Proteins are essential nutrients required for constructing, restoring, and sustaining the various tissues throughout our body. As a result, each part of us—from muscle fibers to the skin and strands of hair—contains proteins. They also play a key role in strengthening immunity, aiding hormone synthesis, and transporting oxygen via the bloodstream. Therefore, including adequate amounts of protein in what we eat ensures optimal bodily function.
People who follow weight loss or low-carbohydrate eating plans often choose to include higher amounts of protein because it keeps them satisfied for extended periods and boosts metabolic activity. Regardless of whether you exercise regularly or lead a sedentary lifestyle, your body requires an everyday supply of protein to perform essential functions effectively.
Eggs are commonly regarded as an excellent source of protein, particularly for individuals following an ovo-vegetarian diet. Each egg contains approximately 6 grams of protein, alongside essential vitamins such as Vitamin A, D, E, and B12, plus minerals including folate, iron, selenium, and choline. However, many may wonder how vegetarians—who do not consume eggs—or others avoiding them can meet their daily protein needs.
In light of this question, nutritionist Ravneet Bhartwal recently posted a compilation on social media featuring 20 plant-based food items that offer even higher levels of protein compared to one average-sized egg. These alternatives aren’t just rich in protein but come loaded with additional vital nutrients and various wellness advantages too. You can view her full post containing all listed high-protein vegetarian options at [link provided].
" Best 20 Plant-Based Protein Sources (Per 100 Grams)
Tofu – around 10g | Adaptable and simple to prepare
2. Paneer – ~14g | Homely made = superior quality
Greek yogurt offers approximately 10 grams of protein per serving along with beneficial probiotics.
Soy Chunks – Approximately 52g | A powerful protein source!
Quinoa – Approximately 14g | Contains all essential amino acids
Amaranth – Approximately 13g | Rich in minerals and naturally gluten-free
Edamame – Around 11g | Perfect for use in stir-fries
8. Tempeh – approximately 19g | A fermented food rich in probiotics that support digestive health
Moong Dal – Approximately 9g | Easy to digest and light
10. Chana Dal – Around 9g | Perfect for making cheelas and soups
Black beans contain around 9 grams of protein per serving and are rich in dietary fiber.
Kidney Beans – Approximately 9g | Essential for meal bowls
Peanuts – approximately 25 grams | Ideal for snacking or pairing with chutney
14. Almonds – around 21g | Mighty nutrition in tiny servings
15. Pistachios – Around 20g | A mix of protein and dietary fibre
16. Linseed – ~18g | Mix into porridge or yogurt
Chia Seeds – Approximately 17g | Ideal for making puddings
Pumpkin seeds offer about 19 grams of nutrition per serving—packed with essential nutrients!
19. Sunflower Seeds – Approximately 21g | Add to salads as a topping
Hemp Seeds – approximately 32g | A genuinely underappreciated superfood
For those seeking a desi shortcut to boost their protein intake, the nutritionist offered an expert suggestion: *"Pair dal with roti or rice along with legumes for a full-protein meal."*
The reason this works is that combining these foods delivers all the necessary amino acids missing from individual components. Grains such as rice and wheat have limited lysine but offer good amounts of methionine, whereas dals contain ample lysine yet lack methionine. Together, they fill in each other’s gaps—providing your body with all nine essential amino acids. As a result, meals made up of these combinations become well-rounded sources of plant-based proteins ideal for both vegetarians and vegans.
What is the recommended daily protein intake for adults?
A report states that the suggested daily protein consumption for a healthy adult is 0.8 grams per kilogram of body weight. Published online by Harvard Medical School as part of Harvard Health Publishing A person who weighs about 75 kilograms should aim for approximately 60 grams of protein each day, whereas someone weighing 65 kilograms would need around 52 grams of protein per day.
But this is just a starting point. Individuals with a more active lifestyle or those healing from injuries usually need more protein each day — typically between 1.2 to 1.6 grams per kilogram of body weight. Still, it’s important to talk to a healthcare provider before determining your ideal protein intake — particularly if you're dealing with any pre-existing medical conditions.
This piece is provided solely for information and should not be considered as an alternative to qualified medical guidance, assessment, or care. When exploring holistic methods, always keep your well-being and individual wellness requirements at the forefront.
READ ALSO: The Effects of Excess Protein Consumption: Understanding Safe Limits for Intake
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