You’d be hard-pressed to find a more versatile food than eggs. You can have them boiled, scrambled, poached, fried or sunny side up and they’re a suitable meal for breakfast, lunch or dinner. Then, there’s the fact that they’re one of the most nutritious foods on the planet. Not only are they packed with omega-3 fatty acids and loads of essential vitamins and minerals, they’re also a super convenient source of protein.
But here’s the thing. While eggs may be the poster child for protein (containing 6 grams of protein per large egg) there are other foods that actually come out on top. Which is just as well, because let’s be real—there’s only so many eggs we can eat before we want to throw the carton at a wall! Or perhaps you’re a vegan and you can’t do eggs at all.
Read on for 9 surprising foods that contain more protein per serve than eggs.
1. Spirulina
While most people add spirulina to their smoothies when they need an extra hit of greens, the powdered algae also happens to be loaded with protein. 8 grams per 2 tablespoon, to be exact!
2. Gruyere cheese
File this one under ‘best news we’ve heard all day.’ The swiss cheese contains 8 grams per 1 ounce serve. BRB. devouring entire wheel, in the name of muscle gain.
3. Chickpeas
Chickpeas pack a serious punch when it comes to nutrition. Not only is the legume packed with iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K, it contains 12 grams per 1 cup serving.
4. Tofu
Great news for the vegans and vegetarians! The chameleon of the food world (seriously, HOW can it take so many different forms?!) also happens to have 9 grams of protein per 100 gram serve.
5. Edamame beans
Another form of soybeans, edamame makes a delicious, protein-rich snack: clocking in at a whopping 9 grams per 1/4 cup per serve.
6. Almonds
High in vitamin E, copper and magnesium, we knew almonds were a virtuous snack food. But we didn’t realise just how high in protein they are—boasting 7.5 grams per 1/4 cup serving.
7. Rolled oats
We tend to associate oats with carbs, but what most people don’t realise is that they’re also skyhigh in protein (7 grams per 1/2 cup serving). Couple this with its high fibre content and it’s not hard to see why its a go-to post workout meal for many bodybuilders.
8. Greek yoghurt
If you’re looking to up the protein content of your brekkie oats even more, consider adding some greek yoghurt! Not only is it rich in good fats, just one 100 gram serving contains 17 grams of protein.
9. Prawns
If you’re looking to gain muscle mass, it’s time to throw another shrimp on the barbie, mate! Sorry, that was bad. But this low-calorie food contains a surprising amount of protein—20 grams per 3 ounce serving.
