Egg substitute protein. High-Protein Alternatives: 10 Foods That Pack More Protein Than Eggs

23.06.202121.07.2023 by alexxlab

Which foods contain more protein than eggs. How much protein do eggs provide. Can plant-based foods match the protein content of eggs. What are some surprising high-protein food options. Are there quick and easy high-protein snacks available. How can you incorporate more protein-rich foods into your diet.

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The Protein Power of Eggs and Beyond

Eggs have long been hailed as a protein powerhouse, providing approximately 6 grams of protein each. However, the world of nutrition offers a plethora of alternatives that can match or even surpass the protein content of eggs. Let’s explore these protein-packed options that can diversify your diet and boost your nutrient intake.

Chickpeas: The Ancient Protein Powerhouse

Chickpeas, also known as garbanzo beans, have been a staple in diets since ancient Egyptian times. These legumes offer nearly 8 grams of protein per half-cup serving, surpassing the protein content of a single egg. How can you incorporate chickpeas into your diet? Try tossing them into salads for a protein boost, blending them into homemade hummus, or adding them to hearty soups for a satisfying meal.

The Versatility of Chickpeas

One of the greatest advantages of chickpeas is their versatility in cooking. They can be roasted for a crunchy snack, pureed into creamy dips, or even used as a base for vegetarian burgers. Their mild flavor allows them to absorb various spices and seasonings, making them adaptable to numerous cuisines worldwide.

Cottage Cheese: A Protein-Packed Dairy Option

Cottage cheese is a nutritional powerhouse that often flies under the radar. With nearly 12 grams of protein in a half-cup serving, it significantly outperforms eggs in the protein department. Why is cottage cheese an excellent protein source? Its neutral flavor makes it incredibly versatile, allowing it to pair well with both sweet and savory foods.

Creative Ways to Use Cottage Cheese

To incorporate more cottage cheese into your diet, consider these options:

Mix it with fresh fruits for a protein-rich breakfast or snack
Use it as a protein-boosting ingredient in pancakes or waffles
Blend it into smoothies for added creaminess and protein
Incorporate it into savory dips or spreads

Opt for low-fat varieties to maintain a heart-healthy diet while still reaping the protein benefits.

Almond Butter: The Nutty Protein Alternative

While peanut butter often steals the spotlight, almond butter is a formidable contender in the protein arena. Providing 7 grams of protein in just 2 tablespoons, almond butter matches the protein content of an egg while offering additional nutritional benefits. What makes almond butter a superior protein source? It’s rich in heart-healthy fats, making it an excellent option for pre-workout fuel.

Homemade Almond Butter and Flavor Variations

Creating your own almond butter at home is surprisingly simple. All you need is almonds and a blender or food processor. For added flavor and nutritional benefits, consider these variations:

Cinnamon almond butter: Add a teaspoon of cinnamon for antioxidant properties
Vanilla almond butter: A splash of vanilla extract for sweetness without added sugars
Curry almond butter: Incorporate curry powder for a savory twist
Cocoa almond butter: Mix in unsweetened cocoa powder for a chocolate flavor

Experimenting with these flavors can keep your protein intake interesting and varied.

Feta Cheese: A Protein-Rich Mediterranean Delight

Feta cheese is not only a flavorful addition to salads and Mediterranean dishes but also a significant source of protein. With approximately 7 grams of protein per ounce, it matches the protein content of an egg while providing additional nutrients. What other nutrients does feta cheese offer? It’s rich in calcium, zinc, phosphorus, and vitamins A and B12, contributing to overall health and well-being.

Balancing Feta Consumption for Optimal Health

While feta cheese is nutritious, it’s important to consume it in moderation due to its high sodium content and saturated fat. Here are some tips for incorporating feta into a balanced diet:

Use small portions to add flavor to dishes without overindulging
Opt for lower-fat versions when available
Pair feta with fresh vegetables to balance its saltiness
Use it as a protein-boosting topping for salads and grain bowls

By mindfully incorporating feta into your meals, you can enjoy its protein benefits while maintaining a heart-healthy diet.

Lentils: The Colorful Protein Powerhouse

Lentils are a nutritional goldmine, offering about 8 grams of protein per half-cup serving – equivalent to the protein in an ounce of lean steak. Why are lentils considered a superior protein source? They’re not only rich in protein but also high in fiber, low in fat, and packed with essential nutrients like iron and folate.

Exploring Lentil Varieties and Their Uses

Lentils come in a rainbow of colors, each with its unique flavor profile and texture:

Brown lentils: Ideal for veggie burgers and hearty stews
Green lentils: Perfect for salads and side dishes
Red lentils: Best for soups and curries as they break down easily
Black lentils: Great for salads and as a base for grain bowls
Yellow lentils: Commonly used in Indian dal dishes

Experiment with different lentil varieties to diversify your protein intake and culinary experiences.

Pumpkin Seeds: The Seasonal Protein Snack

Pumpkin seeds, often overlooked except during Halloween, are a nutrient-dense protein source. An ounce of shelled pumpkin seeds provides an impressive 8.5 grams of protein, surpassing the protein content of an egg. What additional nutrients do pumpkin seeds offer? They’re rich in zinc, iron, copper, magnesium, potassium, and selenium, making them a nutritional powerhouse.

