Which vegetarian food has more protein than egg? Unlocking the Power of Plant-Based Sources

November 5, 2025 •

4 min read

While a large egg is often celebrated for its protein content, providing around 6 grams, many vegetarian foods easily surpass this figure per serving. Exploring these alternatives is key to building a nutrient-dense diet, especially for those seeking to reduce animal products. This guide directly answers the question: Which vegetarian food has more protein than egg, detailing the top contenders and their nutritional benefits.

Quick Summary

Many vegetarian and vegan foods, such as soy chunks, lentils, Greek yogurt, and various nuts and seeds, contain significantly more protein per serving than a single egg, while also providing fiber and other vital nutrients.

Key Points

Soy Chunks are a Protein Powerhouse: With over 50g of protein per 100g, soy chunks are one of the most protein-dense vegetarian options available.
Edamame and Tofu Outrank Eggs: A half-cup of edamame or extra-firm tofu provides significantly more protein than a single large egg.
Legumes Pack a Punch: Cooked lentils, chickpeas, and beans are all excellent, fiber-rich protein sources that contain more protein per serving than an egg.
Dairy is a High-Protein Option for Lacto-Vegetarians: Foods like Greek yogurt and cottage cheese offer a much higher protein content per serving than a single egg.
Combination is Key for Complete Protein: By combining various plant-based foods, such as grains and legumes, vegetarians can easily achieve a complete amino acid profile.

Eggs: The Baseline for Comparison

Before exploring the plant-based and lacto-vegetarian options, it is important to establish a baseline. A single large egg contains approximately 6.3 grams of high-quality, complete protein, which means it provides all nine essential amino acids. Eggs also offer important nutrients like choline and vitamin D. However, the notion that eggs are the ultimate source of protein is challenged by the many vegetarian alternatives that offer a higher protein density per serving, often with added benefits like dietary fiber and lower saturated fat.

The Top Vegetarian Proteins That Outperform Eggs

Many plant-based and dairy-based foods offer a superior protein profile per serving. These options are not only excellent for meeting daily protein needs but also contribute to overall health with a host of other beneficial nutrients.

Soy-Based Superstars

Soy products are widely recognized for their high protein content and are among the few plant sources that offer a complete protein profile, just like eggs.

Soy Chunks: Made from defatted soy flour, these are one of the most concentrated vegetarian protein sources. A 100g serving can provide over 50g of protein, far exceeding an egg's content.
Tofu: A versatile staple made from condensed soy milk, tofu contains around 16.5g of protein per 100g, with extra-firm varieties offering even more.
Tempeh: This fermented soybean product has a higher protein count than tofu, offering approximately 20.3g per 100g. It is also packed with probiotics and fiber.
Edamame: These young, green soybeans provide a significant protein boost, with a half-cup serving offering approximately 10 to 19 grams of protein, depending on preparation.

Legumes: The Underrated Contenders

Legumes are a cornerstone of many vegetarian diets, offering a powerful combination of protein and fiber.

Lentils: A half-cup serving of cooked lentils contains around 9 grams of protein, more than a single large egg.
Chickpeas: Also known as garbanzo beans, a half-cup provides nearly 8 grams of protein.
Black Beans: These popular beans deliver about 8 grams of protein per half-cup serving.

Nuts, Seeds, and Grains

Adding these to your diet can significantly increase protein intake. Many are also rich in healthy fats and other minerals.

Hemp Seeds: Often called hemp hearts, three tablespoons of these nutty seeds can provide around 10 grams of protein and are a source of omega-3 fatty acids.
Pumpkin Seeds: One ounce of shelled pumpkin seeds delivers over 8 grams of protein.
Quinoa: This seed, often used as a grain, is a complete protein, offering about 8 grams per cooked cup. It is also gluten-free and rich in fiber.
Almonds & Almond Butter: A two-tablespoon serving of almond butter contains around 7 grams of protein.

Dairy Options (for lacto-vegetarians)

For those who include dairy, these options are high in protein and offer calcium.

