15 Foods That Have More Protein Than Eggs
Foods That Have More Protein Than Eggs
Foods high in protein are essential for a balanced, nutrient-dense diet. Although eggs are a popular choice, they are not the only one.
The amino acids found in protein are known as the “building blocks of life,” They aid in carrying out essential body functions including repairing and building muscle tissue as well as serving as enzymes, hormones, buffers, transporters, and regulators. Basically, including protein in meals and snacks keeps you feeling full and satisfied.
Why The Quote Eat 1 Egg A Day As Good Protein Benefits
The recommendation to consume one egg a day stems from the egg’s impressive protein benefits and balanced nutritional profile.
With about 6-7 grams of high-quality protein per egg, they provide essential amino acids necessary for muscle growth, repair, and overall bodily functions.
Eggs also contain important nutrients like vitamins D and B12, selenium, choline, and riboflavin, which support bone health, metabolism, cognitive function, and energy production.
Before now the cholesterol content in eggs was a concern in the past, recent research has shown that dietary cholesterol from eggs has minimal impact on blood cholesterol levels for most people.
As such, moderate egg consumption can be part of a healthy diet, offering a convenient and versatile source of protein and essential nutrients.
List of Foods That Have More Protein Than Eggs
These wholesome, high-protein meals can help you get more protein throughout the day as they contain more protein than an egg.
The list does not include meat or fish because they are all high in protein.
There are several foods that contain more protein than eggs. Here are a few examples:
Almonds
Almonds offer notable protein benefits within their small yet nutrient-dense package, containing approximately 6 grams of protein per 1-ounce serving (about 23 almonds).
Almonds provide a well-rounded nutritional profile. Their protein content, combined with healthy fats, dietary fiber, and a variety of vitamins and minerals including vitamin E, magnesium, and potassium, makes almonds a satisfying snack that supports muscle repair, heart health, and energy metabolism.
Moreover, their antioxidant properties contribute to overall well-being, and their versatility allows for easy incorporation into meals, snacks, and recipes, making almonds a nourishing addition to a balanced diet.
Peanut butter
Peanut butter delivers substantial protein benefits as a popular spread, providing approximately 8 grams of protein per 2-tablespoon serving.
This protein content, combined with the healthy fats and dietary fiber found in peanuts, supports muscle growth and satiety. Beyond protein, peanut butter is a good source of essential nutrients including vitamin E, magnesium, and potassium, which contribute to heart health, nerve function, and overall well-being.
Additionally, its versatility in both sweet and savory dishes makes peanut butter a convenient and tasty way to incorporate protein into the diet, whether as a spread, a dip, or an ingredient in various recipes.
Chickpeas
Chickpeas present impressive protein benefits as a versatile legume, offering approximately 15 grams of protein per cooked cup.
This protein content, coupled with their dietary fiber and complex carbohydrates, makes chickpeas a satiating option that supports muscle growth and overall energy levels. Beyond protein, chickpeas provide a variety of essential nutrients, including folate, iron, magnesium, and B vitamins, contributing to heart health, red blood cell formation, and energy metabolism.
Additionally, chickpeas’ unique nutrient profile has been linked to potential benefits for weight management and blood sugar regulation. Their adaptability in both savory and sweet dishes further solidifies chickpeas as a valuable ingredient in diets aimed at increasing protein intake and enjoying diverse nutrient-rich foods.
Tofu
Tofu, made from soybeans, is a popular plant-based protein source, offering about 8 grams of protein per 3.5-ounce (100-gram) serving.
This protein content, combined with tofu’s relatively low calorie count and minimal saturated fat, positions it as a healthful option that supports muscle growth and maintenance. Moreover, tofu is rich in essential amino acids, making it a complete protein source.
Beyond protein, tofu supplies various nutrients including iron, calcium, magnesium, and B vitamins, contributing to bone health, energy metabolism, and overall well-being. Its adaptability to various culinary styles and textures further establishes tofu as a valuable ingredient for those seeking protein diversity in vegetarian, vegan, and omnivorous diets.
