Is Lei Cha High in Protein? A Complete Nutritional Breakdown

November 23, 2025 •

4 min read

Lei cha, the traditional Hakka dish known for its nutritious blend of ingredients and herbal tea soup, is often lauded for its health benefits. While it provides a wealth of vitamins and fiber, a common question arises regarding its macronutrient profile: is lei cha high in protein?

Quick Summary

The protein content of lei cha varies depending on specific ingredients, with sources like peanuts, sesame seeds, and tofu providing significant plant-based protein. It is not an exceptionally high-protein meal by itself but is a valuable contributor to a balanced diet.

Key Points

Ingredient Dependent: The protein content of lei cha is not uniform; it heavily relies on the quantity and type of ingredients used, especially toppings and paste components.
Plant-Based Sources: Tofu, peanuts, and sesame seeds are the primary plant-based protein contributors in lei cha, making it a suitable option for vegetarians and vegans.
Customizable Protein Boost: You can significantly increase the protein by adding extra tofu, legumes (like chickpeas or edamame), or swapping rice for higher-protein grains such as quinoa.
Not a Protein Powerhouse by Default: While nutritious, a basic lei cha recipe does not inherently contain an extremely high amount of protein compared to meat-based meals.
Complete Protein Potential: When rice is combined with beans or legumes, lei cha can become a source of complete protein, containing all essential amino acids.
Healthy and Balanced: Beyond protein, lei cha offers an abundance of vitamins, minerals, and fiber, contributing to overall health and digestion.

Understanding the Core Components of Lei Cha

Lei cha, also known as Thunder Tea Rice, is a distinctive Hakka dish that traditionally consists of a bowl of steamed rice topped with an assortment of finely chopped vegetables, herbs, and other ingredients, all served with a savory, herbaceous green tea soup poured over it. The protein content is not derived from a single source, but rather from the cumulative contribution of its various plant-based components. The traditional tea soup is made from a blend of ground tea leaves, roasted nuts, and herbs, while the toppings can include a wide variety of vegetables and protein sources.

The Tea Soup and Its Protein Contribution

The signature emerald-green soup, which gives lei cha its unique flavor, is a blend of several ingredients that contribute to its nutritional value. While the tea leaves and herbs themselves offer minimal protein, the ground nuts and seeds used in the paste are the primary source of protein from this component.

Peanuts: Often a key ingredient, peanuts are a good source of plant-based protein.
Sesame Seeds: These small seeds are packed with protein and healthy fats, and are frequently included in the soup's paste.
Other Nuts/Seeds: Some recipes might include other nuts or seeds like cashews or sunflower seeds, further boosting the protein content.

The Garnishes: Where the Bulk of the Protein Resides

Beyond the soup, the real opportunity for increasing lei cha's protein content lies in the garnishes and toppings. This is where most of the protein-rich ingredients are found, making the dish highly customizable for those with specific dietary goals.

Tofu: Firm or pan-fried tofu cubes (or 'tau kwa') are a staple topping and an excellent source of protein, especially for vegan and vegetarian versions.
Beans and Legumes: In some variations, especially those aiming for higher protein, braised beans, lentils, or chickpeas are added. The inclusion of ingredients like black-eyed peas, for instance, can make it a source of complete protein when combined with rice.
Mung Beans: Some recipes include mung beans, another legume that contributes to the overall protein count.
Edamame: Shelled edamame beans are a simple yet effective addition for a protein boost.
Ikan Bilis (Dried Anchovies): For non-vegetarian versions, ikan bilis can add a significant protein and savory flavor element.

The Carbohydrate Base

While the rice itself isn't a primary protein source, opting for certain varieties can add a small amount of extra protein and fiber. Brown rice is a common choice and offers more fiber than white rice. Some recipes even suggest substituting rice entirely with high-protein grains like quinoa, buckwheat, or amaranth for a major protein upgrade.

Comparison: Lei Cha vs. Other Protein-Rich Meals

To put lei cha's protein content into perspective, let's compare a standard version with other common healthy meals. The following table illustrates how the protein can vary based on ingredients.


