Headline: Vegetarian Protein Power: 20 Plant-Based Foods That Outperform Eggs

Proteins are the building blocks of life, essential for repairing tissues, supporting the immune system, and producing hormones. Every cell in your body relies on protein for proper function. While eggs are often touted as a prime source, vegetarians can find ample protein in a variety of plant-based foods.

For those focused on weight management or following low-carb diets, protein is key for satiety and boosting metabolism. Nutritionist Ravneet Bhartwal recently shared a list highlighting 20 vegetarian options that surpass the protein content of a single egg.

Here's a breakdown of these protein powerhouses, per 100g serving:

• Tofu – ~10g | Versatile and easy to cook
• Paneer – ~14g | Homemade is best
• Greek Yogurt – ~10g | Protein plus probiotics
• Soy Chunks – ~52g | A protein bomb!
• Quinoa – ~14g | A complete protein
• Amaranth – ~13g | Gluten-free and mineral-rich
• Edamame – ~11g | Great in stir-fries
• Tempeh – ~19g | Fermented and gut-friendly
• Moong Dal – ~9g | Light and 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 quick and easy protein boost, the nutritionist recommends combining dal (lentils) with roti (flatbread) or rice with legumes. This combination creates a complete protein source.

Cereals and legumes complement each other, providing all nine essential amino acids the body needs. Rice and wheat are low in lysine but high in methionine, while legumes are rich in lysine but low in methionine. Eating them together ensures a balanced and complete protein intake, especially crucial for vegetarians and vegans.

How Much Protein Do You Need?

According to Harvard Medical School, the recommended daily protein intake for a healthy adult is 0.8 grams per kilogram of body weight. A person weighing 75 kg needs approximately 60 grams of protein daily.

Individuals with active lifestyles or those recovering from injuries may require higher protein intake (1.2 to 1.6 g/kg). Consult a doctor to determine the appropriate amount based on your health status and activity level.