Protein is not only found in eggs
A large egg provides about 6.3 grams of protein, so it is often considered a convenient source of protein for breakfast or quick meals. However, many familiar foods in the family kitchen contain higher levels of protein, while providing more important nutrients for the body.
Protein-rich foods not only come from meat or eggs but also appear in nuts, beans, milk or fish. Diversifying protein sources in your diet can help balance nutrition and support long-term health.
According to Dr. Christopher Gardner - a nutritionist at the Center for Preventive Studies at Stanford University (USA), combining protein from both plants and animals helps improve diet quality and is beneficial for cardiovascular health as well as metabolism.
In addition, many sources of plant-based protein also provide fiber, vitamins and minerals that eggs do not have, contributing to supporting digestion and reducing the risk of chronic diseases.
7 foods richer in protein than eggs
Many familiar foods in the kitchen have a higher protein content than eggs if calculated according to standard portion sizes.
Peanut butter tops the list with about 9 grams of protein in two tablespoons. This is an easy-to-use food, which can be eaten with bread, fruit or oats.
Black beans are also a good source of plant-based protein, with about 7 grams of protein in half a cup of cooked beans. In addition, this bean also provides fiber, iron, magnesium and potassium.
Canned tuna is a very rich source of protein. About 85 grams of tuna can provide more than 16 grams of protein, and also contain omega-3 fatty acids that are good for the heart.
One cup of whole milk provides about 8 grams of protein and a significant amount of calcium to help maintain bone health.
Almonds are also a type of nut rich in protein, with about 7 grams of protein per quarter cup serving, and also contain vitamin E and beneficial fats.
Hard tofu provides about 7-8 grams of protein in a serving of about 85 grams and is often used as a meat substitute in vegetarian dishes.
Finally, pumpkin seeds contain about 10 grams of protein per quarter cup serving, and are also rich in magnesium, zinc and fiber, which are beneficial for cardiovascular health.
