10 protein-rich foods that can substitute egg

Eggs are a rich source of protein. An egg contains 6 g protein along with other nutrients. However, there are many people who do not include egg in their diet and also others who detest its taste. For them, there are several other food items that provide more protein than egg.

Here are 10 of these foods:

Soya bean

Soya bean is a storehouse of Vitamin C, protein and folate. It has very minute amounts of saturated fat. Meanwhile, Calcium, fibres, Iron, Magnesium, Phosphorous and Potassium are present in large quantities. A bowl of boiled soya bean has 26 g protein.

Pumpkin seeds

People usually discard pumpkin seeds. But they are rich in Magnesium and protein - 30 g of pumpkin seeds contain 9 g of protein.

Bengal gram

Iron, Phosphorous, Calcium, Magnesium, Zinc and Vitamin K are abundant in Bengal gram. This food can be sprouted and consumed. A cup of boiled Bengal gram contains 12 g protein.

Paneer (soft cheese)

Rich in protein, paneer has very little calories. The item also contains significant amounts of various nutrients. 100 g of paneer has 23 g of protein.


Pulses like green gram, red gram and others are a good source of proteins. In fact, a cup of boiled pulse has 14 g protein. Containing a large amount of fibres, pulses help reduce fat quickly.

Sword beans

Locally known as ‘Valamara’, this vegetable is a source of protein and Magnesium. There is 9 g protein in a cup of sword beans

Hemp seeds

Alfa Linolenic Acid and Omega 3 which make the heart healthy are present in significant quantities in Hemp seeds. Two table spoons of this item contain 6.3 g protein.

Almond butter

50 g of almond butter can give 10 g of protein. Healthier than peanut butter, almond butter is also a good source of Vitamins and minerals.


A gluten-free food, quinoa has 9 types of amino acids. It is also ideal for reducing weight as the fat content is very low. A cup of boiled quinoa seeds contains 8 g of protein.

Greek yogurt

A light dish, Greek yogurt has several nutrients. This fat-free variety of curd contains 12-17.3 g of protein. It is also a very healthy food.

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