14 Foods With More Protein Than An Egg, According To Nutritionists

by | Sep 12, 2018 | Food & Nutrition

Eggs are the poster child for protein—they’re cheap AF, versatile, vegetarian, and pack in six grams of protein (per large egg, that is). Not too shabby, eh?

But honestly, how many more hard-boiled eggs can you eat before you start to snore mid-bite? Time to broaden your horizons with these high-protein foods that have even more protein per serving than an egg:

1. Dried Spirulina

Protein: 8 grams per 2-tablespoon serving

Fish aren’t the only high-protein food you can find in the ocean—spirulina (powdered algae or seaweed) is surprisingly full of protein. Hint: Try sprinkling spirulina over a salad, or use it to season roasted vegetables. (Spirulina powder also can turn your boring smoothie blue.)

READ MORE: 20 High-Protein, Low-Carbohydrate Foods Everyone Should Be Eating

2. Greek yogurt

Protein: 17 grams per single-serving container

When it comes to muscle recovery, plain nonfat Greek yogurt knocks it out of the park: Those little plastic cups pack tons of protein in just 418 kilojoules.

3. Gruyere cheese

Protein: 8 grams per 28-gram serving

This deliciously rich variety of Swiss cheese is arguably the most addictive way to get your daily protein intake. Just watch your portions, though: While a 28-gram serving contains a reasonable 489 kilojoules, it can be easy to consume several portions if you aren’t careful.

READ MORE: “I Cut Out Everything And Only Ate Protein — This Is What Happened”

4. Dried pumpkin seeds

Protein: 10 grams per 1/4-cup serving

Pumpkin seeds may be best known for their magnesium, but they’re also a rich source of protein. Top them on salads or snack on them whole.

5. Chickpeas

Protein: 12 grams per 1-cup serving

“Chickpeas have iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K, which all contribute to building and maintaining bone structure and strength,” says Beth Warren, registered dietician and author of the book Secrets Of A Kosher Girl. And they’re high in protein, too. Win-win.

READ MORE: Here’s Exactly How Much Protein You Should Be Eating Every Day

6. Tofu

Protein: 9 grams per 100-gram serving

Whether scrambled or sautéed, tofu is an ideal—and flexible!—protein for both day and night. “It contains all eight essential amino acids,” says Warren. Plus, you’ll get a hefty dose of magnesium, copper, zinc, and vitamin B1.

7. Almonds

Protein: 7.5 grams per 1/4-cup serving

They’re a high-protein food, but almonds also make a great snack because they’re high in vitamin E, copper, and magnesium, says Warren.

READ MORE: 5 Weird Signs That You Need To Eat More Protein

8. Edamame beans

Protein: 9 grams per 1/4-cup serving

Fueling up with soy at your favourite sushi joint might be your ticket to proper recovery from barre class. “They’re an excellent source of iron and calcium,” says Warren.

9. Rolled oats

Protein: 7 grams per 1/2-cup serving

We often think of this breakfast staple as a straight-up carb, but it’s time to think beyond the bowl. Along with a hefty dose of protein, it contains filling fibre, and a load of vitamins, minerals, and antioxidants, says Warren.

READ MORE: 9 Homemade Protein Bars That’ll Stop You Snacking – For Good!

10. Shrimp

Protein: 20 grams per 85-gram serving

If you’re sick of chicken, go for shrimp—they’re low-kilojoule with a surprisingly high amount of protein, says Martha McKittrick, a nutritionist in New York City and blogger at City Girl Bites. Rather than bathed in butter, enjoy them dipped in cocktail sauce to keep kilojoules low.

11. Seitan

Protein: 20 grams per 85-gram serving

Seitan—a plant-based protein derived from wheat gluten—is another great high-protein food, especially for vegetarians. “It takes on the seasonings it’s prepared with and often mimics the taste of meat or chicken dishes,” says McKittrick. But definitely don’t eat seitan if you are gluten-sensitive.

READ MORE: ​Why Do High-Protein Diets Make You So Constipated?

12. Cottage cheese

Protein: 24 grams per cup serving

Yeah yeah, it’s the stuff your grandma loves. But it’s also legit high in protein—and so versatile, says Jill Weisenberger, registered dietician and author of The Overworked Person’s Guide to Better Nutrition. Go sweet by mixing in fruit and nuts, or savory with tomatoes, fresh basil, and a few cracks of black pepper, she suggests. (You can even eat it for breakfast!)

13. Roast beef deli meat

Protein: 19 grams per 100-gram serving

You might be giving deli meats some serious side-eye thanks to their rep for having tons of preservatives, and sodiums, but they can be part of a healthy diet. “They key is to choose high quality options. Deli meats should include nothing more than the meat and seasonings,” says Weisenberger.

14. Peanuts

Protein: 7 grams per 28-gram serving

“As a legume, they provide both protein and carbohydrates, and are great sources of heart-protective mono- and poly-unsaturated fats, folic acid, and vitamin E,” says Shapiro. For a quick, inexpensive DIY nut butter, blend them up and spread it on slices of fruit. Or, slather it between whole-grain bread for a quick vegan meal on the run, she says.

This article was originally published on www.womenshealthmag.com

Pin It on Pinterest

Share This