undernutrition remains common, especially in rural areas. While anaemia links directly to iron, low overall dietary quality, including protein intake, plays a major role.
So why does this gap exist? And are high-protein diets the solution? The answers are layered, and deeply social.

In many families, women prioritise others’ portions over their own. Meals are cereal-heavy: rice, roti, and vegetables. Pulses are also present, but in small servings.
Protein intake depends not only on what is cooked, but who gets how much. When budgets are tight, protein-rich foods such as eggs, milk, paneer, fish, and meat may be reserved for children or working men. Women quietly adjust.
Over time, this pattern becomes invisible. But the body keeps score. Low protein intake can lead to fatigue, hair fall, low muscle mass, poor recovery after illness, and weakened immunity.

The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) periodically release dietary guidelines for Indians. According to the 2020 ICMR-NIN Recommended Dietary Allowances, an average adult woman requires about 0.8 to 1 gram of protein per kilogram of body weight per day, depending on age and physiological state.
Yet, several national dietary intake surveys show that many Indian women consume less than the recommended amount, particularly in low-income groups. The Comprehensive National Nutrition Survey (CNNS) 2016-18, conducted by the Government of India, highlights gaps in overall nutrient intake among adolescents and women.
The numbers show a pattern: cereal consumption remains high, but diversity in diet remains low.

India has a large vegetarian population. A vegetarian diet can absolutely meet protein needs. Dal, rajma, chole, soy, curd, paneer, nuts, and seeds are strong protein sources.
The problem is not vegetarianism. It is monotony.
If a meal consists mainly of rice and a thin dal, protein quantity may fall short. Also, plant proteins lack one or more essential amino acids. Combining cereals with pulses, such as rice with dal or roti with chana, improves protein quality. But portion sizes matter.
When women eat smaller portions, even balanced combinations may not meet daily needs.

Pregnancy, breastfeeding, menopause, and ageing all increase the importance of protein.
The Ministry of Health and Family Welfare runs programmes such as POSHAN Abhiyaan to improve maternal nutrition. Despite such efforts, maternal undernutrition remains a concern in several states.
During pregnancy, protein supports fetal growth. During menopause, adequate protein helps prevent muscle loss and bone thinning. After the age of 40, muscle mass naturally declines. Without enough protein and strength training, this loss accelerates.
In many households, however, women reduce food intake with age, thinking it will prevent weight gain. This often backfires. The weight may remain, but muscle quietly shrinks.

High-protein diets have become popular worldwide. Fitness influencers promote protein shakes and “high-protein” labels on packaged foods.
For healthy adults, moderately increasing protein intake within recommended limits can support muscle health, satiety, and metabolic function. For women who are clearly under-consuming protein, even a small increase can make a difference.
However, extreme high-protein diets are not automatically better. Very high protein intake, especially through processed supplements, may strain kidneys in those with existing kidney disease. The National Institute of Nutrition guidelines emphasise balanced diets rather than extreme macronutrient shifts.
The goal is adequacy, not excess. Real food should lead. Supplements should fill gaps, not replace meals.
We spoke to Dr Shilpa Vora, Chief Research & Development Officer, “From a clinical perspective, we observe that many Indian women do not meet their daily protein requirements, which can have long‑term implications for muscle strength, energy levels, metabolism, and overall health. Addressing this gap doesn’t need to be complicated. Simple dietary shifts such as including more pulses, dairy products, nuts, seeds, and eggs, along with making smarter eating choices, can make a meaningful difference.”

In cities, a different pattern appears. Many women consciously reduce carbohydrates and fats but forget to increase protein. Salads without legumes, tea without milk, and skipped meals create silent deficits.
Strength is misunderstood. Thinness is praised. Muscle is ignored.
Yet muscle protects metabolism, supports posture, reduces injury risk, and improves long-term health. Protein is the building block of that muscle.
The message needs to shift from “eat less” to “eat right.”

Change does not require expensive powders.
Add one egg a day, where culturally acceptable.
Increase dal thickness instead of watery servings.
Add roasted chana or peanuts as snacks.
Include curd, yoghurt or buttermilk daily.
Combine cereals and pulses in the same meal.
Encourage strength exercises two to three times per week.

Community-level change matters too. School and workplace nutrition programmes must address women’s dietary gaps.Medical experts consulted
This article includes expert inputs shared with TOI Health by:
Dr. Shilpa Vora – Chief Research & Development Officer, Marico Limited
Inputs were used to explain why Indian women are protein-deficient and how can it be inproved.