Milk
Milk offers a host of protein benefits, serving as a versatile and complete source of protein. With about 8 grams of protein per 8-ounce serving, milk provides a balanced array of essential amino acids, contributing to muscle development and repair.
Its protein content, combined with vitamins like vitamin D, calcium, and phosphorus, supports bone health and overall growth. Additionally, milk offers B vitamins, particularly B12 and riboflavin, which aid energy metabolism and various bodily functions. Suitable for both animal-based and plant-based diets, milk’s protein richness and nutrient profile make it a nourishing choice that can be enjoyed on its own or used as a base in various culinary creations.
Tempeh
Tempeh Another soy-based product, tempeh, has a nutty flavor and contains approximately 19 grams of protein per 3.5-ounce (100-gram) serving.
Seitan
Seitan, often referred to as “wheat meat” or wheat gluten offers substantial protein benefits, containing approximately 25 grams of protein per 3.5-ounce serving.
As a popular plant-based protein source, seitan provides a notable protein density that supports muscle building and repair. Its protein content, combined with a lack of saturated fat and cholesterol, makes seitan a heart-healthy alternative to animal-derived proteins. While it may not be suitable for those with gluten sensitivities or celiac disease due to its wheat gluten origin, seitan offers a versatile texture that can be prepared in various ways, making it a valuable component of vegetarian and vegan diets seeking to fulfill protein requirements and diversify culinary options.
Greek Yogurt
Greek yogurt stands out for its protein benefits, offering approximately 15-20 grams of protein per 6-ounce serving. This higher protein content compared to regular yogurt makes Greek yogurt a satiating option that supports muscle growth and repair.
Alongside its protein richness, Greek yogurt provides probiotics that aid digestion and promote gut health, as well as calcium, vitamin B12, and other essential nutrients that contribute to bone health and overall well-being. Its versatility in both sweet and savory dishes further solidifies Greek yogurt as a nutritious addition to various diets, helping individuals meet their protein needs while enjoying a range of culinary options.
Cottage Cheese
Cottage cheese is a nutrient-rich dairy product celebrated for its high protein content, offering around 10-15 grams of protein per half-cup serving. Beyond its protein provision, cottage cheese provides an array of essential nutrients, including calcium, phosphorus, B vitamins, and selenium. Its versatile nature lends itself to various culinary applications, making cottage cheese a valuable addition to meals and snacks, particularly for those seeking protein and nutrient-rich options to support overall health.
Lentils
Lentils, a staple legume, offer impressive protein benefits along with an array of other essential nutrients. With about 18 grams of protein per cooked cup, lentils are a substantial plant-based protein source that supports muscle development and overall health.
Their protein content, combined with dietary fiber, complex carbohydrates, and various vitamins and minerals like folate, iron, and potassium, makes lentils a heart-healthy food that helps regulate blood sugar levels, aids digestion, and provides a sustained source of energy, making them a valuable addition to balanced diets and vegetarian or vegan lifestyles.
Quinoa
Quinoa, a versatile whole grain, boasts notable protein benefits as it contains all nine essential amino acids, making it a complete protein source. With approximately 8 grams of protein per cooked cup, quinoa is a valuable plant-based option for individuals seeking to meet their protein needs. This protein content, combined with its dietary fiber, vitamins, and minerals, including magnesium, iron, and B vitamins, positions quinoa as a nutritionally dense choice that supports muscle growth, provides sustained energy, and contributes to overall health and well-being.
Pumpkin seeds
Pumpkin seeds, or pepitas, are a nutritionally dense food source containing approximately 8-10 grams of protein per quarter-cup serving. Alongside their protein content, pumpkin seeds are rich in essential nutrients, encompassing healthy fats, dietary fiber, and an array of vitamins and minerals such as vitamin E, B vitamins, magnesium, zinc, and iron. These combined elements make pumpkin seeds a valuable component of a balanced diet, contributing to overall health and well-being.
Turkey
Similar to chicken breast, turkey is rich in protein, providing around 29 grams of protein per 3.5-ounce (100-gram) serving.
