When it comes to vegetarian protein, the egg is often put on a pedestal. Compact, versatile, and packed with around 6 grams of protein, it’s been the go-to choice for fitness enthusiasts, vegetarians, and anyone trying to add a little extra fuel to their day. But here’s the surprise: eggs aren’t the only—or even the best—source of protein on a vegetarian plate.
Plant-Based Foods Have More Protein Than An Egg
Many everyday plant-based foods have more protein than a single egg—and they come with added benefits like fiber, antioxidants, and zero cholesterol. From humble lentils to powerhouse seeds and even some unexpected veggies, there’s a whole world of vegetarian protein waiting to be explored.
Whether you’re a gym-goer trying to hit your protein goals, a new vegetarian wondering how to stay nourished, or just someone looking to eat a little healthier without relying on animal products, this list is for you. We’ve rounded up 20 vegetarian foods that out-protein an egg—some might surprise you, others might already be on your plate. Either way, your protein game is about to level up.
It is often believed that eggs are one of the best sources of protein, especially for egg-eaters. One egg has roughly 6 grams of protein along with other important nutrients like vitamin A, D, E, B12, folate, iron, selenium, and choline. But, what about people who are vegetarians or those who don’t prefer to eat them? What are some other vegetarian protein-rich foods for them?
Top 20 Vegetarian Protein Sources (Per 100g)
Touching upon this topic, nutritionist Ravneet Bhartwal recently shared a list of 20 vegetarian foods that have more protein than 1 egg on social media. Apart from protein, these foods are also packed with other nutrients and health benefits. Check out her complete list here:
| Food Item | Protein (per 100g) | Notes |
|---|---|---|
| Tofu | ~10g | Versatile & easy to cook |
| Paneer | ~14g | Homemade = best quality |
| Greek Yogurt | ~10g | Protein + probiotics |
| Soy Chunks | ~52g | Protein bomb! |
| Quinoa | ~14g | A complete protein |
| Amaranth | ~13g | Gluten-free & mineral-rich |
| Edamame | ~11g | Great in stir-fries |
| Tempeh | ~19g | Fermented & gut-friendly |
| Moong Dal | ~9g | Light & digestible |
| Chana Dal | ~9g | Great in cheelas/soups |
| Black Beans | ~9g | Full of fiber |
| Kidney Beans | ~9g | Meal bowl staple |
| Peanuts | ~25g | Snack or chutney-ready |
| Almonds | ~21g | Powerful in small portions |
| Pistachios | ~20g | Protein + fiber combo |
| Flax Seeds | ~18g | Add to oats or curd |
| Chia Seeds | ~17g | Perfect for pudding |
| Pumpkin Seeds | ~19g | Super nutritious |
| Sunflower Seeds | ~21g | Sprinkle on salad |
| Hemp Seeds | ~32g | Truly underrated |
How Plant-Based Food Is Beneficial
Getting enough protein might feel like an impossible task, especially when the focus is usually on meat and eggs. But here’s the good news: nature has packed a powerhouse of plant-based foods that don’t just match up to an egg.
For vegetarians, finding tasty, protein-packed options that go beyond just “paneer” or “dal” can feel limiting. But the truth is, the plant kingdom is bursting with high-protein gems that rival even the mighty egg. Think crunchy pumpkin seeds, creamy Greek yogurt, nutty tempeh, and vibrant green edamame. Adding these to your daily meals doesn’t just improve your protein intake—it adds flavor, variety, and serious health perks.
It Is A Game Changer For Gym Freaks
Think you need chicken and eggs to build muscle? Think again. High-protein vegetarian diets are a secret weapon for fitness enthusiasts. Vegetarian protein sources are a good alternative to animal proteins, as they include high levels of amino acids required for muscle protein synthesis and recovery. Foods with high biological value, such as tempeh, soy, lentils, and dairy-based choices like Greek yogurt, can help with hypertrophy and strength training.
Furthermore, plant proteins frequently have additional benefits such as fiber, antioxidants, and lower saturated fat, all of which help with digestion, cardiovascular health, and long-term fitness performance.
Putting these protein-rich vegetarian items into your diet will help you satisfy your nutritional requirements without relying solely on eggs. These protein-rich foods, which include dals, beans, paneer, and peanuts, provide a variety of health benefits. Embrace these vegetarian protein sources to improve your diet and general health.
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