Vegetarian Powerhouses: 20 Plant-Based Protein Sources That Outperform Eggs

Protein is a vital nutrient, essential for the construction, repair, and maintenance of bodily tissues. From muscles to skin and hair, every cell relies on protein. It also bolsters the immune system, aids hormone production, and facilitates oxygen transport in the blood. Adequate protein intake is thus paramount for optimal bodily function.

Many individuals seeking weight loss or adhering to low-carb diets prioritize protein consumption due to its satiating effect and its role in supporting metabolism. Regardless of activity level, the body requires daily protein to operate efficiently.

Eggs are often lauded as a prime protein source, particularly for those who include them in their diet. A single egg provides approximately 6 grams of protein, accompanied by essential nutrients such as Vitamins A, D, E, B12, folate, iron, selenium, and choline. However, vegetarians or those who abstain from eggs may seek alternative protein-rich vegetarian options. Nutritionist Ravneet Bhartwal recently shared a list of 20 such foods that surpass the protein content of a single egg.

Apart from protein, these foods boast an array of other nutrients and associated health advantages. Here’s the comprehensive list:

Top 20 Vegetarian Protein Sources (per 100g)

• 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

For a convenient protein fix, the nutritionist suggests, "Combine dal + roti or rice + legumes for a complete protein". This combination is effective because dal and roti or rice and legumes provide complementary amino acids. Grains such as rice and wheat are low in lysine but high in methionine, whereas legumes like dal are rich in lysine but low in methionine. Consuming them together ensures a supply of all nine essential amino acids, resulting in a nutritionally balanced and protein-rich meal, especially beneficial for vegetarians and vegans.

How Much Protein Do Adults Need Daily?

According to Harvard Medical School, the recommended daily protein intake for a healthy adult is 0.8 grams per kilogram of body weight. Therefore, an individual weighing 75 kilograms requires approximately 60 grams of protein daily, while a 65 kg adult needs around 52 grams.

However, this serves as a baseline. Individuals leading active lifestyles or recovering from injuries often require higher protein levels, ranging from 1.2 to 1.6 g/kg. Consulting a doctor is advisable before significantly altering protein intake, particularly for those with underlying health conditions.