Meal Type	Typical Ingredients	Estimated Protein (per serving)	Key Protein Source(s)	Notes
Standard Lei Cha	Rice, tea soup (peanuts, seeds), assorted veggies, fried tofu, radish	15-20g	Tofu, peanuts, seeds	Plant-based, good but not exceptionally high.
High-Protein Lei Cha	Brown rice, tofu, edamame, extra nuts/seeds, beans, extra protein powder	25-35g+	Tofu, legumes, nuts, seeds	Enhanced version, customized for higher protein intake.
Chicken Rice (Hainanese)	Steamed chicken, oily rice, sauces	30-40g	Chicken breast	Higher animal protein source, but higher in fat/sodium.
Stir-fried Tofu & Veggies	Firm tofu, broccoli, bell peppers, soy sauce	20-25g	Tofu	A comparable vegan option focusing on protein.
Lentil Soup	Lentils, vegetables, broth	18-22g	Lentils	High in fiber, similar plant-based protein profile.

How to Maximize Protein in Your Lei Cha

Since lei cha's protein content is highly adaptable, there are several ways to tailor it to your protein needs:

Double the Tofu: Simply increasing the amount of tofu is one of the easiest ways to boost protein. Try different preparations, such as pan-fried or baked tofu, for varying textures and flavors.
Add Legumes: Incorporate extra beans, such as braised chickpeas, kidney beans, or shelled edamame, for a significant protein and fiber increase.
Choose Higher-Protein Grains: Instead of white rice, use brown rice, or consider substituting it with a complete protein grain like quinoa or a legume-based alternative like chickpea rice.
Boost the Soup: Use a high-protein base for the soup, such as soy milk, and add a larger portion of ground nuts or seeds. Some people even add a flavorless protein powder to the paste.
Include More Nuts and Seeds: A generous sprinkle of roasted peanuts, cashews, or pumpkin seeds on top not only adds crunch and flavor but also a nice protein bump. Some recipes suggest adding braised beans for both protein and flavor.

Conclusion: Lei Cha as a Smart Protein Source

So, is lei cha high in protein? The answer depends on the recipe. While a basic version may offer a moderate amount of protein, it's not a protein powerhouse by default. However, with its plant-based, customizable nature, lei cha is an excellent vehicle for creating a high-protein meal. By strategically adding protein-rich ingredients like tofu, nuts, seeds, and legumes, and choosing higher-protein grains, you can easily transform this nutritious and flavorful Hakka dish into a meal that meets your specific protein requirements. It stands as a testament to how traditional cuisine can be adapted to modern dietary needs while retaining its core health benefits.

For more authentic recipes and customization ideas, consider exploring Hakka food blogs like this one from The Charlotte Mei.

Frequently Asked Questions

Yes, lei cha can be customized to be suitable for a high-protein diet. While the base recipe contains moderate protein, adding ingredients like extra tofu, legumes (such as chickpeas or lentils), and more nuts or seeds can easily boost its protein content.

The main sources of protein in lei cha are typically plant-based, coming from ingredients such as peanuts, sesame seeds, and tofu. Some recipes may also include mung beans or other legumes that contribute to the total protein count.

When certain ingredients are combined, yes. The combination of grains (like rice) and legumes (like beans or mung beans) in lei cha can provide all the essential amino acids, making it a complete protein source.

To increase the protein without meat, you can use more firm tofu, add extra legumes like edamame or chickpeas, sprinkle generously with extra nuts and seeds, or substitute rice with a grain like quinoa.

The herbal tea base has very little protein. The protein contribution from the soup primarily comes from the ground peanuts and sesame seeds blended into the paste.

Yes, lei cha is an excellent choice for vegans and vegetarians. Its core ingredients are plant-based, and it's very easy to increase the protein by adding more tofu, nuts, seeds, and legumes without altering its authentic flavor.

A standard lei cha often has a more balanced protein profile than plain rice dishes due to the addition of tofu, nuts, and seeds. However, it may have less protein than meat-heavy rice dishes like chicken rice unless intentionally fortified with extra plant-based protein sources.