Eggs are considered one of the most convenient and common protein sources, with about 6 grams of protein in one large egg. But experts note that there are quite a few other sources, from plant and animal origins, that can provide protein in sufficient amounts and even more than that.
Protein is essential for building muscle and maintaining it, a process that directly affects metabolism, bone health, and immune system function. The minimum recommended daily protein intake for an adult is around 0.8–1 gram of protein per kilogram of body weight. For example, a woman weighing 60 kg is recommended to eat 48–60 grams of protein per day. Protein intake will increase for athletes or in certain illness conditions that require additional protein, and it will decrease in other medical conditions.
Foods That Contain More Protein Than an Egg
Black beans
One cup of cooked black beans contains more than 15 grams of protein, more than double that of an egg. In addition, it provides about 15 grams of dietary fiber, almost half of the daily recommendation, as well as vitamin A, which contributes to eye health, and folic acid, which helps balance blood pressure.
Chicken breast
It is no coincidence that chicken breast is a star in athletes’ menus. One cup of cooked chicken breast contains about 43 grams of protein. This is a relatively low-fat cut, rich in minerals and an excellent source of high-quality protein. Beyond eggs, chicken meat itself is also a significant protein source.
Salmon
A salmon fillet provides almost 40 grams of protein. In addition, it is rich in omega-3, essential fats linked to heart, brain, and joint health. Studies show that many people do not consume enough omega-3, which makes salmon a particularly important nutritional choice.
Edamame (soybeans)
For those who prefer a plant-based diet, edamame is an excellent solution. One cup of soybeans contains about 33 grams of protein, alongside fiber, healthy fats, and vitamins such as A, B, and C. Soy is considered a particularly high-quality protein source and is suitable as part of a balanced diet even for those reducing their consumption of animal products.
Tofu
Staying in the world of soy: Tofu contains a substantial amount of protein (16 grams of protein per 100 grams of tofu, so in one block of tofu weighing 300 grams there are almost 50 grams of protein) alongside a very small amount of carbohydrates.
Pumpkin seeds
In 30 grams of shelled seeds there are about 8 grams of protein. They are also a good source of zinc, iron, copper, magnesium, potassium, and selenium. Eat a handful of seeds with a piece of fruit as a small meal. Or mix them into a salad or yogurt.
Quinoa
One cup of cooked quinoa contains about 7.5 grams of protein. It is also a good source of dietary fiber and does not contain gluten. Quinoa is easy to prepare and can be added to salads, served as a side to a protein and vegetables in a meal, or used to make patties / fritters with added vegetables.