Foods With More Protein Than an Egg

Reviewed by Minesh Khatri, MD on April 24, 2022

With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup. People have enjoyed them since the days of ancient Egypt. They’re best known these days as the base for hummus. Toss a handful on a salad, or cook them into a hearty soup. 

This nutritious source of protein, with nearly 12 grams in a half-cup, plays well with others. That’s because it doesn’t have a strong flavor on its own. Make a healthy snack by pairing cottage cheese with most any kind of fruit. Or use it as a protein-boosting secret ingredient in pancakes. Go with low-fat cottage cheese to keep it healthy.

This creamy spread isn’t as well-known as its peanutty cousin. But with 7 grams of protein in 2 tablespoons, it should be. With plenty of heart-healthy fats, it’s a great  way to fuel up before a workout. You can even make it at home — all you need is almonds and a blender. Spice it up with cinnamon, nutmeg, vanilla extract, or curry powder if that’s how you roll.

This zingy cheese is loaded with protein — about 7 grams per ounce — as well as other nutrients like calcium, zinc, phosphorus, and vitamins A and B12. But keep your portions small or choose a lower-fat version. The fats found in dairy foods aren’t the heart-healthy type. Cheese can be high in salt, too.

A half-cup of these legumes gives you 8 grams of protein, about as much as you’d get from 1 ounce of lean steak. They come in lots of colors — brown, green, black, yellow, red, and orange. They cook up faster than beans. And you don’t even need to soak them first. Try the brown ones in veggie burgers, the green ones in salads, and the red ones in a spicy curry. 

Don’t toss these after you carve the jack-o’-lantern. (An easier route is to buy the already roasted type at the store.) An ounce of shelled ones has 8 1/2 grams of protein. They’re also a good source of zinc, iron, copper, magnesium, potassium, and selenium. Eat a handful with an apple for a filling snack. Or stir them into oatmeal, granola, or homemade bread dough.

You only need about 4 ounces of these shellfish to get more than 17 grams of protein. They’re also low in calories and fat and have little mercury. Shrimp cook quickly, too. But step away from the breaded, deep-fried variety. Instead, toss grilled shrimp into pasta with marinara sauce for a fast, protein-rich meal.

This whole grain (actually an edible seed) packs about 7 1/2 grams of protein per cup. It’s a good source of fiber, too. Naturally gluten-free, quinoa is as easy to prepare as rice. Because it tastes rather bland on its own, add it to salads or grain bowls. You can also eat it as a hot cereal, or even pop it like popcorn.

Long known as a backpacking standby, jerky is dried, lean meat. One ounce can have up to 15 grams of protein. Many brands are high in salt, sugar, and additives like nitrate. But some new products are changing jerky’s reputation as junk food. You can find jerky made from turkey, salmon, and even elk and ostrich. Check the label for sodium, sugar, and chemicals. You can make your own as well.

They won’t get you high — they’re from a different type of cannabis plant than marijuana. But these nutty-tasting seeds (sometimes called hemp hearts) do pack a powerful jolt of protein. Three tablespoons give you 9 1/2 grams, along with lots of heart-healthy fats. They’re tasty blended into smoothies. Try some hemp milk on your morning cereal.

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10) AmalliaEka / Getty Images

SOURCES:

Leah Thomas, RD, assistant athletics director for student-athlete development, Georgia Tech Athletic Association, Atlanta.

Academy of Nutrition and Dietetics: “How Much Protein Should I Eat?” “Timing Your Pre- and Post-Workout Nutrition,” “Make It Mediterranean.”

U.S. Department of Agriculture: “National Nutrient Database for Standard Reference,” “What Is Jerky?”

National Center for Biotechnical Information: “The Nutritional Value and Health Benefits of Chickpeas and Hummus.”

Cleveland Clinic: “The Top 4 Protein Sources May Surprise You,” “Recipe: Cottage Cheese Pancakes With Maple Syrup-Sweetened Berries.”

Mayo Clinic: “Nutrition and Healthy Eating,” “Pumpkin: Loaded With Scary-Good Nutrients.”

