When it comes to protein, the egg is a very popular choice as it can go well with almost any dish like stir-fry, salad, casseroles, and most common, toast. It contains six grams of protein along with thirteen essential vitamins and minerals such as the brain-healthy choline and vitamin D, giving one large egg an impressive nutrient profile to boast. However, while it is tempting to go for eggs for every meal, there are a number of foods to choose instead if it is protein you are looking for. So, take a look at some of these options that pack more protein per serving than a whole egg.
You can balance out your carb-rich sushi rice with a side of edamame which is packed with protein. The green soybean contains nine grams of protein and about one hundred calories in a half cup serving. They also contain a dose of fiber, potassium, and vitamin A.
Cottage cheese is a protein-packed snack that does not get enough recognition for its nutritious benefits. In a half cup serving, you can receive about twelve grams of protein and just one hundred calories making it a great midday snack that is also a great source of calcium. It is best paired with fruit, but you can also sneak it into your pancake mix or even spread it on top of toast.
Chicken is probably one of the most versatile lean proteins with twenty-five grams in only four ounces which is about the size of your palm. It can stand alone as the base of your meal, or you can add it to your salad, soup, tacos, quesadillas, grain bowls, etc. Similar to the egg, it is quite versatile in the number of dishes it can be included in.
It is always useful to have protein options that don’t require any cooking and black beans are the answer to this. You can keep a few cans in your cupboard that will be ready for you to drain and rinse so you can add them to things like tacos, nachos, and even soup. Every half-cup serving has seven grams of protein, about one hundred calories, and two milligrams of iron which make them a great option for vegetarians and vegans.
The fatty fish can serve much more than heart-healthy omega-3 fatty acids. One 3-ounce serving of raw tuna contains twenty grams of protein, and one can of cooked tuna has 33 grams of protein. So, however you prefer the fish, it should be at the top of your mind when looking for a protein-centered dish.