Lysine in Vegetarian Indian Foods: 31 Foods Ranked per 100 g Protein (IFCT 2017)
Vegetarians are often told that dals are rich in lysine and cereals in methionine. This guide checks that against Table 8 (Amino Acid Profile) of the ICMR-NIN Indian Food Composition Tables 2017 (IFCT 2017) for 31 foods, ranks them by lysine per 100 g of protein, shows methionine plus cystine beside it, then shows what a serving we chose holds. It reports amino acids in the food. It does not score protein quality or say how much you need, which IFCT does not do.
The short answer
By IFCT 2017, per 100 g of protein, whole cow milk has the most lysine of the 31 foods here at 8.59 g, then whole buffalo milk at 7.87 g, brown soybean at 7.67 g, dry peas at 7.12 g and whole toor at 7.07 g. Every pulse row has more lysine per 100 g of protein than every cereal row: from 6.06 g (chana dal) to 7.67 g (brown soybean) for pulses, against 2.05 g (maida) to 5.50 g (rajgira) for the cereals in this table. For methionine plus cystine it goes the other way for the staples: raw milled rice has 4.44 g and wheat atta 4.01 g, against 1.54 g for toor dal and 1.95 g for whole moong. Our reading: that matches the usual advice to eat cereals and pulses together, but the figures are per 100 g of protein, so look at the serving table for how much you actually eat.
31 foods ranked by lysine per 100 g protein
Each row is one IFCT 2017 Table 8 row (amino acid profile), the Lysine (LYS), Methionine (MET) and Cystine (CYS) columns, in g per 100 g of protein as listed in the book, mean values as printed. Methionine plus cystine is our own sum of the two printed cells. The table is sorted by lysine. Foods are dry or raw, as IFCT lists them, and milk is as sold. Only rows measured in 5 or 6 regions in both Table 8 and Table 1 (the table that gives protein) are ranked. Where IFCT lists several varieties we use one row and name it. "Cereal rows" and "pulse rows" below mean IFCT's group A (cereals and millets, which includes rajgira) and group B (pulses).
| Food (IFCT 2017 Table 8 row) | Lysine per 100 g protein | Methionine + cystine per 100 g protein |
|---|---|---|
| Milk, whole, cow (L002) | 8.59 g | 3.73 g |
| Milk, whole, buffalo (L001) | 7.87 g | 3.71 g |
| Soybean, brown, dry (B024) | 7.67 g | 3.02 g |
| Peas, dry (B017) | 7.12 g | 1.50 g |
| Red gram, whole, dry (whole toor) (B022) | 7.07 g | 1.83 g |
| Lentil, whole, brown (whole masoor) (B014) | 6.78 g | 2.02 g |
| Rajmah, brown, dry (B019) | 6.67 g | 1.59 g |
| Green gram, whole, dry (whole moong) (B011) | 6.60 g | 1.95 g |
| Bengal gram, whole, dry (whole chana) (B002) | 6.59 g | 2.43 g |
| Black gram dal, dry (urad dal) (B003) | 6.22 g | 1.80 g |
| Red gram dal, dry (toor dal) (B021) | 6.16 g | 1.54 g |
| Lentil dal, dry (masoor dal) (B013) | 6.12 g | 1.09 g |
| Green gram dal, dry (moong dal) (B010) | 6.09 g | 1.48 g |
| Bengal gram dal, dry (chana dal) (B001) | 6.06 g | 1.96 g |
| Paneer (L003) | 5.79 g | 3.00 g |
| Amaranth seed, pale (rajgira) (A002) | 5.50 g | 3.46 g |
| Cashew nut (H005) | 4.80 g | 2.71 g |
| Rice, raw, milled (A015) | 3.70 g | 4.44 g |
| Rice, raw, brown (A013) | 3.63 g | 4.41 g |
| Rice flakes (poha, raw) (A011) | 3.62 g | 3.76 g |
| Barley (A004) | 3.42 g | 4.06 g |
| Ground nut (peanut), raw (H012) | 3.39 g | 2.54 g |
| Bajra (A003) | 3.19 g | 3.34 g |
| Wheat, whole (A020) | 3.13 g | 4.10 g |
| Ragi (the grain, raw) (A010) | 2.83 g | 4.22 g |
| Maize, dry (A006) | 2.64 g | 3.65 g |
| Gingelly seeds, white (white sesame, til) (H011) | 2.59 g | 3.56 g |
| Wheat flour, atta (A019) | 2.42 g | 4.01 g |
| Jowar (A005) | 2.31 g | 2.58 g |
| Almond (H001) | 2.28 g | 2.08 g |
| Wheat flour, refined (maida) (A018) | 2.05 g | 3.67 g |
Rows measured in fewer than 5 regions are left out: for example black rajmah (B018, 2 regions), red rajmah (B020, 3) and quinoa (A009, 1). Several spices and seeds also have a lysine value but are eaten in grams, so they are not ranked.