Harvard School of Public Health: “The Nutrition Source: Almonds,” “Lentils,” “Fish: Friend or Foe?” “Quinoa.”

Tufts University: “Can You Get Jumbo Benefits from Eating Shrimp?”

Johns Hopkins Medicine: “Protein Content of Common Foods.”

Nutrition and Metabolism: “The cardiac and haemostatic effects of dietary hempseed.”

© 2022 WebMD, LLC. All rights reserved. View privacy policy and trust info

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6 High-Protein Alternatives You Should Try As Egg Prices Soar

6 High-Protein Alternatives You Should Try As Egg Prices Soar

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If you’re tired of paying more for eggs, alternatives like yogurt can be a versatile, high-protein option for meals and snacks.

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• Eggs, once a go-to source for cheap protein, have gotten increasingly more expensive. 
• A dietitian recommends trying affordable high-protein alternatives like dairy, beans, and fish.
• Buying in bulk and eating more plant proteins can help you get enough protein on a budget.

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Eggs, once the gold standard for cheap, easy protein, are getting increasingly expensive, but you don’t have to break the bank to get enough protein, according to Bianca Tamburello, registered dietitian at FRESH Communications.

“Before now, I would usually recommend eggs as a budget-friendly high-quality protein source. But there are so many options, and you don’t have to think of it as a one-to-one swap,” Tamburello told Insider.  

With some simple tips, you can use convenient, affordable foods like beans, dairy, tofu, and fish to make high-protein meals and snacks, she said. 

Cottage cheese is an quick protein option for sweet or savory snacks

Cottage cheese is a good option for people without a lot of time to cook, and you can use a variety of toppings to customize it to your personal tastes, according to Tamburello.

“What I like about cottage cheese is there’s no prep, and you can make it either savory and sweet, depending on your preference,” she said. 

Try adding fresh fruits like bananas or berries, or vegetables such as cucumbers, tomato, and avocado with your favorite seasonings.

A half a cup of cottage cheese has about 14 grams of protein, just over the 12 grams of protein you’d get from eating two eggs. 

Buy Greek yogurt in bulk for an easy, versatile protein source

Similar to cottage cheese, Greek yogurt packs a hefty protein punch on its own with different toppings like fruit and nuts. It can also be creatively incorporated into sauces, soups, desserts, and even baking (swapping in 1/4 cup yogurt per egg). 

“For budgeting, it’s important to avoid food waste,” Tamburello said. “Greek yogurt is a good ingredient to have in the house, period. Plain and unsweetened, it’s so versatile.”

To save money and give yourself more options,  she recommends buying large tubs of plain Greek yogurt, instead of pre-portioned cups, which often have flavorings (and added sugar) already included.

Nuts and seeds can boost the protein and vitamins in any meal

Seeds like pumpkin, chia, or flax, are a great topping for foods like yogurt, oatmeal, and salad, but can also be a good snack on their own, Tamburello said. However you eat them, you’re getting more protein as well as healthy fats, vitamins, and minerals.

Nuts also contain protein and healthy fats, which are good for you but higher in calories than other protein sources, and can help keep you full for longer after eating.  

TikTok’s tinned fish trend is a healthy way to get more protein

Tinned fish is a hot topic on social media right now, and Tamburello said there’s a good reason for it — canned options can be a more affordable way to enjoy seafood, which is high in protein as well as other important nutrients like omega-3 fatty acids. 

“I really love the trend,” she said.  “At the beginning of the pandemic, the first thing I bought was tinned fish because it’s cheap, has a long shelf life, and lots of health benefits.”

If you’re worried about the strong flavor of tinned fish like anchovies or sardines, start by mixing small amounts into dishes you already enjoy, such as pasta or pizza. 

Add seasonings like turmeric to a tofu scramble to boost the flavor and color.

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Sub in tofu for a plant-based protein source

Tofu is another versatile ingredient for high-protein meals, adapting well to any seasonings or marinades, whether or not you’re strictly vegetarian, Tamburello said.  

For a tofu breakfast scramble, she recommended salt, pepper, garlic and onion powders, and turmeric powder for a depth of flavor and bright color.

