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| Plant-Based Foods with More Protein Than an Egg |
Exploring a variety of plant-based foods can enrich your diet with substantial protein content. While eggs are renowned for their protein richness, offering 6 grams per large egg as per USDA data, diversifying your protein intake with plant-derived options can be beneficial. These alternatives not only contribute to protein intake but also align with the advantages of a plant-centric diet, such as mitigating diabetes risk, reducing inflammation, and lowering cancer risk. — Worldculturepost
We present a curated selection of nine superior plant-based protein sources that outshine eggs in protein quantity. These foods are also abundant in fiber, vitamins, and minerals, enhancing overall health. Discover the foods that have made it to our list:
1. Seitan
Seitan, or vital wheat gluten, tops our list with its impressive protein content of 17 grams per 2-ounce serving, according to USDA figures. This dense, chewy protein is crafted from wheat flour dough by removing the starch. Homemade Seitan can be prepared using gluten flour and customized with various herbs, spices, and broths. Seitan’s versatility allows it to be shaped and added to dishes like stir-fries, tacos, curries, and salads, or fashioned into steak-like, nugget-like, or chicken-like pieces.
2. Tempeh
For those who enjoy tofu and seek an alternative, tempeh is an excellent choice, because tempeh is rich in nutrients. This firmer, nuttier variant is made from fermented soybeans and, like tofu, is a complete protein containing all essential amino acids. It provides 17 grams of protein per half-cup serving, as per USDA data. Tempeh can enhance the protein content of salads, bowls, stir-fries, and tacos, and can also be used in grilled skewers. Tempeh-based dishes like “Chicken” Salad and Sesame-Honey Tempeh & Quinoa Bowl offer delightful ways to incorporate this protein.
3. Lentils
Despite their diminutive size, lentils are nutritional powerhouses available in various colors such as red, yellow, black, brown, and green. They offer a substantial 18 grams of protein per cooked cup, according to the USDA. Lentils are also rich in fiber and have a low glycemic index, which supports blood sugar regulation. A fiber-rich diet, including lentils, promotes digestive health, cardiovascular well-being, and overall vitality. Mastering lentil preparation can lead to delicious creations like soups, stews, and cold salads.
4. Hemp Seed
Hemp Seed, the edible interiors of hemp seeds from Cannabis sativa L., are a nutritional treasure trove, boasting 9 grams of protein in just 3 tablespoons, as per USDA data. These small, cream and green seeds are not only protein-rich but also a valuable source of magnesium, crucial for immune, muscle, and nerve functions, and zinc, vital for healing wounds and aiding in blood clotting. Enhance your dishes with the nutty flavor and texture of hemp hearts by incorporating them into snacks like our simple Peanut Butter & Hemp Banana, or by sprinkling them over yogurt, oatmeal, salads, and blending them into smoothies and energy bites.
5. Edamame
Edamame, the immature soybeans found in grocery store freezers, are a robust source of plant-based protein, delivering nearly 10 grams per half-cup serving, according to the USDA. Unique among plant proteins, edamame has been linked to lowering LDL cholesterol, as evidenced by a 2019 meta-analysis in The Journal of Nutrition. This versatile ingredient can be used in a myriad of recipes, from Egyptian Edamame Stew to noodle dishes, stir-fries, and the Slow-Cooker Edamame-Rice Bowl with Cherries & Pecans. It can also be transformed into a delicious Edamame Hummus or simply steamed with a sprinkle of salt for a quick snack.
6. Green Peas
Green peas are a formidable plant-based protein, offering over 8 grams per 1-cup serving, along with 9 grams of fiber, as noted by the USDA. This combination supports satiety, digestive health, and cardiovascular wellness. Discover the versatility of green peas in a variety of dishes, from soups and casseroles to pasta and rice creations, and learn how to craft satisfying meals with a simple bag of frozen green peas.
7. Sunflower Seeds
Sunflower seeds, specifically their kernels, are a protein powerhouse, providing 7 grams per ¼ cup serving, as per USDA records. They are also rich in monounsaturated fats and fiber, contributing to prolonged satiety. Ideal for snacking, sunflower seed kernels can also be added to both savory and sweet recipes. Try them in homemade Super-Seed Snack Bars, sprinkle over salads like our Broccoli Salad with Bacon, or add a crunchy, nutty topping to yogurt and oatmeal.
8. Lima Beans
Lima beans offer a substantial plant-based protein option, with 7 grams per half-cup serving of cooked beans, and are packed with fiber, according to the USDA. While raw lima beans pose a risk, cooking them for at least 10 minutes neutralizes any danger. Savor cooked lima beans as a flavorful side dish, incorporate them into toasts, salads, pasta, stews, curries, and use them in dips and spreads to enhance texture and taste. Enjoy our Braised Cabbage & Lima Beans over Toast or the refreshing Orange-Mint Freekeh Salad with Lima Beans for a delightful meal.
9. Chia Seeds
Chia seeds stand out as a significant source of protein, offering 5 grams for every 2 tablespoons, as indicated by the USDA. These seeds are not only abundant in protein but also provide essential nutrients such as fiber, calcium, and iron, along with alpha-linolenic acid (ALA), a plant-derived omega-3 fatty acid. Research published in Nutrition and Health in 2021 suggests that ALA can be beneficial for heart health. The study observed that individuals with diabetes who ingested approximately 1.5 ounces (3 tablespoons) of chia seeds daily over 12 weeks showed a reduction in systolic blood pressure when compared to a control group.
Chia seeds can be enjoyed in various forms, including puddings, smoothies, parfaits, and as toppings for oatmeal, salads, and bowls. They can also be incorporated into recipes like Chocolate Chip Oatmeal Bars or Lemon-Blueberry Cheesecake Pudding.
Concluding Thoughts on Plant-Based Proteins In your quest to incorporate more plant-based proteins into your diet, a plethora of options awaits you, ranging from edamame and sunflower kernels to tempeh and chia seeds. It’s noteworthy that tempeh and edamame are the sole complete proteins among these, containing all the essential amino acids that our bodies cannot synthesize independently.
To ensure a balanced intake of essential amino acids, it’s crucial to consume a diverse array of plant-based foods, including whole grains, vegetables, legumes, nuts, and seeds. This is particularly important for those adhering to vegetarian or vegan dietary patterns.