Lysine in a serving, with weights we chose
IFCT lists amino acids per 100 g of protein and protein per 100 g of food, so a serving needs a weight, and these are ours. Protein is the Table 1 protein value times the grams, divided by 100; lysine is that protein times the lysine per 100 g of protein, divided by 100; both to the nearest 0.01 g, from the printed values.
| Serving (weights are ours) | Protein | Lysine |
|---|---|---|
| 30 g toor dal, dry (B021) | 6.51 g | 0.40 g |
| 30 g whole moong, dry (B011) | 6.76 g | 0.45 g |
| 30 g chana dal, dry (B001) | 6.47 g | 0.39 g |
| 30 g rajmah, dry (B019) | 5.85 g | 0.39 g |
| 30 g whole masoor, dry (B014) | 6.75 g | 0.46 g |
| 30 g raw milled rice (A015) | 2.38 g | 0.09 g |
| 40 g whole wheat flour (atta) (A019) | 4.23 g | 0.10 g |
| 30 g ragi grain, raw (A010) | 2.15 g | 0.06 g |
| 200 g whole cow milk (L002) | 6.52 g | 0.56 g |
| 50 g paneer (L003) | 9.43 g | 0.55 g |
| 20 g peanuts (H012) | 4.73 g | 0.16 g |
| 20 g cashew nuts (H005) | 3.76 g | 0.18 g |
| 20 g almonds (H001) | 3.68 g | 0.08 g |
Eating cereals and pulses together, by our arithmetic
The table below mixes the same figures. For each mix, protein is the sum of the proteins, and lysine and methionine plus cystine are the grams in the mix divided by its protein, times 100. This is simple arithmetic on IFCT's raw or dry rows: it ignores digestibility, cooking and every other amino acid, and it is not a protein quality score.
| Mix (weights are ours, raw or dry) | Protein of the mix | Lysine per 100 g of that protein | Methionine + cystine per 100 g of that protein |
|---|---|---|---|
| 30 g raw milled rice + 30 g toor dal, dry | 8.89 g | 5.50 g | 2.32 g |
| 40 g atta + 30 g toor dal, dry | 10.74 g | 4.69 g | 2.51 g |
| 40 g atta + 30 g whole moong, dry | 10.99 g | 4.99 g | 2.74 g |
| 30 g raw milled rice + 200 g whole cow milk | 8.90 g | 7.28 g | 3.92 g |
In every mix the figures land between the two foods. Rice alone is 3.70 g of lysine per 100 g of protein and toor dal 6.16 g; together they are 5.50 g. Whether a cereal and a pulse need to be in the same meal is a question IFCT does not answer.
What the numbers say
- Milk and soybean lead per 100 g of protein, dals and whole pulses follow. Cow milk has 8.59 g, brown soybean 7.67 g, whole toor 7.07 g and toor dal 6.16 g.
- Cereals are lower in lysine. Wheat atta has 2.42 g, raw milled rice 3.70 g, ragi 2.83 g and jowar 2.31 g, and refined wheat flour (maida) 2.05 g.
- Nuts and seeds vary. Cashew nuts have 4.80 g, groundnut 3.39 g and almonds 2.28 g, while white sesame has 2.59 g of lysine and 3.56 g of methionine plus cystine.
- Protein per serving is a different ranking. A 200 g glass of cow milk holds about 6.52 g of protein and 0.56 g of lysine, and 30 g of dry toor dal about 6.51 g and 0.40 g.
For protein per serving in the same dals, see which dal has the most protein and protein in whole legumes; for the dish itself, see dal chawal for weight loss.
What the guidelines and requirement tables say
The ICMR-NIN 2020 brief note on nutrient requirements for Indians says (PDF page 2) that the human protein requirement should satisfy the indispensable amino acid requirements recommended by FAO/WHO/UNU 2007, sets the protein RDA at 0.83 g per kg per day and the EAR at 0.66 g per kg per day for healthy Indian adults, uses a cereal-legume-milk diet composition of 3:1:2.5, and notes that people consuming a cereal-based diet with low quality protein need 1 g per kg per day. It does not list a lysine figure on that page, and neither does this page. The Dietary Guidelines for Indians 2024 say that nine of the 20 amino acids are essential and have to be obtained from the diet (PDF page 26), and one guideline is to obtain good quality proteins and essential amino acids through appropriate combination of foods (contents, PDF page 8). This page does not turn any figure into a share of a requirement.