Tamburello also likes using tofu as an ingredient in Italian recipes, mixing it with olive oil for a high-protein ricotta substitute that’s vegan-friendly. 

Beans are a go-to for cheap, high-protein meals

Legumes like black beans and chickpeas are good source of protein as well as fiber, and evidence suggests they’re linked to a longer life and lower risk of chronic illnesses, too. 

To start cooking with beans more often, add them with or in place of ground meat in recipes like tacos, according to Tamburello. 

“There’s a lot of love for tacos, and that’s one of the easiest ways to incorporate beans,” she said. 

Even if you still eat meat, adding more servings of plant protein to your weekly meals can help you stretch your grocery budget and keep you healthy, Tamburello said.  

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TOP 5 best protein substitutes in dishes and recipes

How to replace egg white: TOP 5 best protein substitutes in dishes and recipes

You are here » Note to the hostess » 5 best egg white substitutes

Egg whites are a common ingredient in many dishes, from pastries to smoothies. Recently, they have become even more popular as a substitute for whole eggs due to their lower calorie and fat content. But how to replace egg whites in pastries, cocktails or meringues ?

In this article, you’ll learn about five great egg white substitutes and which recipes each works best in. These 5 egg white alternatives won’t just fill up your protein, they’ll take your baked goods and savory meals to the next level.

The Best Egg White Substitutes

Whether you’re a vegan, an egg allergy or simply cook without eggs, these egg white substitutes are sure to come in handy. Here’s everything you need to know to make these substitutes work in a wide variety of recipes.

1. Aquafaba

   Aquafaba is the best egg white substitute. Not only is this substitute vegan, it comes free with every can of chickpeas! So what is aquafaba?

   Aquafaba is a viscous liquid that comes from boiling legumes. It is made up of proteins, sugars and fiber. These nutrients can seep into the cooking water through the unique starch gelatinization process that occurs when the beans are exposed to boiling water.

   Like egg whites, aquafaba is mostly protein and contains no fat. Unlike egg white, this viscous liquid contains some soluble and insoluble fiber. It is soluble fiber and protein that allow aquafaba to retain its meringue shape when whipped.

   Chickpea liquid is the most common form of aquafaba used as an egg white substitute because it has a neutral flavor and less insoluble fiber, giving it the right texture for gels and meringues.

   You can find a detailed aquafaba recipe and cooking instructions, but here’s a short description when replacing.

   To use aquafaba as an egg white substitute in a standard baking or savory recipe, simply measure out the required amount and stir until foamy. To use as a meringue, beat the aquafaba for about 13 minutes until it thickens.

   2 tablespoons of aquafaba = 1 egg white

   Aquafaba can also be used as a substitute for whole eggs.

   3 tablespoons of aquafaba = 1 whole egg

2. Flax seeds

   Flax seeds are also an excellent substitute for egg white. These seeds are well known for their use as a dietary supplement. They are rich in omega fatty acids, as well as B vitamins, iron and magnesium. They are also high in fiber and are great for treating constipation.

   These tiny, nutrient-rich seeds have a unique outer layer containing slimy substances. Under the influence of water, this material swells and becomes slimy. It forms a binder that perfectly mimics the egg whites used in baking.

   To best mimic the texture of eggs, use freshly ground flaxseed. When mixed with water, ground flaxseed forms a relatively smooth, viscous liquid that binds and thickens to enhance your baked goods without the need for animal products.

   Unlike aquafaba, flaxseed substitute does not turn into meringue. It is best used for baking. It has a slightly nutty flavor that works well with pancakes, hearty muffins, cookies, and grain-heavy cakes.

   1/2 tablespoon ground flaxseed + 1 1/2 tablespoons water = 1 egg white

   To create a flaxseed egg or flaxseed egg white substitute, mix ground flaxseed with warm water, mix vigorously and leave for at least 5 minutes. To replace whole eggs, double the ingredient ratio above.

3. Agar powder

   Another great substitute for egg white is agar-agar powder, which is made from certain types of red algae. When this seaweed is boiled, the viscous liquid that maintains the structure of the cell walls goes into the water. This water is then dehydrated to create thin, opaque flakes that can be sold as is or ground into a fine powder.

