These 8 food contain more protein than eggs and help in muscle growth.

Here are the 8 food items :

Dal

Little round legumes in a range of colors, including red, yellow, black, brown, and green, are referred to as “dal” or “lentils”. Their small size should not fool you about their nutritional value. Cooked lentils are a fulfilling plant-based protein source, with 18 grams of protein per cup, according to the USDA.

Soybean

Soybeans provide 28 grams of protein per cup when cooked. Soybeans can be used as a versatile ingredient in a variety of dishes, such as salads, main courses, and snacks.

​Pumpkin seeds​

Pumpkin seeds are not only a great source of protein but also contain nutrients like zinc, phosphorus, and magnesium that boost energy. Thirty grams of pumpkin seeds provide nine grams of protein, more than an egg’s worth.

​​Hemp hearts​

Hemp hearts, sometimes referred to as hemp seeds, are low-calorie, high-protein grains that contain roughly 6.3 grams of protein in just 2 tablespoons. There are plenty of heart-healthy omega-3 fatty acids and alpha-linoleic acid in the seeds.

​​Greek Yogurt​

Greek yogurt contains double the protein content of homemade curd and is an excellent source of probiotics that help you feel fuller for longer. A cup of fat-free Greek yogurt has 170 grams of yogurt and 17 grams of protein.

​​Chia Seeds​

Chia seeds provide five grams of protein per two teaspoons, making them a high-protein food, according to the USDA. They also contain iron, fiber, calcium, and alpha-linolenic acid (ALA), an omega-3 fatty acid obtained from plants.

Quinoa

This high-protein whole grain has eight grams of protein per cup. Quinoa is also a rare full plant-based protein, which means it has every amino acid required. Not to mention that each cup of quinoa cooks quickly and contains 5 grams of necessary fiber.

​​Green peas​

Green peas rank among the greatest plant-based protein sources, providing about 8 grams of protein per cup. A cup of peas contains nine grams of fiber, which is good for your heart, stomach, and satiety.

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