12 Best Protein Equivalent To Eggs You Should Know

Protein is a very important nutrient in the human body and food, we can get lots of protein from eggs, but what are another protein equivalent to eggs? That can at least replace eggs.

So what are the best protein equivalent to eggs? In order to consume the same amount of protein in an egg, it would have to be replaced by a high source of protein. Among the top sources of protein that are equivalent to eggs are soy protein, meat, milk, pumpkin seeds, soy protein, black beans, quinoa, tofu, yogurt, almonds, flaxseed, chia seeds, and oats.

In eggs, there are 6-10 grams of protein per egg, more than an entire day’s protein intake for an average person.

Milk is the source of the most protein per cup of coffee, but the protein in meat and meat byproducts tends to be absorbed slower than protein in dairy products.

Soy protein and vegetable protein are often used in place of dairy.

Another great source of protein is egg white. Eggs contain all 8 essential amino acids and a considerable amount of selenium.

Compared with soy, dairy, wheat, and some other protein sources, eggs are even richer in selenium.

Egg whites have at least 11 grams of protein. You may find them useful when you are watching your weight as they are low in calories and fat.

One egg white also contains between 2 and 5 grams of dietary fiber.

According to Healthline, Hard-boiled eggs are loaded with nutrients, protein, and healthy fats.

One large hard-boiled egg (50 grams) provides:

Calories: 77

Carbs: 0.6 grams
Total fat: 5.3 grams
Saturated fat: 1.6 grams

Monounsaturated fat: 2.0 grams
Cholesterol: 212 mg
Protein: 6.3 grams

Vitamin A: 6% of the Recommended Dietary Allowance (RDA)
Vitamin B2 (riboflavin): 15% of the RDA
Vitamin B12 (cobalamin): 9% of the RDA

Vitamin B5 (pantothenic acid): 7% of the RDA
Phosphorus: 86 mg or 9% of the RDA
Selenium: 15.4 mcg, or 22% of the RDA

Therefore, let’s discuss foods that have 6.5 grams of protein or more as equivalent to eggs below.

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What is the best protein equivalent to eggs?

Here are other good protein equivalents to eggs;

Meat

Meat is the edible tissues from an animal that could live on sea, land, or air and is consumed as food, especially or mostly in solid form but could be converted into other forms.

Note: Meat can include the flesh, fat, muscles, and offal of any animal. The offal is the internal parts of the animal such as the liver, kidney, and tongue.

According to the USDA, the United States is the largest producer of beef. The meat industry is actually one of the largest in the world.

Note: Meat is the number one protein equivalent to eggs, but too much intake of meat has its own cons.

Meat nutritional value

According to USDA, here is the nutritional value of meat per 100 grams;

Nutrients	Value (%)
Protein 26 g	52%
Total Fat 3.5 g	5%
Cholesterol 73 mg	24%
Saturated fat 1.2 g	6%
Potassium 421 mg	12%
Total Carbohydrate 0 g	0%
Sodium 57 mg	2%
Dietary fiber 0 g	0%
Calories 143

Meat minerals and vitamin value

Vitamin A	0%	Vitamin C	0%
Calcium	0%	Iron	6%
Vitamin D	2%	Vitamin B-6	35%
Cobalamin	10%	Magnesium	7%

Pumpkin seeds

Pumpkin seeds, or pepitas, are a protein-rich seed, and are 1 ounce = 9 g protein equivalent, snack on them on their own or add them to muffins, trail mixes, or quick slices of bread.

Pumpkin seeds as protein equivalent to eggs also deliver zinc, which supports your immune system, and magnesium, a mineral that helps keep your heart healthy.

Soy protein

Soy protein isolates as protein equivalent to eggs are a good source of protein, high in essential amino acids, and are easily digested in the human digestive tract. Thus they are easy to digest and absorb.

Omega-3 fatty acids from soy protein isolate can improve your digestive health.

Omega-3 fatty acids are essential fatty acids, the building blocks for our body’s cells.

Unlike most vegetable protein sources, soy protein isolate is a highly digestible food.