   Despite its low calorie content, agar is surprisingly rich in trace elements. It is rich in calcium, iron and folic acid. It also contains a lot of fiber, something a real egg white lacks. While not as high in protein as eggs, it does contain some protein per serving.

   This seaweed product is most commonly sold as a vegan substitute for gelatin. But it also works surprisingly well as a white egg substitute. It is most commonly used in desserts such as custard and puddings, but it can also be used as a thickener for soups and sauces.

   1 tablespoon agar + 1 tablespoon water = 1 egg white

   To turn agar into an egg white substitute, mix water and agar in equal parts. Whisk well and then place the mixture in the refrigerator to chill. For the most airy texture, beat the mixture again after it has cooled and place it back in the refrigerator. The more you beat and chill, the more fluffy the mixture will become.

4. Xanthan gum

   An egg white substitute that works well in certain situations is xanthan gum. This white powder is used as a thickening agent in many commercial food products. The viscous substance dehydrates into a fine white powder, which quickly turns into a viscous liquid upon contact with water.

   This product is 100% fiber with virtually no other nutrients. As an egg white substitute, xanthan gum acts as a thickener and as a leavening agent. It is best used for baking and making ice cream.

   1/4 teaspoon xanthan gum + 1/4 teaspoon water = 1 egg white

   To turn xanthan gum into an egg white substitute, mix it with equal parts water and leave to thicken. Then beat until the desired consistency is reached. Since a small amount of xanthan goes a long way as a thickener, you may need to adjust the amount of other liquid ingredients in the recipe to make up for the missing liquid that would be provided by real egg white.

5. Chia seeds

   Chia seeds work in the same way as flax seeds and can be used in many of these situations.

   Similar to flax seeds, the substance on the outer layer of chia seeds reacts with water to form a sticky, viscous liquid that is ideal for thickening and binding ingredients in baking.

   Chia seeds are highly valued for their health benefits. They are rich in omega, calcium, magnesium, manganese and phosphorus. They also contain a decent amount of protein.

   To replicate the smooth texture of egg whites, you will need ground chia seeds or chia flour as a substitute for eggs.

   1 teaspoon of chia seeds + 2 tablespoons of water = 1 egg white

   A little chia will help make a thick liquid, so you will need much more water than ground seeds. Mix well and let stand 3 minutes. Then beat vigorously for at least 15 seconds to achieve the frothy texture needed to replace the egg whites.

Egg White Substitute Quick Reference Chart

Here are the quantities you will need for each of the above substitutes to replace one egg white. You may need to adjust the amount of other liquid ingredients in the recipe to compensate for changes in the amount added with the substitute.

90 110 1/4 teaspoon + 1/4 teaspoon water

Summary : When it comes to the best egg white substitutes, you won’t find anything better than aquafaba. This viscous liquid is cheap, easy to prepare and versatile. It works as a binder and can be fluffed up to create a meringue.

Aquafaba is found in all canned beans. As for egg substitutes, liquid chickpeas and yellow peas are best for their consistency, composition, and neutral flavor. But in extreme cases, a liquid from any kind of legume (peas, beans or chickpeas) will do.

egg agar-agar flax chia food substitutes

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Egg substitutes – how much protein (per 100 grams)

Egg substitutes – how much protein (per 100 grams)

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Egg substitutes contain
55. 50 g of protein per 100 g of product.

By protein content among all products
egg substitutes
occupy
8th place.

