9 Vegetarian Foods With More Protein Than Eggs

  • 3 days ago
4 minute read.
9 Vegetarian Foods With More Protein Than Eggs

Protein is vital for our bodies. It helps build and repair tissues, makes enzymes and hormones, and keeps us healthy overall. Many think of eggs when they need protein because a large egg has about 6 grams of protein.

Many vegetarian foods have even more protein than eggs. These foods not only give us protein but also offer other health benefits.

More and more people are opting for plant-based diets because they are good for our health and the environment. Plant-based proteins come with fiber, vitamins, minerals, and antioxidants. These nutrients help reduce the risk of diseases like heart disease, diabetes, and some cancers. Plus, plant-based proteins are usually lower in unhealthy fats and have no cholesterol, making them good for our hearts. They also help with digestion because they have a lot of fiber, which is good for our gut health.

These vegetarian protein sources can be used in many recipes, making it easy to enjoy various tasty meals. Whether you are a vegetarian, thinking about a plant-based diet, or just looking for more ways to get protein, these foods are great choices.

By eating these protein-rich foods, you can get the nutrients you need and enjoy delicious meals. Explore these powerful foods and see how they can make your diet healthier.

Also Check: Best Proteins For Vegetarians And Non-vegetarians

1. Lentils

Protein Content: 8-10 grams per cup (cooked)

Lentils, available in green, brown, and red varieties, are a superb source of protein, fiber, and essential minerals. They are versatile, making them a great addition to soups, stews, salads, and veggie burgers.


  • Packed with fiber, which supports digestion and a healthy gut.
  • Abundant in iron and folate, crucial for energy production and the formation of red blood cells.

Also Check: Do Sprouts Have More Protein Than Regular Dal?

2. Chickpeas

Protein Content: 10 grams per cup (cooked)

Chickpeas are a staple in many vegetarian diets, known for their nutty flavor and creamy texture. They can be enjoyed in salads, soups, or made into hummus.


  • Excellent source of fiber, supporting digestive health.
  • Packed with vitamins and minerals like iron, magnesium, and B vitamins.

3. Tofu

Protein Content: 12  grams per cup (firm)

Tofu, made from soybeans, holds a prominent place in numerous vegetarian and vegan diets. It can be grilled, sautéed, blended into smoothies, or added to soups and stir-fries.


  • Provides all necessary amino acids.
  • Rich in calcium and iron, supporting bone and blood health.

4. Rajma (Kidney Beans)

Protein Content: 10 grams per cup (cooked)

Rajma, or kidney beans, are a favorite in Indian households, often prepared as a spicy curry served with rice (rajma chawal).


  • High in anti-inflammatory antioxidants.
  • Supports heart health due to its fiber, potassium, and folate content.

Also Read: How Much Protein Is Too Much? Make Your Protein Powder At Home

5. Soybean

Protein Content: 18 grams per cup (cooked)

Soybeans are one of the richest plant-based protein sources. In India, they are used in various forms such as soy chunks (soya nuggets), soy granules, and soy milk.


  • Contains all essential amino acids.
  • Rich in calcium and iron, promoting bone and blood health.

6. Paneer (Cottage Cheese)

Protein Content: 28 grams per cup

Paneer is a versatile ingredient in Indian cuisine, used in dishes like palak paneer, paneer tikka, and paneer bhurji.


  • Excellent source of calcium, supporting bone health.
  • Provides essential fats and vitamins like vitamin D.

7. Peanuts

Protein Content: 38 grams per cup

Peanuts are a popular snack in India, often enjoyed roasted or as peanut butter. They are used in various dishes like poha, chutneys, and peanut chikki.


  • High in healthy fats and antioxidants.
  • Supports heart health and helps in weight management due to its high protein and fiber content.

8. Almond Butter

Protein Content: 10 grams per 2 tablespoons

Almond butter is a nutritious and protein-rich alternative to regular butter or spreads. It can be used in smoothies, spread on toast, or as a dip.


  • Rich in healthy fats, vitamin E, and magnesium.
  • Supports heart health and provides a steady energy boost.

9. Pumpkin Seeds

Protein Content: 8 grams per 2 tablespoons

Pumpkin seeds are a great addition to your diet, offering a crunchy texture and a nutty flavor. They can be sprinkled on salads, and yogurt, or eaten as a snack.


  • Rich in antioxidants, magnesium, and zinc.
  • Supports immune function and overall health.

Diet Plan

Also Read: Protein Supplements - Think Before You Grab One!!


Including these protein-rich vegetarian foods in your diet can help you meet your nutritional needs without relying solely on eggs. From dals and beans to paneer and peanuts, these foods are rich in protein and offer a range of health benefits. Embrace these vegetarian protein sources to enhance your diet and support your overall health.

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