Recommended dietary allowances* for Indians (proteins)¹

Age group	Category of work	Body wt (Kg)	Protein (g/day)
Men	Sedentary	65	54
	Moderate
	Heavy
Women	Sedentary	55	46
	Moderate
	Heavy
	Pregnant Woman	55+10	+9.5 (2nd Trimester) +22 (3rd Trimester)
	Lactation 0-6m		+17
	Lactation 7-12m		+13
Infants	0-6m*	5.8	8.0
Infants	6-12m*	8.5	10.5
Children	1-3y	12.9	12.5
	4-6y	18.3	16.0
	7-9y	25.3	23.0
Boys	10-12y	34.9	32
	13-15y	50.5	45.0
	16-18y	64.4	55
	10-12y	36.4	33
Girls	13-15y	49.6	43
Girls	16-18y	55.7	46

* RDA: Recommended Dietary Allowances are the levels of intake of essential nutrients that, on the basis of scientific knowledge, are judged by the Food and Nutrition Board to be adequate to meet the known nutrient needs of practically all healthy persons.

Dietary sources of protein

The dietary sources of protein includes²

Nutrient	Foods	Nutrient content for 100g edible portion
	Soyabean (White, Brown)	36.9 gm
	Cheese, Khoa, Skimmed Milk, Whole Milk Powder(Cow)	26.9 gm
	Fishes	24.6 gm
	Chicken	22.8 gm
	Dals (Lentil, Greengram, Blackgram, Redgram, Bengalgram)	22.6 gm
	Meat	22.2 gm
	Groundnuts, Cashewnuts, Almond	20.2 gm
	Paneer	18.8 gm
	Whole Egg	15.7 gm
	Milk (Buffalo, Cow)	3.6 gm