Eggs are often hailed as a quintessential protein source, offering about 6 grams of protein per large egg. However, there are many other foods that pack an even greater protein punch. Here, we explore twelve such foods that outdo eggs in the protein department, making them excellent additions to any protein-rich diet.
1. Greek Yogurt
Greek yogurt is a fantastic source of protein, providing approximately 10 grams per 100 grams serving. It’s not only rich in protein but also in probiotics, which promote gut health. Opt for plain, non-fat varieties to maximize protein intake without extra sugars or fats.
2. Cottage Cheese
Cottage cheese contains around 11 grams of protein per 100 grams. It’s also high in casein, a slow-digesting dairy protein that helps in muscle repair and growth. Pair it with fruits or use it as a base for savory dishes.
3. Lentils
Lentils are a plant-based powerhouse, offering about 9 grams of protein per 100 grams. They are versatile and can be used in soups, stews, salads, or as a meat substitute in various dishes. Lentils also provide a good dose of fiber, iron, and other essential nutrients.
4. Chicken Breast
Chicken breast is a lean meat with an impressive protein content of approximately 31 grams per 100 grams. It’s low in fat and can be prepared in countless ways, making it a staple for those looking to build or maintain muscle mass.
5. Almonds
Almonds are a protein-rich snack, delivering around 21 grams of protein per 100 grams. Besides protein, they are packed with healthy fats, fiber, and vitamin E. Enjoy them raw, roasted, or as almond butter.
6. Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids. It provides about 8 grams of protein per 100 grams cooked. This gluten-free grain is an excellent alternative to rice or pasta and can be used in various dishes from salads to casseroles.
7. Tuna
Canned tuna, especially in water, offers a substantial protein boost with about 29 grams per 100 grams. It’s low in fat and can be used in sandwiches, salads, or eaten straight from the can. Opt for sustainable sources to make an environmentally conscious choice.
8. Edamame
Edamame, or young soybeans, contain about 11 grams of protein per 100 grams. These green gems are also rich in fiber, vitamins, and minerals. They make a great snack or can be added to salads, stir-fries, and soups.
9. Tempeh
Tempeh is a fermented soybean product that packs around 19 grams of protein per 100 grams. It has a firm texture and nutty flavor, making it a great meat substitute in many dishes. Its fermentation process also means it contains probiotics, which are beneficial for gut health.
10. Seitan
Seitan, made from wheat gluten, is a favorite among vegetarians and vegans due to its high protein content—approximately 25 grams per 100 grams. It has a chewy texture and can be used in place of meat in almost any recipe.
11. Pumpkin Seeds
Pumpkin seeds provide about 19 grams of protein per 100 grams. They are also a good source of magnesium, zinc, and omega-3 fatty acids. Enjoy them roasted as a snack, or sprinkle them on salads and oatmeal.
12. Black Beans
Black beans are not only rich in protein, offering about 9 grams per 100 grams, but they are also high in fiber and various essential nutrients. They can be used in a variety of dishes, from soups and stews to salads and dips.
Conclusion
Incorporating these protein-rich foods into your diet can offer variety and additional nutrients that eggs alone cannot provide. Whether you’re a meat-eater, vegetarian, or vegan, there are plenty of options to ensure you get the protein you need to support your health and fitness goals. So, the next time you plan your meals, consider these alternatives to boost your protein intake and diversify your diet.