What this page leaves out
- Protein quality and digestibility: IFCT 2017 reports the amino acids in the food, not how much the body takes up, and we did not read a source for Indian foods that gives it.
- How much lysine anyone needs: the sources above give protein figures, and we did not read a lysine figure for any age or condition.
- Cooked values and foods with no IFCT row (roti, cooked dal, curd, tofu), fortified foods, protein powders and supplements.
- The other essential amino acids (leucine, isoleucine, valine, threonine, phenylalanine, histidine, tryptophan) in the same table.
- Whether your diet gives you enough protein: only a doctor or registered dietitian can tell you that.
A note on health
This article is general educational content, not medical advice. It does not say that any food prevents or treats any condition, or that any food is a complete or incomplete protein. If you are pregnant or breastfeeding, follow a restricted diet, have a medical condition, take medicines or have been told your protein intake is low, talk to a doctor or registered dietitian about your own situation before changing your diet or taking any supplement.
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Join the NYUS waitlistFrequently asked questions
Which vegetarian foods have the most lysine?
In IFCT 2017 Table 8, per 100 g of protein, the highest lysine values among the 31 foods here are whole cow milk (L002) 8.59 g, whole buffalo milk (L001) 7.87 g, brown soybean (B024) 7.67 g, dry peas (B017) 7.12 g, whole toor (B022) 7.07 g, and whole masoor (B014) 6.78 g. These are per 100 g of the food's own protein, not per 100 g of food, so a food with little protein can rank high.
Do cereals have less lysine than dals?
In IFCT 2017, per 100 g of protein, every cereal row here is below every pulse row: wheat atta (A019) has 2.42 g, raw milled rice (A015) 3.70 g, ragi (A010) 2.83 g and jowar (A005) 2.31 g, against 6.16 g for toor dal (B021) and 6.60 g for whole moong (B011). For methionine plus cystine it is the other way round: raw milled rice 4.44 g against 1.54 g for toor dal.
Is dal chawal a complete protein?
This page does not rate protein quality, and IFCT 2017 does not give a score. Our own arithmetic for 30 g of raw milled rice and 30 g of dry toor dal gives 8.89 g of protein with 5.50 g of lysine and 2.32 g of methionine plus cystine per 100 g of that protein, between the rice row and the dal row on both counts. The ICMR-NIN 2020 brief note (PDF page 2) builds its protein requirement on a cereal-legume-milk diet composition of 3:1:2.5, and IFCT cannot tell you whether the two have to be in the same meal.
How much lysine do I need, and should I take a supplement?
This page does not give a lysine requirement and does not recommend supplements, protein powders or amino acid products. The ICMR-NIN 2020 brief note (PDF page 2) sets the protein RDA at 0.83 g per kg per day for healthy adults, and the Dietary Guidelines for Indians 2024 (contents, PDF page 8) include a guideline to obtain good quality proteins and essential amino acids through appropriate combination of foods. If you think your diet is short of protein, or you take medicines, ask a doctor or registered dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 8 (Amino Acid Profile), Lysine (LYS), Methionine (MET) and Cystine (CYS) columns (g per 100 g protein), rows opened and read from the PDF on 24 Oct 2026: A002, A003, A004, A005, A006, A010, A011, A013, A015, A018, A019 (PDF page 297); A020, B001, B002, B003, B010, B011, B013, B014 (PDF page 299); B017, B019, B021, B022, B024 (PDF page 301); H001 (PDF page 323); H005, H011, H012 (PDF page 325); L001, L002, L003 (PDF page 327). Table 1 (Proximate Principles and Dietary Fibre), Protein (PROTCNT) column (g per 100 g edible portion): A002, A003, A004, A005, A006, A010, A011, A013, A015, A018 (PDF page 41); A019, A020, B001, B002, B003, B010, B011, B013 (PDF page 42); B014, B017, B019, B021, B022, B024 (PDF page 43); H001, H005, H011, H012 (PDF page 55); L001, L002, L003 (PDF page 57).
- ICMR-NIN, Nutrient Requirements for Indians 2020, brief note, PDF page 2.
- ICMR-NIN, Dietary Guidelines for Indians 2024, PDF pages 8 and 26.
The serving weights, the serving figures, the methionine plus cystine sums and the mixes are NYUS's own arithmetic, and every sentence starting "Our reading" is NYUS opinion, not from a study. Names in brackets are our matching to the IFCT row names.