Behind Samantha Ruth Prabhu’s high protein diet: Nutritionist shares 3 veg foods to meet daily requirement

In a recent conversation with Dubai based nutritionist Rashi Chowdhary, 38-year old actress Samantha Ruth Prabhu revealed that she consumes around 100 grams of protein each day. Proceeding with this, nutritionist Rashi Chowdhary explained that an average Indian woman who weighs around 50 to 60 kgs, typically needs 60 to 80 grams of protein per day. While Samantha weighs around 50 kgs and her protein intake is notably high, Chowdhary notes that reaching the 80 gram intake can be distributed across meals.

Nutritionist recommended food items

Chowdhary lists three food items that can help Indian women reach their protein goals.

• 200 g of hung curd
• 150 g of paneer
• Around 600 g (about 3 cups) of a thick dal

According to Rashi Chowdhary, these three food items combinedly provide roughly 80 grams of protein, while also offering a balanced diet full of nutrients.

Balancing protein and gut health

Rashi Chowdhary notes that veg protein sources often come with more carbs and sometimes fats, than non-veg sources for the same protein. She emphasizes that not everyone can jump straight to the recommended intake as sometimes the gut isn’t ready.

Rashi Chowdhary notes that consuming excess protein while dealing with a compromised gut can be harmful. NIH research also indicates that an imbalance in the gut microbiota, often resulting from a diet high in protein and low in fiber, can lead to constipation and other gastrointestinal disturbances. This suggests that for individuals with a weakened gut, it's crucial to gradually increase protein intake while focusing on gut health.


Samantha Ruth Prabhu’s protein intake underscores the importance of protein in maintaining overall health and fitness. However, an average person doesn’t need to match the “celebrity regimen” exactly. Instead, choosing smart and eating smart can make meaningful improvements.


Disclaimer: This article is for informational purposes only and does not substitute for professional advice.