Vegetarian Foods: Eggs are a well-known protein source, offering about 6 grams of protein per egg. However, several vegetarian foods provide even more protein per serving, making them excellent alternatives. Lentils, for example, pack around 18 grams of protein per cooked cup. Chickpeas and black beans each offer about 15 grams per cup. Tofu, made from soybeans, contains around 10 grams of protein per half-cup, while tempeh, a fermented soy product, delivers over 20 grams per cup. Quinoa, a complete protein, provides about 8 grams per cup and is also rich in fiber and essential amino acids. Seitan, made from wheat gluten, is one of the highest-protein vegetarian foods, with around 21 grams per 3-ounce serving. Nuts like almonds and seeds like pumpkin seeds also offer significant protein content. Including a variety of these in a vegetarian diet ensures adequate protein intake and supports overall health.

1. Moringa leaves

100 grams of moringa leaves provide 9 grams of protein. They also contain iron, calcium, and antioxidants.

2. Spinach

A cup of cooked spinach provides 5 to 6 grams of protein. They also contain calcium, iron, and vitamins A, C, and K.

3. White beans
100 grams of white beans contain 19 grams of protein.

4. Green beans

100 grams of cooked green beans contain 19 grams of protein. So these can also be included in the diet.

5. Pumpkin seeds

Pumpkin seeds are next on this list. 100 grams of pumpkin seeds contain 19 grams of protein. Therefore, more protein can be obtained from pumpkin seeds than from eggs.

6. Almonds

100 grams of almonds contain 22 grams of protein. Almonds, which are rich in vitamins and minerals, are very good for health.

7. Peanuts

Peanuts are next on this list. 100 grams of peanuts contain 26 grams of protein.

8. Pistachios

100 grams of pistachios provide 20 grams of protein.

9. Chia seeds

100 grams of chia seeds provide 17 grams of protein.

10. Sunflower seeds

100 grams of sunflower seeds contain 21 grams of protein.

Note: Make dietary changes only after consulting a health professional or nutritionist.

Also Read: What Is a Gluten-Free Diet? Benefits, Foods, and Who Needs It

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