From Hemp Seeds To Lentils, Top 10 Protein Alternatives
Image Credit: Hemp seeds, Shutterstock

Eggs (poultry) are one of the most widely available and inexpensive sources of protein for people all over the world. According to available data, in the previous 20 years, per capita, egg consumption in India has doubled. Over the past 60 years, it has risen by a factor of almost 100 times. Yet, experts have predicted that by 2025 India could have a severe egg supply issue as a result of the nation's fast population growth. Unfortunately, the country, like many others worldwide, has been impacted by it early. In recent months, there has been an unprecedented shortage of eggs. If you depend on poultry eggs as a protein source, here are the top 10 alternatives. 

Each piece of egg has nearly 6 grams of protein. Thus, these are an incredible source of this vital nutrient.


Quinoa is a complete grain and a seed that can be eaten. The protein content per serving is about 7 1/2 grammes. The high fibre content makes it a healthy choice. Quinoa is naturally gluten-free and may be cooked just like rice. Due to its mild flavour, it is best when combined with other foods, such as salads or grain bowls. It's also delicious when heated up like cereal or popped like popcorn.

Pumpkin Seeds

There are 8.25 gm of protein in one ounce of roasted and shelled pumpkin seeds. Minerals can also be found in them, including zinc, iron, copper, magnesium, potassium, and selenium. Pair a handful with an apple for a substantial midday meal. They can be included in the dough for various baked goods. It's a great plan to incorporate protein-rich ingredients like almond butter and pumpkin seeds into a smoothie.


Cooked lentil salad, Image Source: Pexels

One can choose from an array of lentils. Lentils are a fantastic source of protein, with 18 grams, every cooked 198 grams. You can include them in everything from light salads to substantial soups and dals loaded with spices. Eating only one cup of lentils may meet about half of your daily fibre needs. 

Hemp Seeds

The Cannabis sativa plant, from which hemp seeds are harvested, is often stigmatised since it is a member of the cannabis family. At a 30-gram serving, the protein content of hemp seeds is 9. Magnesium, iron, calcium, zinc, and selenium are also abundant in them. Nevertheless, tetrahydrocannabinol (THC), the chemical responsible for cannabis' euphoric effects, is extremely rare in hemp seeds.

Green Peas

More than 25 per cent of your daily requirements for fibre, thiamine, folate, manganese, and vitamins A, C, and K may be met with just one serving of green peas. In addition to the B vitamins, green peas are rich in the minerals iron, magnesium, phosphorus, zinc, and copper. Almost 9 grams of protein may be found in only 160 grams of cooked green peas.

Garbanzo Beans

Garbanzo beans, often known as chickpeas, include roughly 8 grams of protein per half a cup. They've been popular ever since the time of the ancient Egyptians. To most people, chickpeas are now synonymous with hummus. You may use them to make a salad or a thick soup. Or try curries such as chana masala and chana alu or make cheela or crepes with them. 


Tofu cubes, Image Source: Pexels

The protein in soybeans is complete. There are 12-20 grams of protein in every 100 grammes of this soy-based protein, in addition to iron and calcium. This means they supply every type of amino acid your body needs. Tofu is formed by pressing together bean curds in a manner analogous to cheesemaking. Although tofu lacks a discernible flavour on its own, it readily takes on the characteristics of whatever it is cooked alongside.

Almond Butter

7 grams of protein may be found in only 2 tablespoons of almond butter. It's a terrific method to get some energy before hitting the gym because of the abundance of heart-healthy fats. Almonds and a blender are all you need to prepare it at home. If you're feeling adventurous, add some curry powder, ground cumin, coriander, or ground cinnamon.

Cottage Cheese

Paneer, which is another name for cottage cheese, is a healthy protein option. Because of its mild taste, it blends nicely with various flavours. Cottage cheese with fruit, in any combination, serves as a nutritious snack. Pancakes with this protein-rich additive would be delicious. Almost 12 grams may be found in only a quarter cup. Use low-fat cottage cheese to avoid unnecessary fat.

Cheddar Cheese

Around 7 grams of protein per ounce, along with additional minerals, including calcium, zinc, phosphorus, and vitamins A and B12, may be found in cheddar cheese. You should eat less or go for a lower-fat option. Dairy fats aren't a good kind for your heart. In some cases, cheese may also have a high salt content.