8 Plant-Based Foods That Contain More Protein Than an Egg

Eggs are well-known for providing about 6 to 7 grams of protein each, but if you’re following a plant-based diet or simply want to eat more plant-derived foods, you have plenty of high-protein choices. Some plant-based foods even pack more protein per serving than an egg. Here’s how eight of the top options compare and how you can include them in your meals.

1. Tempeh: 18 grams  

A serving of tempeh (about 85 grams or 3 ounces) delivers a whopping 18 grams of protein. This traditional Indonesian staple is made from fermented soybeans, giving it both a firm texture and a subtle nutty flavor. Tempeh also provides gut-friendly probiotics for digestive and overall health.

2. Seitan: 15 grams  

Seitan, crafted from vital wheat gluten, contains 15 grams of protein in a 3-ounce serving. With a chewy, meat-like texture, it’s a popular meat substitute in savory dishes. However, it isn’t suitable for those with gluten intolerance or celiac disease.

3. Oats: 11 grams  

One cup (about 85 grams) of rolled oats offers 11 grams of protein. Oats are also packed with fiber, iron, and beta-glucan—a type of soluble fiber that supports heart and digestive health.

4. Soybeans: 10 grams  

A cup (85 grams) of edamame (soybeans) supplies 10 grams of complete protein, including all nine essential amino acids. Edamame can be found in the freezer section at most grocery stores.

5. Tofu: 8.5 grams  

Tofu, made from soybeans, provides 8.5 grams of protein in an 85-gram serving (about 1/5 of a typical block). With silken, firm, and extra-firm varieties, tofu takes on the flavor of whatever you cook it with, making it highly versatile.

6. Lentils: 8 grams  

A serving of cooked lentils (about 1 cup, or 85 grams) offers 8 grams of protein. Lentils are loaded with iron and fiber, cook quickly, and can be used in a variety of dishes.

7. Black Beans: 6 grams  

Black beans pack 6 grams of protein per 1/3-cup (85 gram) serving and are also high in fiber and antioxidants. They’re affordable, widely available, and easy to add to soups, salads, and rice dishes.

8. Chickpeas (Garbanzo Beans): 6 grams  

Also providing 6 grams of protein in a 1/3-cup serving, chickpeas are a staple in cuisines worldwide. They’re affordable, easy to prepare, and perfect for everything from hummus to curries.

How to Add More Plant-Based Protein to Your Diet

Breakfast  

- Make pancakes or omelets with chickpea flour or mung bean-based egg substitutes  

- Add chia seeds, flax, hemp seeds, or nut butter to oatmeal  

- Whip up smoothies with soy milk, silken tofu, or plant protein powder  

- Build breakfast quinoa bowls with berries and nut butter  

- Prepare scrambled tofu with vegetables and seasonings

Lunch  

- Try chickpea salad on whole grain bread or in lettuce wraps  

- Build bowls with grains, edamame, black beans, and tahini dressing  

- Have lentil soup or chili with whole grain toast  

- Stuff pita with falafel, hummus, and crunchy vegetables  

- Make sandwiches with tempeh or tofu

Dinner  

- Enjoy bean tacos or burrito bowls  

- Make pasta with lentil or walnut “meat” sauce  

- Stir-fry seitan with vegetables and brown rice  

- Serve tofu curry over veggies and quinoa  

- Try vegan shepherd’s pie with lentils and mashed sweet potatoes

Snacks  

- Nosh on edamame with sea salt  

- Dip whole grain crackers or carrot sticks in hummus  

- Top soy-based yogurt with nuts and granola  

- Snack on trail mix with seeds, nuts, and dried fruit

How Much Protein Do You Need?

The Recommended Dietary Allowance for healthy adults is at least 0.8 grams of protein per kilogram of body weight (about 0.36 grams per pound). For a 150-pound adult, that’s about 55 grams per day, but some experts suggest aiming for 1.2 to 1.6 grams per kilogram—82 to 109 grams for that same person—especially for muscle building or active lifestyles.

Everyone’s protein requirements are personal, based on age, sex, activity, and health goals. Fortunately, protein needs can be met with plant-based foods alone, whether or not you choose to eat animal products.