What foods have more protein than eggs? How can I get high protein on a vegetarian diet? Getting adequate protein in your diet should not be an issue. Try out these high-protein foods with more protein than an egg to lift your protein consumption during the day.
The importance of protein for healthy growth and development has led people to include high-protein foods like eggs in their daily diet. But people who follow vegetarian and vegan diets are constantly looking for sources of protein other than an egg or chicken.
In the following sections, ten high protein vegetarian foods having more protein than an egg are discussed.
What is Protein?
Protein is called the building block of body because it helps to repair damaged tissues and create new ones. It is found in hair, nails, eyes, skin and so on. Hence, it becomes important to include foods rich in protein in your diet for a balanced growth and development.
Some common and rich sources of protein are chicken, milk, eggs, broccoli, tuna and all types of lentils.
Egg – A Complete Source of Protein
Egg is one such great source of protein that is very easy to procure, is budget friendly and has very simple recipes, making it a popular choice for many people.
A large egg weighing about 50 grams has nearly 6 grams of protein. This means that by just including 2 hard-boiled eggs in your breakfast you will get more than 20% of your daily protein requirements (RDA).
But, for people who are vegetarian and vegan and who do not consume animal based food like chicken and eggs it becomes necessary to find plant-based protein.
10 Vegetarian Foods Having More Protein Than an Egg
Chickpeas have more than 8 grams of protein in 100 grams of serving which is definitely more than egg protein. Apart from protein, they are also rich in iron, phosphorous and dietary fiber.
Chickpea comes in various varieties and colors. The large chickpea which is also called kabuli chana comes in light brown color. The small chickpea comes in green, brown and black color.
There are various ways in which chickpea can be consumed. You can roast it and grind it to powder and use it in soups. It can be boiled and used in curries. You can also germinate it and add it to salads.
Cooking, boiling or germination does not affect the protein content in chickpeas. In fact it improves the digestibility of protein.
Cottage Cheese for Vegetarians, Tofu for Vegans (Good Muscle Building Protein)
Cottage cheese is a popular item among body builders and dieters. Firstly, it is low in fat and helps people who are trying to lose weight. Secondly, it is a good source of protein. A 100 grams serving contains more than 11 grams of protein.
Cottage cheese is made by milk curds. It is soft and has a mild flavor. It is used on toast, in salads and also as a dip. Dieters can use cottage cheese instead of mayonnaise.
Vegans who do not consume animal products including milk can use tofu instead.
Tofu is made from soy milk and has 8 grams of protein in a 100 gram serving. Apart from protein it is also a good source of calcium and manganese.
You can have tofu for breakfast, lunch or dinner. It can be scrambled, roasted or fried. Since it has a bland taste, you can marinate it before cooking.
Almonds (Nutty Food High in Protein)
Almonds contain a lot more protein than an egg. 100 grams of almond pack more than 20 grams of protein. And the best part is that they require almost no cooking. You can eat them raw or roasted or blanched.
They can also be consumed in other forms. Almond milk, almond butter and almond cookies are easily available in the market. Almond can be cut in thin slices and can be sprinkled over sweets, ice creams and other dessert items.
It is a simple snack that provides you protein on the go.
Milk for Vegetarians, Almond Milk for Vegans
Milk known to be an excellent source of calcium is also protein rich. A cup of milk contains 8 grams of protein. It is easily available and can be consumed in variety of ways. You can use it in milk shakes, coffee and cereals.
But, for people who are lactose intolerant or people who do not consume animal based products, a good substitute will be soy milk. A cup of soy milk contains 7 grams of protein.
Peanut (A Common High-Protein Food to Eat)
Peanut is another plant based food item that has a lot more protein than an egg. 100 grams of peanuts contain 25 grams of protein. It is also a rich source of manganese, vitamin E and many vitamin B.
You can consume peanut in its raw form or you can roast it or boil it. You can make various delicacies of peanut like peanut cookies, peanut granola, peanut patties and sugar peanuts.
People who are allergic to peanuts or nuts in general can consume pumpkin seeds or hemp seeds. They will provide equal or more protein than peanut.
People with allergies or intolerance towards a particular food item should always check the ingredient label of any product. They should use other equally healthier alternatives.
Lentils (Plant-Based Protein)
Lentil is a type of legume that comes in various varieties. Lentils can be red, green or black. They can be shelled or unshelled, whole or split.
100 grams of dry lentil contains 25 grams of protein. But, in order to consume lentil you will need to cook it. Cooking/boiling reduces the protein content because of absorption of water. 100 grams boiled lentils contain only 9 grams protein.
Another point to note about lentils is that it is an incomplete protein.
Proteins contain amino acids that are the building blocks. There are a total of 20 amino acids of which 9 are essential (human body does not produce them). Any protein that contains all nine of them is called complete protein. Egg and meat are examples of complete proteins.
Generally, vegetarian sources of protein are incomplete proteins.
In order to get complete proteins from vegetarian sources of protein like lentils and beans, combine them with grains like wheat, rice or barley. What lentils lack in is made up by these food grains thus giving you a complete protein diet.
Quinoa (A Versatile Protein)
Quinoa is one of the very few plant based proteins that contain all the nine essential amino acids. It also contains dietary fiber making it a popular vegetarian food that provides both protein and fiber.
100 grams of uncooked quinoa contains 14 grams of protein and 7 grams of dietary fiber. It also contains iron, magnesium and various vitamin B.
Quinoa comes in various varieties – red, black white. It is not only cooked in a way similar to rice but can also be used instead of rice at meal times.
You can include quinoa in breakfast, lunch or dinner. Add it to salads or make porridge or patties.
Greek Yogurt for Vegetarians, Soy Milk Yogurt for Vegans
Greek yogurt is a variety of yogurt that is thicker and creamier than regular varieties of yogurt. It is also called strained yogurt because most of the watery content in it has been removed through straining.
There are several brands of Greek yogurt available in the market today, and depending upon the brand the protein content can vary. Typically, a cup of Greek yogurt can contain 12-17 grams of protein making it a high-protein breakfast.
Greek yogurt is another vegetarian source which is a complete protein. For vegans a good alternative will be soy milk yogurt. A cup of Soy milk yogurt contains 6 grams protein.
Edamame (Lean Protein)
Edamame are green soybean pods that are quite popular in Asian cuisines. They are boiled and eaten. 100 grams of Edamame contains 10 grams of protein.
Edamame is a low calorie and high protein food. Other plant based lean protein are tofu, beans and lentils. Low fat milk and low fat Yogurt are other examples of lean protein.
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Pumpkin Seeds (Good Source of Protein)
Snacking on pumpkin seeds can provide you with a major boost of protein. 100 grams of roasted pumpkin seeds contain more than 30 grams of protein which is much more protein than an egg.
Pumpkin seeds are easily available commercially.
But, you can also prepare them at home. Just dry and roast the seeds. Add salt and spices to enhance the flavor.
Pumpkin seeds can help to increase your protein consumption by just eating a handful.
Good milk substitutes are soy milk and almond milk. Alternative to nuts is hemp seeds. Good cheese substitute is tofu. Yogurt can be substituted with hemp or soy milk yogurt.
Wrap up – Veg Foods with More Protein Than an Egg
Eating protein-rich food has several advantages. It helps to build muscles and blood cells, repair damaged cells and increase metabolism.
Animal products like eggs have always been considered best protein sources. But through research people have found that there are enough plant based products that have more protein than an egg.
These plant based products are easily available and can be included in your diet regularly. Now, there are enough ways to get protein into your diet even if you are a vegetarian or a vegan.