If not eggs, what is a good source of protein for vegetarians?

But not everyone includes them in their diet, either due to dietary preferences, allergies, or ethical reasons. Eggs are rich in protein, but they are not the only ones. There are plenty of other foods that can help you meet your protein goals naturally.

Here’s the list of foods that one can opt for instead of eggs.

FOR VEGETARIANS: DIARY-BASED PROTEIN OPTIONS

Eggs are packed with protein, but not everyone prefers having them, so to fulfil the protein requirement in your diet one can opt for these dairy-based products.

Paneer: These are one of the best alternatives to eggs as they consist of 18-20 grams of protein in 100 grams, making them an essential macronutrient for vegetarians.

Greek Yoghurt or Hung Curd: It delivers around 10-12 grams of protein per 100 grams and also supports gut health thanks to probiotics.

Milk: It consists of roughly 3.5 grams of protein per 100ml and can be a good alternative to eggs. Choose fortified milk for added calcium and vitamin D.

Cheese (Hard Varieties): Parmesan or cheddar are rich sources of protein as they can offer up to 25 grams of protein per 100 grams.

FOR VEGANS

If you avoid all animal and dairy products, these plant-based options can help you meet your daily protein needs:

• Lentils (Masoor, Moong, Toor Dal): These staple Indian meals are also a good alternative to your diet as they add around 9 grams of protein per 100 grams cooked.
• Chickpeas (Chana) and Beans (Rajma, Lobia): These are rich in fibre too and provide 8-9 grams of protein per 100 grams cooked.
• Soy Products (Tofu, Tempeh, Soy Chunks): Known as the richest vegan protein, as it offers 15-20 grams per 100 grams.
• Quinoa: A gluten-free grain with all nine essential amino acids, which provides about 4 grams of protein per 100 grams cooked.
• Amaranth (Rajgira): High in protein and iron; ideal for porridge, laddoos, or grain bowls.
• Nuts and Seeds: Almonds, peanuts, chia, flax, hemp, and pumpkin seeds offer around 5-10 grams of protein per serving.
• Soy Milk, Pea Milk, or Almond Milk (Fortified): About 6-8 grams of protein per cup, great for shakes or cereals.
• Seitan (Wheat Gluten): It is a dense, meat-like protein source with 25 grams per 100 grams.
• Edamame: Young soybeans with 11-12 grams of protein per 100 grams; perfect for salads or snacking.

Skipping eggs doesn’t mean missing out on protein, as there are numerous products like lentils, tofu, soy and quinoa that can help to fulfil the protein in your daily protein needs.

By including a mix of these foods, you can maintain a balanced diet and ensure overall nutrition without relying on eggs.