7 plant-based foods with better protein than eggs for vegans

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Do you know a single average-size egg offers about 6 grams of protein? but many plant and animal alternatives provide significantly more protein per 100 grams—and sometimes, a more robust nutrient profile, too. Since eggs have around 12 grams of protein per 100 grams (two large eggs are equal to about 100 grams), they seem like the go-to-guy for protein. However, eggs are typically avoided by vegans and vegetarians alike due to some environmental and health concerns.

To source for proteins outside eggs, here’s a detailed breakdown of plant-based foods that contain more protein than eggs including other health benefits, in no particular order:

1. Soybeans 

Cooked soybeans contain 16.6g protein per 100g servings. It also contains all 9 essential amino acids. With soybeans rich in isoflavones, it supports heart health and hormonal balance.

Also high in fiber, calcium, and iron, soybeans can be boiled, used in stew, stir-fries, or make soy milk or soybean paste.

2. Tempeh 

Tempeh is a fermented soybean product. It has higher protein compared to egg and is easier to digest. It contains approximately 19g protein per 100g serving.

A good source of iron, calcium, and B vitamins, tempeh can be prepared steamed or pan-fried in light oil.

Probiotics from this fermentation can improve gut health.

3. Seitan 

Made from wheat gluten, seitan is one of the richest plant protein sources. It contains about 21g protein per 100g

Beside its high levels of protein, here are other health benefits of seitan:

Note: Seitan is not suitable for those with gluten intolerance, as it is not gluten-free. 

You can enjoy seitan by mixing it with water, knead, and boil or steam. Seitan can also be used in stir-fries, stews, or grilled meat.

4. Lupin Beans 

Lupin beans have about 15–16g protein per 100g when boiled.

Although it is not a well known legume, lupin beans are very high in protein and fiber, which supports digestion. It is also known to help lower cholesterol and is very rich in magnesium and potassium.

To enjoy lupin protein, soak dry lupin beans overnight, then boil for 1–2 hours. It can be eaten like boiled groundnuts or in salads.

5. Hemp Seeds 

Hemp seeds are super high protein seeds. With about 31g protein per 100g serving, hemp seeds contain complete protein (A complete protein is a food that contains all 9 essential amino acids the body needs to build and repair tissues).

Hemp seeds are a great source of omega-3 and omega-6 fats, which supports brain and heart health.

Hemp seeds can be sprinkled on oats, smoothies, yogurt, or added to baking flour.

6. Pumpkin Seeds 

Pumpkin seeds are common and nutrient-dense. They contain about 19g of protein per 100g.

Whether eaten raw, roasted, or added to cereal or salads, pumpkin seeds are rich in magnesium, zinc, and antioxidants. They also support immune function and prostate health.

Although not common, pumpkin seeds can be blended into smoothies or used in baking.

7. Peanuts

Also known as groundnut in the global south, peanuts offer about 25g of protein per 100g.

This affordable and accessible legume (not true nut) can be eaten raw, boiled, roasted, as peanut butter, or used in cooking/snacks. They can also be used in sauces like groundnut soup common in Nigeria.

High in healthy fats for energy and skin health, a handful (28 grams or 1 ounce) of it has around 7–8 grams of protein. This makes peanuts a valuable protein source, especially for vegetarians and vegans.

Complete and incomplete plant-based proteins

A complete protein contains all 9 essential amino acids in the right amounts your body needs. Most plant-based foods lack one or more of these, but you can combine them with other foods to make up for what's missing.

These already have all 9 essential amino acids:

  • Soybeans: Used to make tofu, soy milk, tempeh. 
  • Tempeh: Fermented soy
  • Hemp seeds
  • Lupin beans

These are incomplete plant-based proteins that need combining:

  • Peanuts: Low in methionine.
  • Pumpkin seeds: Low in lysine
  • Seitan (wheat gluten): Low in lysine 

Simple Pairing Examples

To make a complete protein from incomplete ones, try these simple combination:

1. Peanut butter + whole wheat bread = Complete protein

2. Seitan stir-fry + lentils or tofu = Complete protein

3. Pumpkin seeds + black bean salad = Complete protein.

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