This lean poultry source not only supports muscle growth and repair but also contributes to satiety and weight management due to its protein density and low fat content, particularly when compared to darker meats. Additionally, turkey is rich in essential nutrients like B vitamins (including B6 and B12), selenium, and phosphorus, which play roles in energy metabolism, immune function, and bone health. Its versatility in cooking methods and culinary applications makes turkey a nutritious choice for those aiming to meet protein requirements while enjoying a range of delicious dishes.
Sprouted-grain bread
While sprouted-grain bread is a nutritious choice known for its increased nutrient availability and potential health benefits, its protein content is generally lower than that of eggs. A two-slice serving of sprouted-grain bread typically contains around 8-10 grams of protein. In contrast, a single large egg offers about 6-7 grams of high-quality protein. While sprouted-grain bread can contribute to dietary protein intake, eggs remain a more concentrated and reliable protein source. It’s important to note that the protein content can vary based on the specific type and brand of sprouted-grain bread.
Oatmeal
Oatmeal offers notable protein benefits within its wholesome package, containing approximately 5-6 grams of protein per half-cup dry serving. While its protein content might be modest compared to other sources, oatmeal’s value extends beyond protein. Rich in complex carbohydrates and dietary fiber, oatmeal provides sustained energy and supports digestive health. Its beta-glucan fiber has been associated with cholesterol-lowering effects and improved heart health. Moreover, oatmeal is a source of various vitamins and minerals, including iron, magnesium, and B vitamins, contributing to overall well-being. As a versatile base for various toppings and mix-ins, oatmeal is a satisfying choice that not only provides protein but also encompasses a range of nutritional advantages.
Remember that the protein content can vary based on factors like portion size and cooking methods. If you’re looking to increase your protein intake, incorporating a variety of these foods into your diet can help you achieve your goals.
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How Much Protein In 2 Eggs
Two large eggs generally provide approximately 12-14 grams of protein, making them a convenient and relatively high-protein food source.
How Much Protein In 1 Egg
A single large egg typically contains around 6-7 grams of protein, making it a compact and nutrient-rich source of this essential macronutrient.
10 FAQs about Foods That Have More Protein Than Eggs
What foods have more protein than eggs?
While eggs are a good protein source, various foods contain more protein, such as chicken breast, turkey, tofu, cottage cheese, lean beef, salmon, Greek yogurt, lentils, quinoa, and certain types of seeds like pumpkin seeds.
How does chicken breast compare to eggs in terms of protein content?
Chicken breast contains about 31 grams of protein per 3.5-ounce serving, which is significantly higher than the protein content of eggs.
Is tofu a suitable alternative for protein intake instead of eggs?
Yes, tofu is a popular plant-based protein source, providing around 8 grams of protein per 3.5-ounce serving, making it a viable option for those seeking protein without consuming eggs.
What other dairy products offer more protein than eggs?
Cottage cheese and Greek yogurt both contain more protein than eggs, with approximately 10-15 grams and 10 grams of protein per serving, respectively.
Are there any legumes with higher protein content than eggs?
Yes, lentils and chickpeas are examples of legumes that have more protein than eggs, with about 18 grams and 15 grams of protein per cooked cup, respectively.
How does quinoa compare to eggs in terms of protein?
Quinoa contains around 8 grams of protein per cooked cup, which is slightly more than the protein content of a single egg.
Can seeds like pumpkin seeds be a better source of protein than eggs?
Yes, pumpkin seeds offer about 8-10 grams of protein per quarter-cup serving, which can be comparable or slightly higher than the protein content of a single egg.
What are some benefits of choosing foods with more protein than eggs?
Foods with higher protein content can contribute to muscle growth, satiety, and overall energy levels, making them suitable choices for individuals aiming to meet their protein needs and maintain a balanced diet.
Are these protein-rich foods suitable for various dietary preferences?
Yes, many of the foods mentioned, such as tofu, lentils, and seeds, are suitable for vegetarian and vegan diets, providing diverse protein options beyond eggs.
How should these high-protein foods be incorporated into meals?
High-protein foods can be integrated into a range of dishes, including salads, stir-fries, smoothies, and snacks, allowing for flexibility and creativity in meal planning while ensuring adequate protein intake.
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