Each egg contains about 6 grams of protein. And our daily requirement is 8 grams of protein per kilogram of weight. Suppose, your weight is 70 kg. Then your daily protein requirement is 56 grams. Eggs are inexpensive, easily available, and a good source of protein. However, many people do not want to eat eggs. Again, many people are not allowed to eat eggs for health reasons. What should they eat to meet their protein needs? Let’s quickly find out about some foods that have more protein than eggs.
1. Chickpeas
This popular iftar dish is rich in protein. 250 grams of chickpeas contain 14 grams of protein. Chickpeas can be cooked, eaten in salads, or in soups.
2. Lentils
All pulses are a good source of protein. 1 cup of lentils contains 16 grams of protein.
3. Dried fish
1 cup of dried fish contains 15–20 grams of protein. However, many dried fish in the market contain excessive amounts of toxic artificial preservatives. Therefore, it is best to make your own dried fish and eat it.
4. Shrimp
1 cup of cooked shrimp contains 24 grams of protein. However, it also contains 189 milligrams of cholesterol ‘for free’! So eat wisely. Eat in moderation.
5. Pumpkin seeds
You’re making a mistake by throwing away pumpkin seeds. Wash them well, dry them, and store them in a container. 1 cup of pumpkin seeds contains 12 grams of protein. They are also a good source of zinc, copper, iron, magnesium, calcium, and selenium.
6. Cheese
1 cup of cheese contains 24 grams of protein.
7. Cashew butter
1 cup of cashew butter contains about 37 grams of protein. It is also a healthy fat.
8. Soy Nuggets
Packaged soy nuggets are available in the market. 100 grams of soy nuggets contain 36 grams of protein!
9. Chicken breast
1 cup of cooked boneless chicken breast contains at least 30 grams of protein.
10. Tuna and salmon fish
All fish are good sources of protein, but these two fish provide more and better quality protein.
11. Bean sprouts
1 cup of cooked bean sprouts contains 15 grams of protein
12. Chia seeds
1 cup of chia seeds contains about 40 grams of protein. They are also a good source of omega-3 fatty acids and fiber.
13. Beef
1 cup of beef contains 60 grams of protein! Beef is also a good source of iron and zinc.