30 Surprising Foods Richer in Protein than Eggs – AOL

Eggs have long been considered one of the best sources of protein.

Affordable and versatile, it’s a must-have for everything from breakfast to post-workout meals.しかし、その評判とは裏腹に、大きな卵1個には次のような成分が含まれています。 Approximately 6 grams of protein.

. Whether you want to build muscle, stay fuller longer, or just want to mix and match your meals, there are plenty of high-protein options, from plant-based staples to seafood and dairy.

Contains more protein per serving than the average egg.

soy

Soybeans are one of the most protein-rich plant foods. 1 cup of cooked soybeans contains about 28 grams of protein

milk

along with calcium, vitamin D, and other essential nutrients.

Tempe

Tempeh is made from fermented soybeans and has a firm texture and a slightly nutty flavor. One 3-ounce serving contains approximately 16 grams of proteinmaking it a popular meat alternative for vegetarians and vegans.

chia seeds

This tiny seed is packed with nutrients. 2 tablespoons of chia seeds contains about 5 grams of proteinalong with fiber, calcium, and omega-3 fatty acids.

salmon

Not only is salmon rich in protein, it’s also rich in heart-healthy fats. One cooked fillet contains approximately 30-35 grams of proteinalong with omega-3 fatty acids and vitamin B12.

shrimp

Shrimp is a type of seafood that is low in fat and surprisingly high in protein. One 4-ounce serving provides approximately 17 grams of protein While keeping calories and fat low.

Edamame

Edamame is a young soybean often served as a snack or appetizer. fiber, iron, and some essential vitamins.

Tuna

Canned tuna is one of the easiest high-protein foods to keep on hand. a convenient option for a quick meal.

lentils

Lentils are popular among nutritionists because they are rich in protein and fiber. Half a cup of cooked lentils contains about 9 grams of proteinalong with iron and folic acid.

chickpeas

Chickpeas are incredibly versatile and can be roasted, mixed into hummus, or added to salads. 1 cup of cooked chickpeas contains about 15 grams of proteinand plenty of dietary fiber.

chicken

Lean chicken is one of the most popular high-protein foods. 4 ounces of cooked chicken breast contains about 25 grams of proteinhas become a staple for athletes and fitness enthusiasts.

rolled oats

Although oats are known as carbohydrates, they also contain a surprising amount of protein. A typical serving of rolled oats contains about 8 grams of proteinalong with heart-healthy fiber.

parmesan cheese

Hard cheeses are especially rich in protein. 1 ounce of Parmesan cheese contains about 10-11 grams of proteinand plenty of calcium.

lima beans

Lima beans are also a nutritious legume. 1 cup of cooked lima beans contains about 12 grams of proteinplus dietary fiber and potassium.

peanuts

Although peanuts are technically a legume rather than a nut, they are still an excellent source of protein. A 100 gram serving contains approximately 26 grams of protein.

turkey

Turkey is another protein-rich lean meat option. One 4-ounce serving provides approximately 25 grams of proteinPerfect for sandwiches and dinner plates.

spirulina

Spirulina is a powdered algae often used in smoothies and supplements. 2 tablespoons contains about 8 grams of proteinone of the highest protein concentrations of any plant food available.

Gruyère cheese

Gruyère is a flavorful cheese, but it’s also high in protein. 1 ounce contains about 8 grams of proteinalong with calcium and vitamin B12.

i insist

Seitan is made from wheat gluten and has a meat-like texture. One 3 oz serving provides approximately 20 grams of proteina popular plant-based protein alternative.

roast beef

Roast beef provides a solid source of protein. A 100 gram serving contains approximately 19 grams of proteinalong with iron and other essential nutrients.

almond

Almonds provide both protein and healthy fats. 1 ounce contains about 6 grams of proteinalong with vitamin E and magnesium.

cheddar cheese

Cheddar cheese is another protein-rich dairy option. 1 ounce provides approximately 7 grams of proteinplus calcium and vitamin B12.

peanut butter

Peanut butter is filling and nutritious. 2 tablespoons provides about 8 grams of proteinalong with healthy fats and fiber.

black beans

Black beans are a staple in many cuisines and are rich in protein and fiber. 1 cup of cooked black beans contains about 15 grams of protein.

sprouted grain bread

Certain whole grain breads contain more protein than traditional white bread. Some sprouted grain varieties contain about 5 grams of protein per slice.

Quinoa

Quinoa is often referred to as a “complete protein” because it contains all nine essential amino acids. 1 cup of cooked quinoa contains about 8 grams of protein.

pumpkin seeds

Although pumpkin seeds are small, they are rich in protein. 1 ounce provides approximately 7 grams of proteinalong with magnesium, zinc, and antioxidants.

chickpea pasta

Pasta made from chickpea flour contains much more protein than traditional pasta. Each serving contains up to 13-14 grams of proteindietary fiber is also added.

greek yogurt

Greek yogurt contains much more protein than regular yogurt. Often provides 15-20 grams of protein per servingalong with calcium and probiotics.

Tofu

Tofu is also a soy-based protein staple. Typically, half a cup contains about 10 grams of proteinIt also contains iron and calcium.

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