Eggs are a well-known source of high-quality protein, but there are several vegetarian foods that can provide more protein per serving than an egg. Here are some vegetarian options that are rich in protein:
1. Lentils
- Protein Content: About 18 grams of protein per cooked cup.
- Nutritional Benefits: Lentils are also high in fiber, iron, and potassium.
2. Chickpeas (Garbanzo Beans)
- Protein Content: About 15 grams of protein per cooked cup.
- Nutritional Benefits: Chickpeas are rich in fiber, folate, and manganese.
3. Quinoa
- Protein Content: About 8 grams of protein per cooked cup.
- Nutritional Benefits: Quinoa is a complete protein, providing all nine essential amino acids. It’s also high in fiber, magnesium, and iron.
4. Black Beans
- Protein Content: About 15 grams of protein per cooked cup.
- Nutritional Benefits: Black beans are a good source of fiber, folate, and iron.
5. Edamame (Young Soybeans)
- Protein Content: About 17 grams of protein per cooked cup.
- Nutritional Benefits: Edamame is high in fiber, vitamins, and minerals, including vitamin K and folate.
6. Tempeh
- Protein Content: About 31 grams of protein per cup.
- Nutritional Benefits: Tempeh is a fermented soy product that’s also high in probiotics, calcium, and iron.
7. Tofu
- Protein Content: About 20 grams of protein per cup (firm tofu).
- Nutritional Benefits: Tofu is rich in iron and calcium and is a versatile ingredient in many dishes.
8. Greek Yogurt
- Protein Content: About 10 grams of protein per 100 grams (approximately 17 grams per 6-ounce serving).
- Nutritional Benefits: Greek yogurt is also a good source of calcium and probiotics.
9. Nutritional Yeast
- Protein Content: About 8 grams of protein per two tablespoons.
- Nutritional Benefits: Nutritional yeast is rich in B vitamins, including B12, and provides a cheesy flavor to foods.
10. Seitan
- Protein Content: About 21 grams of protein per 3-ounce serving.
- Nutritional Benefits: Seitan is made from gluten and is also low in carbohydrates and fat.
11. Peas
- Protein Content: About 8 grams of protein per cooked cup.
- Nutritional Benefits: Peas are also high in fiber, vitamins A, C, and K.
12. Hemp Seeds
- Protein Content: About 9.5 grams of protein per three tablespoons.
- Nutritional Benefits: Hemp seeds are a complete protein and are also rich in omega-3 and omega-6 fatty acids.
13. Chia Seeds
- Protein Content: About 4.7 grams of protein per ounce (approximately 2 tablespoons).
- Nutritional Benefits: Chia seeds are high in fiber, omega-3 fatty acids, and various micronutrients.
14. Pumpkin Seeds
- Protein Content: About 9 grams of protein per ounce.
- Nutritional Benefits: Pumpkin seeds are rich in iron, magnesium, and zinc.
For vegetarians looking to increase their protein intake, there are many plant-based options that offer more protein per serving than eggs. Incorporating a variety of these foods into your diet can help ensure you meet your protein needs while enjoying a diverse and nutritious diet.