Plant-Based Protein: These Vegetables Contain More Protein Than Eggs

Recent reports highlight that several plant-based foods offer higher protein content per serving than eggs, which contain approximately 6 grams of protein each. Incorporating these foods into a daily diet can enhance protein intake while providing essential nutrients.

Top Plant-Based Protein Sources

Spinach

Cooked spinach provides about 5.4 grams of protein per cup. In addition to protein, it is rich in iron, calcium, and vitamins A, C, and K, which support bone health and immune function.

Drumsticks and Moringa Leaves

Moringa leaves contain approximately 9 grams of protein per 100 grams, making them a superior plant-based protein source. Drumsticks, commonly used in South Indian cuisine, are also rich in calcium, iron, and antioxidants that contribute to improved immunity and digestion.

Broccoli

With 2.8 grams of protein per 100 grams, a cup of cooked broccoli offers about 5.7 grams of protein. It is also high in fiber, vitamins, and antioxidants, which promote heart health and aid digestion.

Mushrooms

Cooked mushrooms provide between 5 to 7 grams of protein per cup, depending on the variety. They are also excellent sources of B vitamins, selenium, and antioxidants, which enhance brain function and immunity.

Mung Beans

Offering 8 grams of protein per cooked cup, mung beans are also rich in fiber, vitamin K, and folate, supporting digestion and heart health.

Other High-Protein Plant-Based Foods

Apart from vegetables, several plant-based foods offer high protein content, including:

• Chia Seeds – Approximately 16 grams of protein per 100 grams.
• Hemp Seeds – Around 31 grams of protein per 100 grams.
• Lentils – Approximately 25 grams of protein per 100 grams.
• Quinoa – Contains 8 grams of protein per cooked cup.
• Spirulina – Offers about 57 grams of protein per 100 grams.

Conclusion

Incorporating these vegetables and plant-based foods into daily meals can effectively boost protein intake, offering a nutritious alternative to traditional animal-based protein sources. Experts recommend including a variety of these foods in a balanced diet for optimal health benefits.