These Foods with More Protein Than an Egg

Health Desk:  Eggs, once a staple breakfast protein source, have become more expensive due to bird flu, which led to the death of millions of egg-laying hens. As a result, egg prices have soared, with a dozen Grade A eggs averaging $4.15 in December 2024, and some places charging even higher.

For those seeking alternative protein sources, dietitians suggest several foods that offer more protein than a large egg (6 grams per serving):

1. Black Beans – ½ cup provides 8 grams of protein, plus fiber and iron.
2. Edamame – ½ cup offers 9 grams of protein, rich in vitamins and fiber.
3. Lentils – ½ cup has 9 grams of protein, with B vitamins and iron.
4. Tofu – ½ cup regular tofu provides 10 grams, and firm tofu delivers 22 grams of protein.
5. Chicken or Turkey – 3 ounces of chicken breast gives 22 grams, while turkey breast offers 24 grams.
6. Salmon and Tuna – 3 ounces of sockeye salmon or yellowfin tuna provide 22-24 grams of protein.
7. Cottage Cheese – ½ cup of 2% low-fat cottage cheese contains 12 grams of protein.

Experts suggest using plant-based proteins or combining eggs with other protein-rich foods to meet daily needs. While egg shortages are temporary, these alternatives offer nutritious, protein-packed options. Source: Usa today

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