Therefore, you can feel full on a single serving and still have the energy to perform daily activities without feeling bloated or overly hungry.

Soy protein’s nutritional value

According to Nutritional value, here is the nutritional value of 100g of soy protein;

Nutrients	value (%)
Protein 81 g	162%
Dietary fiber 6 g	24%
Potassium 81 mg	2%
Sodium 1,005 mg	41%
Total Fat 3.4 g	5%
Calories 338

Soy protein mineral and vitamins value

Vitamin A	0%	Vitamin C	0%
Calcium	17%	Iron	80%
Vitamin D	0%	Vitamin B-6	5%
Cobalamin	0%	Magnesium	9%

Black beans

Black beans (8 g protein) or any beans really are often overlooked as a protein source.

But whether you use them as a taco filling, stir them into soup or whir them into dips, beans are a great source of protein.

A half-cup of cooked lentils has 9 grams of protein, and chickpeas and kidney beans aren’t far behind.

Beans offer a protein-fiber one-two punch and since most of us aren’t eating enough fiber, eating more beans is a good place to start.

Milk

Milk protein is made up of two main components.

The first is an amino acid called tryptophan, which is responsible for creating the neuropeptide serotonin.

This neuropeptide has many different functions, including promoting sleep, appetite, and mood regulation.

The second main component of milk protein is called beta-lactoglobulin, which is a water-soluble immunoglobulin.

This is responsible for improving immune health and improving milk quality by combating harmful bacteria.

Proteins in milk are classified according to their acidity level.

So, high-protein milk contains amino acids that are highly acidic, and thus low in lactose sugar.

Milk Nutritional value

According to Healthline, here are the nutritional facts about cow milk:

Calories: 149
Water: 88%

Protein: 7.7 grams
Carbs: 11.7 grams
Sugar: 12.3 grams

Fiber: 0 grams
Fat: 8 grams

Quinoa

This protein-rich whole grain delivers 8 grams of protein per cup.

Quinoa is also a rare complete plant-based protein, which means it provides all the essential amino acids.

Not to mention, quinoa delivers 5 grams of healthy fiber per cup and cooks up quickly.

Tofu

Tofu (8 grams of protein) is a vegan and vegetarian powerhouse protein, Tofu, also known as bean curd, is food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness; it can be silken, soft, firm, extra firm, or super firm.

Beyond these broad textural categories, there are many varieties of tofu. Tofu is a very versatile protein-think of it like chicken, a blank slate.

Silken tofu is great in smoothies, and firm tofu adds protein to stir-fries and soups.

Yogurt

What is yogurt? It is a dairy product made from a starter culture of bacteria. It has lots of protein in it and also lots of probiotics which are good for your digestive system.

1 cup of Greek yogurt is equal to 23 g of protein.

Almonds

Almonds (7 g protein) have been shunned for being high in fat (side note: they are, but it’s the heart-healthy kind that’s good for you and helps keep you full), but this nut is also rich in protein.

A 1/4-cup serving of whole almonds is about 1 ounce. Try slivered almonds on top of your salad, or spread nut butter on your toast.

Flax Seed

Flaxseed is another protein alternative for eggs, but it’s actually a seed and is very similar to chia seeds, which I am including below.

Nutritional facts about Flax Seed

Here are some nutritional facts about Flax Seed;

Nutrients	Value
Total Carbohydrate 29 g	9%
Protein 18 g	36%

Minerals and vitamins facts of Flax Seed

Vitamin A	0%	Vitamin C	1%
Calcium	25%	Iron	31%
Vitamin D	0%	Vitamin B-6	25%
Cobalamin	0%	Magnesium	98%

Chia Seeds

Chia seeds are a seed of the sesame family, they contain lots of protein, fiber, and good fat.

Nutritional value of Chia Seeds

According to USDA, here are the nutritional facts about Chia Seeds;

Nutrients	Value (%)
Potassium 407 mg	11%
Protein 17 g	34%
Total Fat 31 g	47%
Total Carbohydrate 42 g	14%
Calories 486

Minerals and vitamins value of Chia Seeds

Vitamin A	1%	Vitamin C	2%
Calcium	63%	Iron	42%
Cobalamin	0%	Magnesium	83%

Oats

You can substitute your eggs with oats, oats meal is a very good option for people who are looking for a quick breakfast solution.

