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  • Writer's pictureDr. Karuturi Subrahmanyam

Vegetarian Alternatives for Eggs

Vegetarian foods that offer health benefits comparable to eggs include:

  • Chia Seeds, Pumpkin Seeds, Flaxseeds: These seeds are rich in omega-3 fatty acids and other essential nutrients. For example, 30 grams of pumpkin seeds contain 9 grams of protein, which is more than what’s found in an egg.

  • Lentils: A variety of lentils, such as masoor, urad, toor, and matar, are excellent sources of fiber, protein, vitamins, and nutrients. One cup of lentils contains about 14 grams of protein.

  • Cottage Cheese (Paneer): High in protein, calcium, vitamin B12, and iron, cottage cheese has been a traditional egg replacement and is extremely healthy.

  • Kidney Beans (Rajma): These beans are nutrient-rich, have a low glycemic index, and are an excellent source of protein, iron, potassium, and dietary fiber.

  • Tofu: This soy-based product is a great source of protein and can match the nutritional benefits of eggs. It’s especially high in water content and provides multiple nutritional advantages.

These foods not only provide similar health benefits to eggs but also add variety to a vegetarian diet.

Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist

Kify Hospital



Phone : 85000 23456


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