Eggs are among the most popular choices when looking for a protein-rich meal, as a large egg contains about 6.3 grams. But common animal and plant-based foods can provide a larger amount per serving.
اضافة اعلان
According to the websites "Health" and "Very well Health," and based on data from the US Department of Agriculture, these options range across fish, poultry, dairy products, and legumes.
However, the comparison depends on serving size, and protein content can also vary depending on the product and preparation method, according to what was published on "Sky News Arabia."
Tuna:
A serving of about 85 grams of drained, canned light tuna provides around 21.7 grams of protein, more than three times the amount found in a large egg.
Tuna also contains omega-3 fatty acids, B vitamins, and selenium. It's best to choose varieties packed in water with lower sodium content, while keeping health guidelines about mercury in mind.
Turkey Breast:
A serving of about 85 grams of turkey breast contains around 20 grams of protein.Turkey also provides B vitamins, selenium, and zinc, but processed deli slices can be high in sodium, so it's better to choose fresh meat or less-processed products.
Edamame:
A cup of edamame beans provides around 18.4 grams of protein, along with fiber. Green soybeans stand out as a plant-based source of complete protein, meaning they contain all nine essential amino acids the body cannot produce on its own.
Greek Yogurt:
A container of about 150 grams of Greek yogurt contains around 13 grams of protein, though the amount may vary higher or lower depending on the product.
It's best to choose plain, unsweetened varieties, since some flavored products contain high amounts of added sugar.
Tofu:
A serving of about 85 grams of firm tofu provides around 9 grams of protein.
The amount varies depending on the tofu's firmness and water content, as firmer varieties generally provide more protein. It can be used in salads or cooked meals, or as a substitute for scrambled eggs.
Peanut Butter:
Two tablespoons of peanut butter contain around 7 grams of protein, an amount that slightly exceeds what a large egg provides. However, peanut butter is high in calories, so portion size still matters, with a preference for varieties without added sugar or oils.
This comparison doesn't mean one food is absolutely better than another, as protein isn't the only factor that determines nutritional value.
Varying between animal and plant sources, and choosing appropriate portions, remains the foundation of a balanced diet.
Resource: Al Ghad.
