BEST FOODS THAT PACK MORE PROTEIN THAN AN EGG..
BEST FOODS THAT PACK MORE PROTEIN THAN AN EGG..
The incredible edible egg is an extremely popular protein that goes well with virtually any dish—stir fry, salad, casseroles, and toast (of course) to name a few. With 6 grams of protein and 13 essential vitamins and minerals—including brain-healthy choline and vitamin D—one large egg boasts a pretty impressive nutrient profile. Since the 2015 Dietary Guidelines for Americans did away with cholesterol recommendations, there are zero reasons to avoid eggs. (In fact, here is why you should eat more of them!)
But while it’s tempting to opt for eggs all day every day (#brunch), there are a surprising number of foods to consider if protein is what you’re after. The macronutrient is vital for building and maintaining muscle mass, satisfying hunger, boosting your immune system, and aiding in injury recovery. So if you’re looking to switch things up beyond your scramble, check out these foods that pack more protein per serving than a whole egg.
Balance out your carb-rich sushi rice with a side of protein-packed edamame. This green soy bean has 9 g of protein and roughly 100 calories in a ½ cup serving. What’s more, you’ll also get a dose of fiber, potassium, and vitamin A.
Power up your protein: Whip up a batch of this wasabi edamame dip from Living Well Kitchen at the beginning of the week for a hunger-squashing work snack.
Cottage cheese doesn’t get nearly enough love. At roughly 12 g of protein and 100 calories per ½ cup, it’s a satisfying midday snack and a great source of calcium.
Power up your protein: Cottage cheese tastes great paired with fruit, but you can get creative with it. Try sneaking it into foods that are otherwise low in protein, like with this cottage cheese pancakes recipe or topped on toast instead of your go-to avocado.
Which came first: the chicken or the egg? Regardless, this bird is one of the most versatile lean proteins with 25 g in just 4 ounces (about the size of your palm). It can stand alone as the base of a dish or it makes a great addition to salads, soups, tacos, quesadillas, grain bowls—you name it!
Power up your protein: Sick of your go-to chicken dish? Make things exciting again with one of our high-protein chicken recipes.
4. Black Beans
You can always use more protein options that don’t require any cooking, and black beans fit the bill. Keep a few cans in your cupboard so you can drain and rinse when you’re ready to add them to tacos, nachos, and soup. Each ½ cup serving has 7 g of protein, about 100 calories, and 2 milligrams (mg) of iron, making them a good option for vegetarians and vegans.
Power up your protein: Spice up the standard black bean with this chipotle pumpkin black bean burger from Sara Haas, culinary dietitian.
This fatty fish serves up more than heart-healthy omega-3 fatty acids. A 3-ounce serving of raw tuna has 20 grams of protein, and one can of cooked tuna has a whopping 33 grams of protein. Either way, this tasty fish should be top of mind for restaurant ordering or pantry stocking.
Power up your protein: Try your hand at making this tuna burger with wasabi slaw from Cape Fear Nutrition at home, or even better, pair your tuna with eggs for our twist on the classic benedict.
Tofu is one of the cheapest and most malleable protein ingredients. This soy-based protein takes on the flavor of any marinade, comes in a variety of textures, and can’t be over or under cooked. A 3-ounce serving has 9 grams of protein and 90 calories, along with fiber, iron, and calcium if it’s fortified.
Power up your protein: If you’ve had unappetizing tofu in the past, try these Vietnamese tofu lettuce wraps from Rachael Hartley Nutrition for a total game changer. Craving takeout instead? This sweet and sticky tofu noodle bowl will get the job done.
This bird isn’t just for Thanksgiving. Turkey may not get the same love as chicken, but it’s nutrition profile is pretty darn similar. With 25 grams of protein in a 4-ounce serving, it’s a nice alternative to chicken in virtually any dish.
Power up your protein: Try something simple like this turkey tortilla soup from Teaspoon of Spice, which can be made in batches and frozen for lazy (but cozy) days.
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