16 Plant Foods With More Protein Than an Egg

Sixteen plant foods contain more protein per 100 grams than an egg, which has 12.6 g of protein per 100 g. The top three sources are Hemp Seeds at 31.6 g, Pumpkin Seeds at 30.2 g, and Peanuts at 25.8 g.

This article lists 16 plant foods that provide more protein than an egg, ranked according to their protein content per 100 grams. Each entry offers a valuable alternative for those seeking plant-based protein sources.

Plant Foods With More Protein Than an Egg

The following table ranks these foods based on their protein content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Protein (per 100 g)	% Daily Value	% More Than an egg
1	Hemp Seeds	31.6 g	63%	150%
2	Pumpkin Seeds	30.2 g	60%	140%
3	Peanut	25.8 g	52%	105%
4	Almond	21.1 g	42%	68%
5	Sunflower Seeds	20.8 g	42%	65%
6	Tempeh	20.3 g	41%	61%
7	Pistachio	20.2 g	40%	60%
8	Flaxseed	18.3 g	37%	45%
9	Cashew	18.2 g	36%	45%
10	Sesame Seeds	17.7 g	35%	41%
11	Soybeans	16.6 g	33%	32%
12	Chia Seeds	16.5 g	33%	31%
13	Tofu	15.8 g	32%	25%
14	Walnut	15.2 g	30%	21%
15	Hazelnut	14.9 g	30%	19%
16	Brazil Nut	14.3 g	29%	14%

For reference, an egg has 12.6 g of protein per 100 g, about 25% of the Daily Value (50 g).

Track Your Protein Intake

Knowing which plant foods are richest in protein only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your protein intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Protein values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram protein content is higher than that of an egg (12.6 g), and ranked highest first. Percent Daily Value uses the US reference intake of 50 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What plant foods have the most protein?

The plant foods with the most protein per 100 grams are Hemp Seeds, Pumpkin Seeds, and Peanuts. Hemp Seeds lead with 31.6 g, followed closely by Pumpkin Seeds with 30.2 g, and Peanuts with 25.8 g.

Does an egg have a lot of protein?

An egg contains 12.6 g of protein per 100 grams, which is a significant amount. This value represents 25% of the Daily Value based on a 50 g protein requirement.

How much protein do you need per day?

The average adult needs about 50 g of protein per day, according to dietary guidelines. This requirement can vary based on factors like age, sex, and activity level.

Are these protein values per 100 grams or per serving?

All protein values listed in this article are per 100 grams. This standard measurement allows for a consistent comparison across different foods.

Key Takeaways

• Hemp Seeds provide the highest protein content at 31.6 g per 100 g.
• Pumpkin Seeds and Peanuts also exceed egg protein levels.
• An egg has 12.6 g of protein per 100 g.
• The daily protein requirement for adults is approximately 50 g.