Headline: Vegetarian Power: 20 Plant-Based Protein Sources That Outperform an Egg

Proteins are the building blocks of life, essential for tissue repair, immune function, hormone production, and oxygen transport. Often, eggs are considered the gold standard for protein, packing roughly 6 grams alongside vital nutrients. But what about vegetarians or those seeking alternatives?

Nutritionist Ravneet Bhartwal recently unveiled a list of 20 vegetarian foods that surpass an egg in protein content, offering a diverse range of options packed with additional health benefits.

Here's a breakdown of these high-protein vegetarian powerhouses (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 quick and easy protein boost, the nutritionist recommends combining dal + roti or rice + legumes. This combination creates a complete protein by providing all nine essential amino acids that the body needs. Cereals like rice and wheat are low in lysine but high in methionine, while legumes like dal are rich in lysine but low in methionine. When eaten together, they complement each other.

Determining Your Daily Protein Needs

According to Harvard Health Publishing, the recommended daily protein intake for a healthy adult is 0.8 grams per kilogram of body weight. A person weighing 75 kilos needs around 60 g of protein daily, while a 65 kg adult requires roughly 52 grams of protein daily.

Those with active lifestyles or recovering from injuries may require higher protein intake (1.2 to 1.6 g/kg). Consulting a doctor is recommended to determine individual needs, especially for those with underlying health conditions.