For decades, the humble egg has been the go‑to source of high‑quality protein for millions of Hongkongers. But a growing body of evidence suggests that several plant‑based foods can match—and in some cases surpass—eggs in protein content, while offering additional health benefits such as reducing inflammation, lowering diabetes risk, and even helping to prevent certain cancers.
According to a report in EatingWell, a single 100‑gram egg provides about 12.6 grams of protein, as listed by Hong Kong’s Centre for Food Safety. Yet the same report highlights eight plant foods that deliver comparable or greater protein per serving, making them excellent alternatives for anyone seeking to diversify their diet, manage weight, or reduce their environmental footprint.
“Shifting towards more plant‑based protein doesn’t mean compromising on nutrition,” says registered dietitian Dr. Lisa Wong (quoted for illustrative purposes). “These foods are not only protein‑rich but also packed with fibre, antioxidants, and microbiome‑friendly compounds that eggs alone cannot provide.”
Why Protein Matters—and How Much We Need
Protein plays a vital role in satiety, metabolism, and calorie burning. According to the Chinese Dietary Reference Intakes cited by the Centre for Food Safety, adult men with low physical activity should consume about 75 grams of protein daily, while women require around 65 grams. Children, adolescents, pregnant women, and breastfeeding mothers need even more to support growth and development.
But meeting those targets doesn’t have to mean relying solely on animal products. The following eight plant‑based foods offer impressive protein counts and a host of additional nutrients.
Eight Plant‑Based Protein Champions
1. Seitan (Wheat Gluten)
Also known as “mock meat” in Chinese vegetarian cuisine, seitan is made by washing wheat flour dough to remove starch. According to the USDA Nutrient Database, a 2‑ounce (≈57 g) serving packs 17 grams of protein. It’s chewy and versatile—perfect for curries, stir‑fries, or salads. For best results, make your own using vital wheat gluten and seasonings.
2. Tempeh
This fermented soybean cake is a staple in Indonesian cuisine and is becoming more available in Hong Kong’s specialty stores. Half a cup (≈60 g) provides 17 grams of protein—nearly 38% of an adult’s daily requirement. Tempeh also contains prebiotics that support gut health and antioxidants that help neutralise free radicals. Avoid if you have a soy allergy.
3. Lentils
Rich in fibre and low on the glycaemic index, lentils help regulate blood sugar, support digestion, and promote heart health. One cooked cup (≈120 g) delivers 18 grams of protein, according to the USDA. They cook quickly and work well in soups, stews, or as a base for veggie burgers.
4. Hemp Hearts
Often called a “superfood,” hemp hearts offer a remarkable 31.6 grams of protein per 100 grams. They are also an excellent source of magnesium and zinc, crucial for immune function, wound healing, and nerve health. Sprinkle them on yogurt, oatmeal, or add to smoothies and salads.
5. Edamame
These immature soybeans are a familiar sight in Japanese restaurants. Half a cup (≈60 g) of shelled edamame contains 11.5 grams of protein. Research published in The Journal of Nutrition indicates that the lecithin in edamame can help lower LDL (bad) cholesterol, improving blood flow and reducing arterial stiffness.
6. Green Peas
Among vegetables, green peas are a protein standout. One cup (≈120 g) provides over 8 grams of protein along with 9 grams of fibre. Peas also contain saponins—compounds linked to reduced tumour growth and cancer‑fighting properties.
7. Sunflower Seeds
A quarter‑cup (≈30 g) of hulled sunflower seeds yields 7 grams of protein, plus abundant vitamin E, B vitamins, iron, selenium, and magnesium. Low in calories, they make a satisfying snack or a crunchy salad topping.
8. Lima Beans
Also known as butter beans, lima beans offer 7 grams of protein per half‑cup (≈60 g) cooked. They are a good source of iron for vegetarians. Important safety note: raw lima beans contain cyanogenic compounds—always cook them for at least 10 minutes before eating to avoid toxicity.
How to Incorporate These Foods into Your Daily Meals
- Use seitan or tempeh in place of meat in noodle dishes or curries.
- Add lentils to soups or salads for an instant protein boost.
- Sprinkle hemp hearts or sunflower seeds over breakfast bowls.
- Enjoy edamame as a snack or add green peas to fried rice and pasta.
The Bigger Picture: A Shift Towards Plant‑Forward Eating
Hong Kong dietitians increasingly recommend incorporating these ingredients not only for protein but also for their broader health benefits. A plant‑based approach can help reduce inflammation, stabilise blood sugar, and lower the risk of chronic diseases—all while supporting sustainable food choices.
For those interested in exploring further, related articles on lolleroll cover topics such as healthy breakfast ideas high in protein, comparisons of milk protein content, and Harvard studies linking plant protein to longevity. Always consult a healthcare professional before making significant dietary changes.
Sources: EatingWell, USDA Nutrient Database, The Journal of Nutrition, Hong Kong Centre for Food Safety