Contrary to what you may have heard, eggs are not the be-all-end-all source of protein. Yes, a single, humble egg does offer a whopping 6 grams of protein. Still, many plant and animal alternatives provide significantly more protein per 100 grams and sometimes, a more robust nutrient profile, too.. Remember, it is not only pure protein content that determines the quality of a food, but also its biological value, digestibility, flavour and how well it fits into everyday life. Experts say the best diet is one with variety, so whether you’re protein-deficient or looking to up your protein intake with other foods, we’ve got you. See what the experts have to say about the best protein alternatives to eggs below.. Edamame. Edamame is one of the top protein sources experts recommend if you’re looking for something other than eggs. Abigail Collen, registered dietitian and outpatient clinical nutrition coordinator at Mount Sinai, says that for every 100 grams of edamame, you’ll find about 12 grams of protein, along with other nutrients. Jenae Anderson, clinical dietitian with Keck Medicine of USC, agrees and says that it is a great source of vitamin C, calcium, iron, fiber, magnesium and potassium. From boiled to pan-fried, it’s an option that can be cooked and eaten in so many different ways.. Cod. Anderson says that one filet of cod can give you about 18 to 23 grams of protein per 100 grams of the fish. Dried and salted cod can have a higher protein content with up to 63 grams (though she says to be careful as added salt could lead to increased risk of heart disease, kidney damage and other health concerns).. Pumpkin seeds. Seeds are sneakily a great source of protein and one of the best ones that experts love is pumpkin seeds. Collen says that pumpkin seeds are also great sources of magnesium, zinc, fibre, iron and healthy fats and you can enjoy them raw or dry roasted. Be warned, though: pumpkin seeds do have a high calorie count (about 450 to 600 calories per serving) if that matters to you, depending on how you eat them.. Shrimp. Another easy option to include in protein-focused meals is shrimp. Shapiro says that you can find about 20 grams per 3 ounces cooked and you’ll find nutrients such as selenium, iodine and vitamin B12. She recommends sautéeing, grilling or steaming shrimp and advises avoiding heavy breading to keep it light.. Chickpeas. Chickpeas are great for many reasons: Shapiro lists fibre, iron and slow-digesting carbs that help stabilise blood sugar as just a few of the benefits. For your protein needs, she says you can expect about 14 to 15 grams in one cup of cooked chickpeas. She recommends roasting them for some added crunch or blending them into hummus. You can also just add to salads or stews.