A bowl of oats with a slice of cheese is a favorite breakfast for many people.

Oats Meal Powder is gluten-free and is prepared from ingredients that are naturally gluten-free. Oats meal powder is produced by soaking oats in a bit of water.

Oats meal nutritional value

According to USDA, here is the nutritional value of oats per 100 grams;

Nutrients	Value(%)
Protein 2.4 g	4%
Total Fat 1.4 g	2%
Saturated fat 0.2 g	1%
Sodium 49 mg	2%
Cholesterol 0 mg	0%
Total Carbohydrate 12 g	4%
Potassium 61 mg	1%
Dietary fiber 1.7 g	6%
Calories 68

Oats minerals and vitamins value per 100 grams

Vitamin A	8%	Vitamin C	0%
Calcium	8%	Iron	33%
Vitamin D	0%	Vitamin B-6	15%
Cobalamin	0%	Magnesium	6%

Is protein an important part of the diet?

With an increasing variety of protein sources available, there is a great choice of sources available for a protein-rich diet, and many of these are perfect for egg-lovers.

You don’t have to give up eggs to get your daily protein intake.

Best way to make a protein-packed muffin tray.

Why are eggs not the best source of protein?

Many people have concerns about the cholesterol and saturated fat content of eggs.

To find out whether an egg is a good source of protein, we need to get a decent amount of the essential amino acids.

Every food that contains protein needs the following three essential amino acids (EAAs) to function properly, leucine, isoleucine, and valine.

Not that EAAs are the building blocks of protein.

How do we get the three essential amino acids?

To get enough leucine, isoleucine, and valine we can get them from foods like milk, dairy products, and eggs.

Most people do not get enough leucine from their diet, but a source of leucine is a rich source of dietary protein.

Benefits of Protein

Here are some benefits of protein to the body;

Protein can help you gain weight
Protein can improve muscle growth

Protein helps you produce your energy
Protein is one of the most important nutrients in our body.

25 Foods that are high in protein

Here is the list of foods that are high in protein;

Milk
cheese
peanuts

soy
chia seeds
almonds

cashews
sweet potatoes
quinoa

salmon
chicken
turkey

beef
tuna
walnuts

hemp seeds
pepitas
peas

lentils
brown rice
lean beef

pork
chicken breast
halibut

tilapia

Conclusion On Best Protein Equivalent To Eggs

Protein forms a large proportion of one’s diet.

So, our body needs protein-rich food items like poultry, fish, eggs, milk, etc, along with whole-grain products.

The choice of gluten-free bread, crackers, and cereals is very limited.

So, the reason for this recommendation may not be that consumers are avoiding gluten foods.

The suggested replacement for eggs is foods that are rich in protein such as lentils, chickpeas, meat, tofu, or beans.

However, consumers may require a source of animal protein along with eggs in their diets.

One way to get around this is by putting together two servings of eggs in a day.

One egg is made by cooking one egg white for a large egg and cooking it in its shell (called fried egg).

It is recommended to use egg whites, not whole eggs.

Protein includes all the amino acids which can be used for all essential amino acids like branched-chain amino acids, leucine, isoleucine, and valine.

These amino acids help in protein synthesis.

Eggs provide all these amino acids and these are used in almost all muscle tissues.

Eggs also contain other essential vitamins and minerals. The supply of vitamins B1, B2, B12, and K2 in eggs may be helpful.

Egg white contains glutamic acid, which helps in improving blood circulation and improves blood glucose levels.

Here are some related articles:

Does Red Meat Cause Colon Cancer: What You Should Know.
What Meat Has The Most Iron? No1 Best Meat Source of Iron.

12 Reasons Why Can Animals Eat Raw Meat & We Can’t.
Can Red Meat Cause Constipation: What You Should Know.

References:

12 Best Protein Equivalent To Eggs You Should Know

What is the best protein equivalent to eggs?