Greek Yogurt: Plain Greek yogurt is a protein powerhouse, with a 7-ounce container providing up to 20 grams of protein.
Cottage Cheese: With a half-cup serving containing approximately 14 grams of protein, cottage cheese is an excellent choice.
Paneer: A popular Indian cheese, 50 grams of paneer can yield about 11 grams of protein.

The Vegetarian Protein Face-Off: A Comparison Table


Food Item	Standard Serving	Protein Content	Key Benefit Beyond Protein
Egg (Large)	1 egg	~6.3g	Complete protein, choline
Soy Chunks	100g dry	~52g	Extremely high protein density
Tofu (Extra-Firm)	½ cup	~20g	Complete protein, versatile
Edamame (Shelled)	½ cup	~10-19g	Complete protein, omega-3s
Greek Yogurt	7 oz container	~18-20g	Probiotics, calcium
Lentils	½ cup cooked	~9g	High fiber, inexpensive
Hemp Seeds	3 tbsp	~10g	Omega-3s, magnesium
Cottage Cheese	½ cup	~14g	Calcium, versatile

Practical Tips for Maximizing Vegetarian Protein Intake

Successfully managing protein intake on a vegetarian diet requires intentional meal planning and a variety of food choices. While eggs are complete proteins, combining various plant sources throughout the day ensures you get all essential amino acids.

Practice Protein Complementation: Combine different plant-based protein sources, like pairing legumes with grains (e.g., rice and beans), to ensure a complete amino acid profile over the course of a day.
Incorporate Soy Products: Add tofu to stir-fries, scramble it for a breakfast alternative, or use tempeh in sandwiches and stews. Soy chunks can be a meat substitute in curries or chili.
Snack on Nuts and Seeds: Use nuts and seeds as filling snacks or toppings. Sprinkle pumpkin or hemp seeds over salads, oatmeal, or blend them into smoothies for a protein boost.
Make Legumes a Staple: Lentils, chickpeas, and beans are affordable and can be added to soups, salads, and curries to significantly increase protein and fiber content.
Choose High-Protein Dairy: Opt for Greek yogurt over regular yogurt due to its higher protein concentration. Cottage cheese can be used in both sweet and savory dishes.
Diversify Grains: Substitute standard rice or pasta with protein-rich grains like quinoa or spelt flour for higher protein versions of your favorite meals.

Conclusion: Beyond the Egg-ceptional

While eggs are a convenient and complete source of protein, it is clear that they are not the sole champion. A diverse and well-planned vegetarian diet can easily exceed the protein offered by a single egg, providing not only ample protein but a spectrum of other beneficial nutrients. From soy chunks and lentils to nuts, seeds, and dairy, a wide array of vegetarian foods prove that building a high-protein diet is not only possible without eggs but can also be more dynamic and fiber-rich. By incorporating variety and using smart food combinations, vegetarians can easily meet their dietary goals while enjoying a wealth of delicious and healthy options.

For more ideas on plant-based cooking and meal planning, resources like the BBC Good Food website offer a wealth of recipe ideas and dietary guidance.

Frequently Asked Questions

Yes, plant-based proteins can be just as good. While individual plant sources might be incomplete proteins, combining a variety of them throughout the day provides all the essential amino acids your body needs, similar to egg protein.

Vegetarians should include a variety of protein-rich foods in their diet, such as legumes, nuts, seeds, and soy products. Planning meals to include different protein sources helps ensure a balanced intake of all essential amino acids.

You can replace eggs with high-protein options like a tofu scramble, Greek yogurt topped with nuts and seeds, or a serving of oatmeal prepared with soy milk and enriched with hemp hearts.

Some plant proteins do have lower bioavailability compared to animal proteins like eggs, meaning the body may absorb and use less of the protein. However, this can be mitigated by combining different plant protein sources and consuming a varied diet.

Lentils are an excellent and affordable option. A half-cup of cooked lentils contains approximately 9 grams of protein, making them a very cost-effective way to get more protein than a single egg.

Yes. A varied diet that includes legumes, whole grains, and soy products can easily provide all nine essential amino acids over the course of a day.

A half-cup serving of shelled edamame can provide significantly more protein (up to 19g) than a single large egg (approx. 6g). Edamame is also a complete protein.