🥦 Top 10 High-Protein Vegetables & Plant Foods (Compared to Egg)
🥇 1. Soybeans (36g protein / 100g)
✅ Higher than egg
Health Benefits
Complete plant protein (contains all 9 essential amino acids)
Supports muscle growth & heart health
Rich in iron, calcium, and isoflavones
Best for: Vegans, athletes, weight loss diets
How to eat: Boiled soybeans, soy chunks, tofu, tempeh
🥈 2. Lupini Beans (16g protein / 100g)
✅ Higher than egg
Health Benefits
Low-carb, high-fiber
Improves gut health
Helps control blood sugar
Best for: Diabetics, keto-friendly plant diets
How to eat: Snacks, salads, hummus
🥉 3. Edamame (Young Soybeans) (18g protein / 100g)
✅ Higher than egg
Health Benefits
Boosts muscle recovery
Rich in antioxidants
Supports bone health
How to eat: Steamed, salads, stir-fries
4. Green Peas (14g protein / 100g)
⚖️ Slightly higher than egg
Health Benefits
High fiber for digestion
Supports heart health
Good source of vitamin C & K
How to eat: Soups, curries, mashed peas
5. Lentils (Masoor, Moong, Chana Dal) (9–11g protein / 100g)
⚖️ Close to egg
Health Benefits
Excellent for muscle repair
Reduces cholesterol
Keeps you full longer
How to eat: Dal, khichdi, salads
6. Chickpeas (9g protein / 100g)
Health Benefits
Improves digestion
Supports weight management
Boosts energy levels
How to eat: Chana curry, hummus, roasted snacks
7. Black Beans (8.9g protein / 100g)
Health Benefits
High antioxidants
Supports heart & brain health
Improves insulin sensitivity
How to eat: Burritos, soups, salads
8. Spinach (5g protein / 100g)
Health Benefits
Iron-rich for blood health
Improves immunity
Low calorie, nutrient dense
How to eat: Smoothies, stir-fries, soups
9. Broccoli (4.3g protein / 100g)
Health Benefits
Cancer-fighting compounds
High vitamin C
Supports detoxification
How to eat: Steamed, roasted, salads
10. Brussels Sprouts (3.4g protein / 100g)
Health Benefits
Improves gut health
Anti-inflammatory
Supports heart health
How to eat: Roasted, sautéed
🥚 Egg vs Plant Protein – Quick Comparison
| Food | Protein (per 100g) |
|---|---|
| Egg (whole) | ~13g |
| Soybeans | 36g |
| Edamame | 18g |
| Lupini Beans | 16g |
| Green Peas | 14g |
🌱 Final Takeaway for Your Health Blog
Soybeans, edamame & lupini beans truly beat egg in protein
Lentils & chickpeas are excellent egg alternatives
Plant proteins = cholesterol-free + high fiber
Best for heart health, digestion & sustainable nutrition
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