An egg is quite small but it has equally bigger benefits as well. Eggs are a rich source of protein and there are many benefits to eating them as they consist of a wide range of vitamins, minerals, and other beneficial compounds and have very less amount of calories too. One medium-sized egg contains 6.42 gm of protein. However not everyone eats eggs, including vegetarians and people who are allergic to it. But this doesn’t mean they cannot get their daily dose of protein as there are few other items that have as much protein like eggs. Check out the list of those food items below:

• Paneer

If you can’t eat egg then paneer is the next option you should choose to get that daily dose of protein. This dairy product is high in protein and low in calories, four ounces has 14 grams of protein and 81 calories.

• Beans

When we talk about beans we refer to all kinds of beans like black beans, mung beans, and kidney bean. These asian staples are high in protein, iron, and potassium and the best thing about these are that they retain their Vitamin C content even after boiling. The beans are also rich in antioxidants that protect brain cells against damage from free radicals. Half a cup of boiled beans contains as many as 7.3 grams of protein.

• Chickpeas

We all love eating chickpeas, they are both delicious and healthy. A half cup of cooked chickpeas contains 7.3 grams of protein and keeps you satiated for a long time by discharging an appetite-suppressing hormone called cholecystokinin.

• Cheese

There are many varieties of cheese but mozzarella and cheddar cheese contain high amount of protein. One ounce of mozzarella and cheddar contain 6.5 grams of protein. Not just in protein, they are rich in vitamin D, calcium and healthy fats as well.

• Broccoli

Broccoli is considered a highly nutritious vegetable as it is loaded with Vitamin C, K and lots of protein. The protein content of this vegetable is highest than any other. One cup of broccoli contains 3 grams of protein.

• Soybean

Soya bean is the substitute of chicken for vegetarian people. A full cup of cooked soybeans provides 28 grams of protein.

Lentils
They are a great source of protein a they contain 18 grams of protein per cooked cup (240 ml). Also they are rich in folate, manganese and iron and contain a good amount of antioxidants and other health-promoting plant compounds.

Chia Seeds
Deprived from the Salvia hispanica plant, it has 6 grams of protein and 13 grams of fiber per 1.25 ounces (35 grams).