Eggs are one of the most famous sources of protein, as a large egg provides about 6.3 grams of protein for 72 calories. However, nutrition experts confirm that there are other foods available in most kitchens that provide an equal or greater amount of protein, along with beneficial nutrients such as fiber, vitamins, minerals, and Omega-3 fatty acids.

A report published by Verywell Health reviews 6 protein-rich foods that may surpass eggs in terms of protein amount, with additional nutritional benefits that make them suitable options for diversifying the diet.

1- Peanut Butter... Protein in a Snack

Two tablespoons of peanut butter contain 7 to 8 grams of protein. It can be eaten with apple slices or added to oatmeal. Experts recommend choosing types that contain as little sugar, salt, and additives as possible.

2- Black Beans... Protein and Fiber

Half a cup of canned black beans provides about 7 grams of protein, in addition to fiber, magnesium, iron, and potassium. They can be used in rice dishes, burritos, or soups, while paying attention to the sodium content in some canned varieties.

3- Canned Tuna... Highest in Protein

Three ounces (about 85 grams) of canned tuna provide 16.2 grams of protein, along with iron, zinc, B vitamins, and heart-healthy Omega-3 fatty acids.

It can be used in salads, with rice, or to make tuna burgers. As for pregnant women, experts advise them to prefer light tuna or Skipjack due to its lower mercury content compared to Albacore tuna.

4- Whole Milk... Protein and Calcium

One cup of whole milk contains 8 grams of protein, in addition to 290 milligrams of calcium. It can be added to coffee, breakfast cereal, or consumed as part of meals.

Almonds... A Nutritious Snack

A quarter cup of almonds provides 6.4 grams of protein, along with fiber, vitamin E, and monounsaturated fats that support heart health. It can be eaten as a snack or added to salads and yogurt.

5- Firm Tofu... A Protein-Rich Plant-Based Alternative

About 85 grams of firm tofu contains 7 to 8 grams of protein, and it is a suitable meat substitute in plant-based dishes, such as salads, stir-fried vegetable dishes, or tacos.

6- Pumpkin Seeds... Protein and Minerals

A quarter cup of pumpkin seeds contains 10 grams of protein, in addition to magnesium, zinc, and fiber that support heart health. They can be added to oatmeal, salads, or nut mixes to increase nutritional value.

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