Most of us depend upon eggs to satisfy our protein necessities. However as specialists level out, a diversified weight loss program is far more helpful for the physique. As such, we requested a diet knowledgeable 20 issues which have a better protein content material — much more than eggs.
Eggs are broadly thought-about a gold normal for protein, offering all important amino acids in a extremely bioavailable kind. “On common, a single massive egg incorporates round 6 grams of protein, primarily concentrated within the egg white. Nonetheless, whereas eggs are nutritious, a number of meals can surpass them in protein content material, particularly when measured per 100 grams,” mentioned Dr Bhavana P, chief dietitian, Gleneagles Hospital, Lakdi Ka Pul, Hyderabad.
For instance, hen breast, fish, paneer (cottage cheese), soya chunks, and lentils (dal) provide considerably extra protein per serving. “Soya chunks, specifically, can present over 50 grams of protein per 100 grams, making them a plant-based powerhouse. Equally, 100 grams of grilled hen breast offers round 30 grams of protein. Dairy merchandise like Greek yoghurt and paneer additionally ship excessive protein content material with further calcium advantages,” mentioned Dr Bhavana.
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Eggs are glorious, however not unmatched. (Photograph: Pixabay)
From a dietary standpoint, it’s important to stability protein high quality and amount. Dr Bhavana mentioned that whereas eggs provide full protein, they might not all the time be the very best in quantity. “Combining totally different sources — plant and animal-based — and mixing totally different cereals and pulses can assist meet protein wants successfully, particularly for vegetarians. Consulting a nutritionist or physician is advisable to tailor protein consumption to particular person well being objectives, age, and way of life,” mentioned Dr Bhavana.
Many meals can have extra protein than eggs. Eggs are glorious, however not unmatched.
Listed below are meals which have a better protein focus than eggs.
1. Moong Dal (Inexperienced Gram) – Helps digestion and is light on the abdomen. It has 24 grams of protein per 100 grams.
2. Masoor Dal (Pink Lentils) – Promotes coronary heart well being and manages ldl cholesterol. It has 26 grams of protein per 100 grams.
3. Toor Dal (Arhar Dal) – Boosts power and helps muscle upkeep. It has 22 grams of protein per 100 grams.
4. Chana Dal (Bengal Gram) – Aids weight administration and improves satiety. It additionally has 22 grams of protein per 100 grams.
5. Rajma (Kidney Beans) – Retains blood sugar steady and helps intestine well being. It has 8.7 grams of protein per 100 grams.
6. Black Chana (Kala Chana) – Helps construct stamina and muscle power. It has 20 grams of protein per 100 grams.
7. Kabuli Chana (White Chickpeas)– Helps digestion and blood sugar management. It has 20 grams of protein per 100 grams.
8. Soyabean – A plant-based powerhouse that helps bone density. It has 36-40 grams of protein per 100 grams.
9. Paneer (Cottage Cheese) – Strengthens bones and helps muscle restoration. It has 25 grams of protein per 100 grams.
10. Curd (Dahi) – Enhances intestine flora and improves immunity. Whereas plain curd incorporates round 3.5 grams of protein, low-fat varieties have round 6 grams of protein.
11. Buttermilk (Chaas) – Cools the physique and aids digestion. It has 7.8 grams of protein per 100 grams.
12. Peanuts – Sustains power ranges and curbs starvation. It has 25.8 grams of protein per 100 grams.
13. Almonds – Boosts mind perform and pores and skin well being. It has 21.2 grams of protein per 100 grams.
14. Cashews – Enhances nerve perform and is an effective power supply. It has 24 grams of protein per 100 grams.
15. Pumpkin seeds – Support sleep and cut back irritation. It has 29.84 grams of protein per 100 grams.
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16. Amaranth – Improves bone power and is of course gluten-free. It has 14 grams of protein per 100 grams.
17. Bajra – Boosts endurance and helps coronary heart well being. It has 12.9 grams of protein per 100 grams.
18. Ragi – Promotes satiety and is great for bone well being. It has 7.30 grams of protein per 100 grams.
19. Horse gram – Wealthy in protein and fibre, kollu has a number of dietary advantages that enhance metabolism. It has 22 grams of protein per 100 grams.
20. Peas – Are a superb supply and have 6.9 grams of protein per 100 grams.
DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
