16 High Protein Foods Better Than an Egg
Protein is one of the important nutrients our body needs. Protein is like the source of energy so, obviously a high protein short meals is what people always look for. And usually people thinks that an egg is the only high protein you can get easily. But, There are other protein sources out there. In fact, some of them have more protein than eggs. In fact, there are 16 high-protein foods better than an egg. If you want to build muscle, lose weight, or just eat healthier, these protein sources can help. They are great for improving your diet. You can use them to gain muscle or lose weight. These protein sources are good for you.
At first let us discuss why protein is important
Before we dive down into the list, we should know why protein is actually important for our body?
Major importance of proteins:
- Protein helps in Muscle building and repair.
- It also helps in muscle strengthening.
- Gives you a good Metabolic support.
- And helps in Enzyme and hormone development.
Consuming a food that are high in protein can help you lose weight because most protein-rich foods have the ability to reduce hunger and cravings. So, when you think about what foods are high in proteins than what comes to your mind?
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1. Greek Yogurt
170 grams of Greek yogurt can give you 10 to 17 grams of high protein. One interesting fact about Greek yogurt is that it contains almost double the protein found in regular yogurt due to the straining most of the whey. Greek yogurt is Rich in high-protein, consumed by most.
What all can cup of Greek Yogurt can give you:
- Helps in maintaining a healthy digestive tract due to the presence of probiotics.
- Helps in the recovery of the muscles.
- High in calcium.
2. Cottage Cheese
Half cup of cottage cheese can give you 14 grams of protein. Bodybuilders often use cottage cheese as high-protein source for their diet plans. It includes casein protein, which is digested slowly and helps keep you full.
Health Benefits from cottage cheese are:
- Supports muscle growth
- Rich in calcium
- Used in weight loss diets
3. Chicken Breast
100 grams of Chicken breast can give you 31 grams of protein. For Muscles development chicken breatss are considered a great source of protein. Because it is low on fat and high on protein.
You can use chicken breasts for the following purpose:
- If you want a diet plans for fitness.
- If you want a high-protein diet you can add the chicken breasts.
- Weight loss diets
- You can baked and grilled Chicken breast for best healthy dish.
4. Tuna
100 grams of tuna can give you 29 grams of protein. Tuna is a great replacement of an egg when it comes to get a good protein source.
Tuna are rich in:
- Omega-3 fatty acids for your body
- It gives you good amount of protein.
- Tuna also contains essential minerals.
5. Lentils
One cup of cooked lentils can give you 18 grams of protein. For people who want plant- based protein, lentils are considered one of the good high-protein food sources.
Lentils are very good for:
- High in fiber
- Good for heart health
- Helps you control your blood sugar
- It can also be used in many dishes, including soups, curries, and salads.
6. Chickpeas
One cup of chickpeas can give you 15 grams of protein. Chickpeas are considered a good source of plant-based protein. And are often used in various recipes such as hummus, curries, and salads.
Chickpeas are rich in:
- Fiber
- Iron
- Magnesium
- Chickpeas are the perfect side dish to a vegetarian or vegan diet.
7. Almonds
Almonds can be found in every home. 28 grams of almonds Equals 6-7 grams of protein. Almonds are considered a healthy snack that offers a good amount of Protein than an egg. when eaten in a proper standard serving size.
Benefits of almonds are:
- It can give you Healthy fats.
- A good amount of Vitamin E
- Antioxidants
- To keep you heart and weight healthy you can definitely take almonds.
8. Beautiful seeds of pumpkin:
When it comes to pumpkin seeds a little can give you alot. 28 grams of pumpkin seeds equals 7 grams of protein. Pumpkin seeds are a nutrient-heavy food, they are very rich in protein, magnesium, and antioxidants.
What pumpkin seeds are actually good for:
- It can balance your Heart health.
- Improves your immune system if eaten regularly.
- Pumpkin seeds also helps in muscle building.
9. Quinoa
Quinoa sounds fancy but doesn’t compromise in giving energy to your body. One cup of cooked Quinoa equals 8 grams of protein. Quinoa contains all nine essential amino acids. thus known as a complete protein.
Quinoa can Benefits you alot in many ways:
- If you want gluten-free grain Quinoa is the one you want to get.
- It is High in fiber
- Supports energy levels
- It is a great alternative to rice.
10. Tofu
Everybody confuse tofu with paneer but both of them don’t lack in it’s content when it comes to give food recipes high in proteins. A 100 grams of tofu equals to 10 grams of protein. Tofu is made up of soybeans and is the staple food in many vegetarian households.
Tofu supplies:
- Tofu are considered High-quality protein
- Calcium
- Iron
- You can use tofu as grilled, stir-fried, or used in soups.
Tofu can be a great source of protein if not the best, for a vegan.
11. Tempeh
Soy products are very popular and such one item made from it is Tempeh. only 10 grams of tempeh can give you 9 grams of proteins. It’s obviously the high-protein food that has more protein than tofu.
Tempeh contains components of a high-energy source as in high protein like:
- It gives you Probiotics.
- Contains good amount of Fiber.
- Filled with Vitamins.
- Tempeh is used in vegan dishes alot.
12. Peanut Butter
Mear 2 tablespoon of peanut butter can give you 8 grams of protein. Peanut butter can be very tasty and convenient high-protein food at the same time. it’s a recipe you don’t have to make. just comes in a magic bottle.
Peanut butter contains good amount of :
- Healthy fats for your body.
- Magnesium for your body.
- A good potassium amount.
- You can also spread it on toast, add it to your smoothie or you can also eat it as is if you are feeling adventurous.
13. Black Beans
One cup of black beans can give you 15 grams of protein which is quite high. Vegetarians can take black beans as a food that are high in proteins. It’s a shiny variety of common beans famous in latin America. But, can also be found in cajun.
Black beans are High in:
- Fiber
- Antioxidants
- Folate
- Black beans can be used to make soups, burritos, salads, and black bean curry.
14. Edamame
One cup Edamame equals to 17 grams of protein. Immature soybeans also known as edamame are very rich in protein.
Edamame source is high protein and contain:
- Fiber
- Vitamins
- Antioxidants
- Edamame can be a very healthy snack for children especially.
15. Turkey Breast
We don’t have to think twice for turkey everyone knowns how good it is when it comes to high protein food. The Protein for this is 29 grams per 100 g. Turkey breasts are alike chicken but have more protein than chicken.
Turkey breast is good for:
- The Muscle building of your body.
- It is a good source for Low-fat diets.
- It is also a good source for High-protein diets as well.
16. Oats
Very common food but high in protein is oats, and can be found in every home. Protein per cup (in cooked formed) is 11 grams. Oats are usually known for their carb content, but they also surprise you with considerable amount of protein as well.
Having ots helps you in:
- Higher fiber content
- Heart health
- Remains full for longer
Points to Increase Your Daily Protein Intake
- Eat daily protein-rich meals
- Try replacing carbohydrates with protein-rich foods
- Start eating nuts, seeds, salads, and yogurt between meals
- Legumes and beans are rich in protein and therefor be included in meals
- Quinoa is a protein-rich food and therefor be consumed
A balanced diet in protein-rich foods can improve your health significantly.
Final Take on
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We all know that egg is an great source of protein but, There are many foods that have more protein than an egg, such as the following above.No matter what you prefer to be as a vegetarian, vegan, or non-vegetarian, nobody has to compromise when it comes to protein intake.
Adding these food items to your meals will surely helps you meet your daily protein needs while maintaining a healthy diet.