Creative Ways to Incorporate Pumpkin Seeds

To boost your protein intake with pumpkin seeds, try these ideas:

Snack on a handful of roasted pumpkin seeds with fresh fruit
Sprinkle them over oatmeal or yogurt for a crunchy protein boost
Add them to homemade granola or trail mix
Incorporate them into bread dough for added nutrition
Use them as a topping for salads or soups

By including pumpkin seeds in your diet regularly, you can enjoy their protein benefits year-round, not just during pumpkin season.

Shrimp: The Lean Protein Seafood Option

Shrimp is an excellent source of lean protein, with just 4 ounces providing over 17 grams of protein – nearly triple the amount found in an egg. Why is shrimp considered a superior protein source? It’s low in calories and fat, contains minimal mercury, and offers a range of essential nutrients.

Healthy Preparation Methods for Shrimp

To maximize the health benefits of shrimp, consider these preparation methods:

Grilling: Enhances flavor without adding excess calories
Steaming: Preserves nutrients and keeps the shrimp tender
Sautéing: Quick and easy, using minimal oil
Adding to pasta: Toss with whole grain pasta and vegetables for a balanced meal
In salads: Use as a protein-rich topping for green salads

Avoid breaded and deep-fried shrimp preparations, which can add unnecessary calories and unhealthy fats.

Quinoa: The Complete Protein Grain

Quinoa, often referred to as a superfood, is a protein-rich grain that provides about 7.5 grams of protein per cup. What makes quinoa unique among plant-based protein sources? It’s one of the few plant foods that contain all nine essential amino acids, making it a complete protein comparable to animal sources.

Versatile Ways to Enjoy Quinoa

Quinoa’s mild flavor makes it adaptable to various dishes:

Use it as a base for grain bowls with vegetables and lean proteins
Add it to salads for extra protein and texture
Serve it as a high-protein alternative to rice or pasta
Cook it with milk and fruits for a protein-packed breakfast porridge
Use it as a gluten-free alternative in baking

Experimenting with quinoa can help diversify your protein sources while enjoying its numerous health benefits.

Jerky: The Protein-Packed Snack Option

Jerky, traditionally seen as a convenient snack for outdoor enthusiasts, is gaining popularity as a protein-rich food option. With up to 15 grams of protein per ounce, jerky significantly outperforms eggs in protein content. How has jerky evolved as a health food? New brands are focusing on creating jerky with less sodium, sugar, and fewer additives, transforming its reputation from junk food to a nutritious snack option.

Exploring Jerky Varieties and Homemade Options

The world of jerky has expanded beyond traditional beef to include a variety of protein sources:

Turkey jerky: A leaner alternative to beef
Salmon jerky: Rich in omega-3 fatty acids
Elk jerky: A lean, gamey option
Ostrich jerky: Low in fat and high in iron
Plant-based jerky: Made from soy or mushrooms for vegetarian options

For those interested in controlling ingredients, making jerky at home is a viable option. This allows for customization of flavors and control over sodium and sugar content.

Hemp Seeds: The Plant-Based Protein Powerhouse

Hemp seeds, often called hemp hearts, are a nutritional powerhouse that rivals eggs in protein content. Just three tablespoons of hemp seeds provide 9.5 grams of protein, surpassing the protein content of an egg. Why are hemp seeds considered a superior protein source? They not only offer a complete protein profile but are also rich in heart-healthy omega-3 and omega-6 fatty acids.

Incorporating Hemp Seeds into Your Diet

Hemp seeds have a mild, nutty flavor that complements various dishes:

Blend them into smoothies for a protein boost
Sprinkle over salads or yogurt for added crunch and nutrition
Use as a topping for oatmeal or cereal
Incorporate into homemade energy bars or balls
Try hemp milk as a protein-rich alternative to dairy milk

By regularly including hemp seeds in your diet, you can significantly increase your protein intake while enjoying their numerous health benefits.

In conclusion, while eggs are undoubtedly a valuable source of protein, numerous alternatives can match or exceed their protein content. From plant-based options like chickpeas, lentils, and hemp seeds to animal-derived sources such as cottage cheese, feta, and shrimp, there’s a wide array of foods to help diversify your protein intake. By incorporating these protein-rich foods into your diet, you can ensure you’re meeting your nutritional needs while enjoying a varied and flavorful menu. Remember, a balanced diet that includes a mix of protein sources, along with plenty of fruits, vegetables, and whole grains, is key to optimal health and well-being.

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.

IMAGES PROVIDED BY:

1) nicolesy / Getty Images

2) nelsonarts / Getty Images

3) BWFolsom / Getty Images

4) EasyBuy4u / Getty Images

5) seb_ra / Getty Images

6) anakopa / Getty Images

7) sfe-co2 / Getty Images

8) bhofack2 / Getty Images

9) flyingv43 / Getty Images

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.”

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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

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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.

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
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.
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.
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.
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

Substitute	Quantity to replace 1 egg white
Aquafaba	2 tablespoons
Flaxseed	1/2 tablespoon + 1 1/2 tablespoons water
Agar-agar	1 tablespoon + 1 tablespoon water
Xanthan gum
Chia seeds	1 teaspoon + 2 tablespoons 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)

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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
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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%

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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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