Eggs have long been hailed as a complete protein source, delivering around 13 grams of protein per 100 grams. However, for vegetarians or those looking to diversify their protein intake, several plant-based and dairy options pack even more protein per serving—while offering added nutritional benefits.

Paneer (Cottage Cheese) leads the list with about 18 grams of protein per 100 grams. A staple in Indian households, it’s not just protein-rich but also high in calcium, supporting bone health.

Tofu, made from soybeans, offers around 15 grams per 100 grams and is a great vegan alternative to paneer.

Lentils (Masoor Dal) and Rajma (Kidney Beans) provide approximately 25 and 24 grams of protein per 100 grams respectively when dry. Apart from being protein-rich, they’re excellent sources of dietary fiber and iron, supporting digestion and overall energy levels.

Almonds come in strong with 21 grams of protein per 100 grams. Packed with healthy fats, vitamin E, and magnesium, they are perfect for snacking or adding to breakfast bowls.

Pumpkin Seeds, another nutrient-dense option, offer 19 grams of protein along with zinc and antioxidants.

Chickpeas (Chana) contribute about 19 grams of protein per 100 grams and are incredibly versatile—used in curries, salads, or as hummus.

Greek Yogurt, at 10 grams per 100 grams, adds probiotics to the mix, aiding gut health.

Quinoa, a complete protein source, gives 14 grams of protein per 100 grams and is gluten-free.

Edamame, young soybeans, deliver 11 grams per 100 grams and are rich in fiber, making them ideal for light, high-protein meals.