No.	Amount of protein		Percentage of Daily Value per 100 g
5	Soy protein (concentrate) powder	63.6 g	84.8%
6	Spirulina dried (in powder form)	57. 5 g	76.6%
7	soy protein powder	55.6 g	74.1%
8	Egg substitutes in powder form	55. 5 g	74.0%
9	Milk Protein Supplements powder	50.0 g	66.7%
10	Soybean meal	49. 2 g	65.6%
eleven	Sunflower flour	48.1 g	64.1%
12	soy flour	37. 8 g	50.4%

Product Nutrients (detailed)

Protein content of similar products

• Raw goose egg

• raw turkey egg

• egg omelette

• Fried chicken egg

• Boiled chicken egg (hard boiled)

• Raw chicken egg

• Egg white powder

• Raw egg white

• Powdered egg yolk

• Raw egg yolk

• Raw quail egg

• Raw duck egg

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Nutrient content

WaterProteinFatCarbohydratesSugarGlucoseFructoseGalactoseSucroseMaltoseLactoseStarchFiberAshCalorieCalciumIronMagnesiumPhosphorusPotassiumSodiumZincCopperManganeseSeleniumFluorineVitamin ABeta-caroteneAlpha-caroteneVitamin DVitamin D2Vitamin D3Vitamin EVitamin KVitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B4 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin B12 Tryptophan Threonine Isoleucine oic acid) (4:0) Caproic acid (6:0) Caprylic acid (8:0) Capric acid (10:0) Lauric acid (12:0) Myristic acid (14:0) Palmitic acid (16:0) Stearic acid (18:0) Arachidic acid (20:0) Behenic acid (22:0) Lignoceric acid (24:0) Total all monounsaturated fatty acids Palmitoleic acid (16:1) Oleic acid (18:1) Gadolic acid (20:1) Erucic acid (22:1) Nervonic acid (24:1) Total all polyunsaturated fatty acids Linoleic acid (18:2) Linolenic acid (18:3) Alpha-linolenic acid (18: 3) (Omega-3) Gamma-linolenic acid (18:3) (Omega-6) Eicosadienoic acid (20:2) (Omega-6) Arachidonic acid (20:4) (Omega-6) Timnodonic acid (20:5) (Omega-3) Docosapentaenoic acid (22:5) (Omega-3) Cholesterol ( Cholesterol)Phytosterols (Phytosterols)StigmasterolCampesterolBeta-Sitosterol (Beta-Sitosterol)Total Trans FatTrans Fat (Monoenoic)Trans Fat (Polyene)BCAACreatineAlcoholCaffeineTheobromine

Sources of data on the chemical composition and nutritional value of products:

• U. S. department of agriculture (USDA)
• Handbook “Chemical composition of Russian food products”
  (Institute of Nutrition of the Russian Academy of Medical Sciences. Edited by Corresponding Member of the MAI, Professor I.M. Skurikhin
  and Academician of the Russian Academy of Medical Sciences, Professor V.A. Tutelyan)

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Nutrient	Norm
Key Nutrients
Squirrels	75 g
Fats	84 g
Carbohydrates	310 g
calories	2 300 kcal
Minerals
Calcium	1000 mg
Iron	10 mg
Magnesium	400 mg
Phosphorus	700 mg
Potassium	4,700 mg
Sodium	1,300 mg
Zinc	11 mg
Copper	0.9 mg
Manganese	2. 3 mg
Selenium	55 mcg
Fluorine	4,000 mcg
Vitamins (fat soluble)
Vitamin A	900 mcg
beta carotene	5,000 mcg
Alpha carotene	5,000 mcg
Vitamin D	15 mcg
Vitamin D2	7.5 mcg
Vitamin D3	16.25 mcg
Vitamin E	14.6 mg
Vitamin K	120 mcg
Vitamins (water soluble)
Vitamin C	90 mg
Vitamin B1	1.2 mg
Vitamin B2	1.3 mg
Vitamin B3	16 mg
Vitamin B4	500 mg
Vitamin B5	5 mg
Vitamin B6	1. 3 mg
Vitamin B9	400 mcg
Vitamin B12	2.4 mcg
Amino acids
tryptophan	0.8 g
Threonine	2.4 g
Isoleucine	2 g
Leucine	4.6 g
Lysine	4.1 g
Methionine	1.8 g
cystine	1.8 g
Phenylalanine	4.4 g
Tyrosine	4.4 g
Valine	2.5 g
Arginine	6.1 g
Histidine	2.1 g
Alanine	6.6 g
Aspartic	12.2 g
Glutamine	13.6 g
Glycine	3. Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Comment * Name * Email * Website