Nutrition expert lists 20 foods that have more protein than eggs
Published on: Aug. 19, 2025, 2:25 p.m. | Source: The Indian Express
While eggs are a popular and bioavailable source of complete protein (around 6 grams per large egg), experts emphasize that a diversified diet offers far more options, many of which surpass eggs in protein content per 100 grams. Dr. Bhavana P, chief dietitian at Gleneagles Hospital, highlights that foods like soya chunks (over 50g protein/100g) and grilled chicken breast (around 30g protein/100g) provide significantly more protein. She stresses the importance of balancing protein quality and quantity by combining diverse plant and animal-based sources. Beyond eggs, a wide array of foods offers high protein and additional benefits, including various dals (Moong, Masoor, Toor, Chana, Rajma, Black Chana, Kabuli Chana for digestion, heart health, energy, and blood sugar control), soyabean (bone density), dairy products like Paneer and Curd (bone strength, immunity, gut flora), Buttermilk (cooling, digestion), Milk (bone health), nuts and seeds such (Peanuts, Almonds, Cashews, Pumpkin Seeds, Garden Cress Seeds for energy, brain function, sleep, and hormonal balance), and millets like Amaranth, Bajra, and Ragi (bone strength, endurance, satiety, gluten-free). Consulting a nutritionist is advised for tailored protein intake.
