While eggs are a popular choice for those seeking a high-protein source, many other foods offer even higher protein content, along with additional nutritional benefits.
Whether you're following a vegetarian diet or simply looking to diversify your protein sources, this list highlights some of the best alternatives to eggs that rival, and may even surpass, their protein content per 100 grams.
Protein-Rich Foods That Surpass Eggs
Peanuts
Peanuts are one of the most potent plant-based protein sources, containing approximately 25 grams of protein per 100 grams. This surpasses some meats in terms of protein density. They can be enjoyed as a snack or added to oatmeal, smoothies, and salads.
Tofu
Tofu is a rich plant-based source of protein, containing around 20 grams per 100 grams. It also provides essential minerals like calcium and magnesium, making it an ideal choice for those following a vegetarian or dairy-free diet.
Greek yogurt:
It contains about 10 grams of protein per 100 grams, although common containers often provide 16 to 20 grams. It's a good source of probiotics and suitable for those with lactose intolerance.
Quinoa:
This whole grain provides about 14 grams of protein per 100 grams. It's a complete protein source because it contains all the essential amino acids the body needs.
Cottage cheese:
It contains about 13 grams of protein per 100 grams, in addition to being rich in calcium. Fermented varieties can be chosen for added benefits related to gut health.
Lupin beans:
These legumes are rich in protein and fiber, providing about 42 grams of protein per 100 grams. They make a nutritious snack that can be eaten as an alternative to beans or chickpeas.
Parmesan cheese
Features a high protein content of approximately 38 grams per 100 grams, making it one of the top cheeses in terms of protein. It is also rich in calcium and lysine, which support muscle and bone health.
Tuna fish
A rich source of protein, providing about 27 grams per 100 grams, and also boasting a high content of omega-3 fatty acids, beneficial for heart and brain health.
Poultry breasts
Whether from chicken or turkey, these lean meats provide 24 to 31 grams of protein per 100 grams. They are also easily digestible and rich in essential amino acids for muscle growth.
Diversifying your protein sources not only ensures you get enough protein but also provides your body with a wide range of other nutrients essential for overall health. With these rich alternatives, you can create a balanced diet that suits your needs and lifestyle, without relying solely on eggs as your primary source.