10 Foods That Secretly Contain More Protein Than Eggs

Edamame are young green soybeans harvested before they fully ripen.

Unlike many veg sources of protein, soy provides all nine essential amino acids, making it a complete protein source.

1 cup of fresh edamame seeds provides 18.5 g of protein, making them a valuable source that may help support muscle maintenance and improve overall diet quality when consumed as part of a balanced diet.

Edamame seeds are naturally rich in calcium, vitamin C, vitamin K, folate, iron, and potassium.

A 2023 review found that soy consumption has been associated with a lower risk of developing cardiovascular disease and type 2 diabetes.

Lentils or dals are often overlooked, even though they’re an affordable source of protein for vegetarians.

With 23.6 g of protein per 100 g serving (dry/raw), dals can be easily enjoyed in soups, curries, or khichdi, making them one of the easiest ways to increase protein intake.

Lentils are also high in fibre, which supports regular bowel movements and the growth of healthy gut bacteria.

While being low in calories, lentils are rich in iron and folate, which is often under-consumed in Indian vegetarian diets.

Greek yogurt contains more protein than regular yogurt because much of its whey is strained away.

Plain Greek yogurt is typically thicker, tangier, and contains 19.9 g of protein in a 200 g serving, making it a valuable source of protein for vegetarians.

Plain Greek yogurt is also a great source of calcium, which is important for building strong bones, supporting muscle function, and aiding nerve signaling.

Greek yogurt also contains probiotics that may help support digestive health by balancing your gut microbiome, which may reduce your risk of inflammation and various illnesses.

Chickpeas, also known as kabuli chana in Hindi, are one of the most versatile and excellent sources of protein for vegetarians.

Their nutty taste and grainy texture combine 21.3 g of protein per 100 g serving, with dietary fibre, which helps you stay fuller for longer.

Chickpeas are also a great source of manganese, folate (vitamin B9), copper, offering a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease.

A Nutrients review reported that regular chickpea consumption may improve satiety, support healthy cholesterol levels, and contribute to a better diet.

Cottage cheese is a fresh, mild-tasting soft cheese with a creamy texture, which digests slowly and provides high-quality protein.

Cottage cheese is naturally rich in casein protein, providing around 12.4 g of protein in 100 g serving.

It is also a rich source of calcium, phosphorus, vitamin B12, riboflavin, selenium, making it a healthy addition to a balanced diet.

The British Journal of Nutrition research suggests that casein-rich dairy proteins support muscle protein synthesis, especially when consumed alongside resistance training.

Cheddar cheese is a protein-rich dairy food that offers around 7 g of protein per 28 g serving, making it a valuable addition to a high protein food list.

Along with protein, it also provides calcium, phosphorus, and vitamin B12, nutrients that support healthy bones and nerve function.

A review published in Advances in Nutrition suggests that dairy foods provide high-quality protein, calcium, and other essential nutrients that can support bone health and help meet overall nutrient requirements when included as part of a balanced diet.

Cheddar cheese is also a source of vitamin K2, which is important to direct the calcium to bones and teeth.

Hemp seeds are the seeds of hemp plant, Cannabis sativa, providing around 9.5 g of protein per 30 g serving.

Hemp seeds are among the few plant seeds that contain all nine essential amino acids, while being rich in heart-healthy omega-3 and omega-6 fatty acids, magnesium, zinc, and iron.

Hemp seeds have a mild, nutty flavour, and are 30% fat, containing both linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

Hemp seeds are a great protein source, as more than 25% of their total calories are from high quality protein.

A Food Research International review highlights hemp seeds as a nutrient-dense food with high-quality protein and beneficial unsaturated fats that may support heart health.

Whether you call them pepitas, pumpkin kernels, or pumpkin seeds, these crunchy seeds provide 8.9 g of protein per 30 g serving, which is more protein than one egg.

Pumpkin seeds are also an excellent source of magnesium, iron, zinc, and healthy fats.

Organic pumpkin seeds are also rich in antioxidants like flavonoids and phenolic acids, which may help protect your cells from harmful free radicals.

Almond butter is made by grinding roasted almonds into a smooth spread and contains vitamin E, magnesium, and heart-friendly monounsaturated fats.

Two tablespoons (32 g) of almond butter provides around 7 g of protein, making almond butter a particularly healthy addition to the diet.

A review in Nutrients found that regular almond consumption is associated with improved heart health and better diet quality due to its healthy fat, fibre, and protein content.

You can easily spread almond butter on toasted bread in the morning for a wholesome breakfast.

Often referred to as quinoa rice, quinoa is technically a seed but is cooked like a grain.

Quinoa contains 8.1 g of protein per 1 cup cooked (185 g) that naturally contains all essential amino acids, making it an excellent option for vegetarians.

With high-quality protein, quinoa's dietary fibre, minerals, and antioxidant compounds promote your overall health.

Additionally, quinoa also contains two plant compounds, quercetin and kaempferol, which have anti-inflammatory qualities and act as antioxidants in the body.