9 Plant-Based Foods with More Protein Than an Egg

Lentil

Lentils are a great source of protein and can be used in various dishes such as soups, stews, and salads. They provide around 18 grams of protein per cup when cooked. 

Chickpeas:  

Chickpeas, also known as garbanzo beans, are versatile and can be used in dishes like hummus, salads, and curries. They offer about 15 grams of protein per cup when cooked. 

Tofu 

Tofu, made from soybeans, is a popular plant-based protein source. It is used in a variety of dishes and provides around 20 grams of protein per cup. 

Edamame 

Edamame are young soybeans and are a delicious snack or addition to salads. They contain approximately 17 grams of protein per cup when cooked. 

Quinoa 

Quinoa is a pseudo-grain that is a complete protein, meaning it contains all essential amino acids. It provides about 8 grams of protein per cup when cooked. 

Seitan 

Seitan is a high-protein meat substitute made from gluten, the protein in wheat. It can contain around 21 grams of protein per 3 ounces. 

Black Beans 

Black beans are rich in protein and can be used in various dishes such as burritos, salads, and soups. They offer approximately 15 grams of protein per cup when cooked. 

Hemp Seeds:  

Hemp seeds are a nutrient-dense seed that provides both protein and healthy fats. They offer around 10 grams of protein per 3 tablespoons. 

Almonds 

Almonds are not only a good source of healthy fats but also contain protein. About 6 grams of protein can be found in a quarter-cup of almonds. 

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