Poached, scrambled, boiled or sunny side up? Egg is one food that can be cooked to suit your mood in many different and interesting ways, isn't it?
No matter how you like to eat your eggs, they are full of nutritional value that boosts your wellness quotient. A large egg contains around 74 calories, 0.30 grams carbohydrate, 6.29 grams protein and 67 gram potassium. Basically egg is one of the major sources of protein. Loads of anti oxidants, vitamins and mineral are packed into eggs too.
Despite its high nutritional value not many people enjoy the nutritional benefits of eggs. It may be because they have high cholesterol. Pure vegetarians refrain from consuming it in any form. If you are one among them, then there are many other sources of protein that will fulfill your nutritional requirements.
Protein is vital for your growth and well being. It helps build your muscle mass, provides you with energy to do physical work, and even helps you sleep better. Kids in growing years, athletes, body builders, mountain climbers are a few set of people that need protein in their diet in high quantities.
Let us take a look at alternative food sources that have more protein than egg:
Vegetarian sources of high protein
- Pumpkin seeds:
Dried pumpkin seeds are a great source of protein. One fourth cup of dried pumpkin seeds gives you 10 grams of protein content. Snack up on these healthy seeds whenever you find yourself reaching out for crunchy munchies.
- Greek yoghurt:
A cup of fat free Greek yoghurt gives you 17 grams of protein per hundred calories. Just whip out your spoons to relish this great source of probiotics.
Imagine a plant source of protein that provides you with high protein, enough to boost your immunity to lower the risk of various diseases. Yes, such an excellent source of protein exists and it is known as spirulina.
Spirulina is blue green algae that generates from fresh water bodies. You can consume it in powder form or capsule form. You can add it to your salads, soups or smoothies. Two tablespoons ofspirulina gives you 8 grams of protein that nourishes your body with great wellness.
Soybeans are another huge source of protein which outweighs the protein you get from an egg. Boil them or roast them, they make great superfood. One fourth cup of soybeans provides you with 15 grams of protein content. If you play sports or workout regularly to build your six pack abs, it is a great way to supply nutrition to your body.
- Cottage cheese:
Cottage cheese is a superb way to include high protein in your diet. Half a cup of cottage cheese gives you 11 grams of protein that is much greater than what you get from eggs. Besides protein, you get plenty of calcium, Vitamin B12 and other nutrients from low fat cheese.
For every 100 grams lentils, you get 26 grams protein content. They are free from cholesterol and are rich in other minerals too. They make a healthy side dish and can also be added to soups.
Almonds are a powerhouse of antioxidants and energy. You get 21 grams of protein content from every 100 grams of almonds. Soak them overnight or eat them raw, they make a healthy snack choice anywhere anytime.
Eating peanuts is a great way to add protein to your diet. They contain way more protein than eggs. For every 100 grams peanuts you eat, you derive 25 grams of protein content.
Non vegetarian sources of protein:
Salmon is a rich source of protein. Every 100 grams of salmon give you 23 grams of animal protein. It is low in sodium but high in protein, Vitamin B12 and selenium. Steam it, bake it or fry it, there are many scrumptious ways to relish your salmon.
Tuna is another excellent protein source with low fat and calorie content. For every 100 grams of tuna you derive 23.8 grams of lean protein which is much higher than you would get from your omelet.
However, keep tuna limited to 300 grams per week to avoid excess intake of mercury.
- Chicken breast:
One of the most loved sources of animal protein is chicken breast. Though it is high in cholesterol, it gives you 23.5 grams of protein per 100 grams serving. No matter how you cook it, bake it or steam it; it never fails to make your taste buds happy.
- Turkey breast:
It is another variety of animal protein with high sodium and cholesterol content. For every 100 grams serving of turkey breast your body gets 17 grams of protein content.
Beef is a heavy protein source. Besides giving you 27 grams of lean protein for every 100 grams serving of beef, it also provides you with zinc, niacin, Vitamin B12 and selenium.
Add these vegetarian or non vegetarian sources of protein to your diet apart from eggs. Consult your doctor to give you an estimate of daily protein intake that you require according to your body type, metabolism and the type of work you do. Plan your meals to provide your body with the much needed protein nourishment. Make health your way of life!