Eggs rank high on the list of top protein sources. This is mainly due to the high protein content and the high biological value. This indicates how much protein your body can produce from food. The higher the biological value, the better, because your body can then convert a particularly large amount of protein from food into its own protein. Animal protein, for example from eggs, but also from dairy products and meat have a higher biological value than protein from plants. However, this should not stop you from eating plant proteins. If you combine different sources of protein, for example pasta with peas as a side dish, the amino acids from the foods complement each other, so that they can be better absorbed.

How much protein does an egg have?

1 egg (size M) provides an average of about 7 grams of protein. By the way, most of the protein is in the yolk, not in the egg white – as you might expect. However, the egg yolk also contains more fat and more calories. But you should not throw it away in any case. Because most of the nutrients in an egg, including the healthy omega-3 fatty acids, iron, biotin and vitamins A, B, E and D are contained in the yolk.

But other foods can also keep up surprisingly well with eggs in terms of protein content. Eggs, meat and fish aren’t the only top-notch protein bombs – we’ve rounded up 10 more (underrated) sources of protein.

1. Nuts and seeds contain about 26 grams of protein per 100 grams

Nuts are not only a great snack, they are also one of the unrecognized protein sources.

Peanuts and peanut butter: Peanuts contain the most protein. You can snack on them on their own or enjoy them in the form of peanut butter or peanut butter. Peanut butter is usually the better alternative to peanut butter, because peanut butter contains only roasted peanuts, while conventional peanut butter often contains added sugar and additives – so be sure to check the list of ingredients before you buy it! 100 grams of peanut butter contain 25 grams of protein. For example, if you snack on 2 tablespoons (20 grams each) of peanut butter per day, you will consume between 10 and 12 grams of extra protein.

The best way to use peanut butter is as a dip for fruit or vegetables. Simply cut an apple into slices and dip it into the creamy nutmeal. Of course it also tastes good with other fruits. You can also use peanut butter in your homemade protein shake, mix it into your cereal or top your pancakes with it. Almond and cashew puree are also delicious, provide protein and add variety to your diet.

If you prefer to snack on whole nuts, that’s no problem either, because with salted and roasted peanuts, you can count on 10 grams of protein per serving (40 grams) (100 grams of peanuts contain 26 grams of protein). But also other types of nuts are really good sources of protein.

Almonds and cashews: A 40-gram serving of almonds (equivalent to about 23 to 25 pieces) provides as much protein as an egg, namely 7 grams (100 grams of almonds contain 19 grams of protein). In addition, almonds score with many healthy fatty acids and satiating fiber.  Cashews contain just as much protein as almonds, but they contain half the fiber of almonds.

Pumpkin seeds: You can garnish your salad with 2 tablespoons of pumpkin seeds – and you’ve already absorbed 8 grams of extra protein. You can also snack on the seeds like nuts in between meals. They taste mildly nutty and slightly creamy due to the high fat content. Most of the fats belong to the group of polyunsaturated fatty acids – and they are super healthy, especially for your heart. In addition to their high protein content, pumpkin seeds also score with a lot of B vitamins, which makes the seeds an ideal snack for more concentration. Also in the vitamin E content pumpkin seeds reach maximum values and bring the digestion thanks to many healthy fiber properly in momentum.

2. Low-fat quark contains 13 grams of protein per 100 grams

Although low-fat quark does not contain healthy lactic acid bacteria like yogurt, it does contain a lot of high-quality protein, 13 grams per 100 grams of quark. A standard package of 250 grams contains 32 grams of protein. In addition, low-fat quark – as the name suggests – has only a few calories (71 calories per 100 grams) and no fat. If you can’t get down pure low-fat quark, you can get some inspiration from our delicious low-fat quark recipes.

If you prefer a creamy texture, you can also turn to low-fat quark with 20 percent fat. Tr. (fat in dry matter). The higher fat content makes it taste fuller and deliciously creamy – but it also contains more calories (109 calories per 100 grams) and more fat (5 grams per 100 grams).

3. Whole grain pasta contains 13 grams of protein per 100 grams

Whole wheat pasta contains just as much protein as durum wheat pasta, but it provides more than twice as much fiber, as well as significantly more potassium, folic acid, magnesium and iron. Cooked pasta, by the way, contains 7 grams of protein per 100 grams. Similar to oatmeal, whole grain pasta provides a good combination of protein and complex carbohydrates. This keeps you full for a long time, provides your body with plenty of protein and tastes great on top of it all. You can combine the more intense tasting noodles with almost anything.

4. Oatmeal contains 13 grams of protein per 100 grams

Oatmeal is the perfect food for athletes. The protein they contain (13 grams per 100 grams) helps muscles grow, and the long-chain carbohydrates are the perfect fuel to provide your body with plenty of energy during workouts. The complex carbohydrates also keep your insulin level constant and do not drive it up unnecessarily – like for example toast or light bread rolls. This keeps you full for a long time and increases your performance. For even more protein, you can mix a portion of oatmeal with low-fat quark. Mixed with a little milk or water, the combination is pleasantly mild and you provide your body with a lot of protein, good carbohydrates and many important vitamins such as vitamin B1 and vitamin B6.

5. Lentils contain 12 grams of protein per 100 grams

They come in brown, green, black, red, yellow and many other varieties, and they all have something in common: they are super healthy. Dried contain just under 24 grams of protein per 100 grams. Since the pulses soak up water during cooking, 100 grams of cooked lentils contain 12 grams of protein per 100 grams. At the same time, they contain fewer calories than rice or pasta, but all the more minerals and trace elements such as magnesium, zinc, phosphorus and iron. The healthy combination of proteins, carbohydrates and fiber provides long-lasting satiety, and the fact that carbohydrates are absorbed more slowly into the blood prevents cravings and blood sugar spikes. By the way, lentils are especially delicious as a salad or in stews.

6. Greek yogurt contains 9 grams of protein per 100 grams

Just 100 grams of Greek yogurt provide around 9 grams of protein – almost twice as much as natural yogurt. Greek yogurt, which contains, among other things, more healthy lactic acids than normal yogurt, is available in stores in two varieties: With traditional 10 percent fat and reduced-fat with only 0.2 to 2 percent fat – but the protein content is almost the same in both cases. Important: When buying yogurt, make sure you get the right name, because “Greek-style yogurt” has nothing to do with the original Greek yogurt. It is also less creamy and usually contains less protein.

7. Broad beans contain 7 grams of protein per 100 grams

Broad beans, also known as broad beans, not only contain a lot of protein (7 grams per 100 grams), but also a lot of fiber, which aids digestion and binds toxins. They also provide your body with plenty of iron, calcium, vitamin C and B vitamins. The nucleic acids from the bean are split into nucleotides in the intestine – you may remember nucleotides from biology or chemistry classes, because they are the basic building blocks of DNA and RNA. When consumed regularly, beans have a cell rejuvenating effect. They go well in salads and as a side dish to hearty meals.

8. Brussels sprouts contain 4 grams of protein per 100 grams

A representative of the cabbage family: Brussels sprouts are also one of the neglected vegetables among the protein suppliers, yet they contain a good 4 grams of protein per 100 grams. One serving (200 grams) thus already contains 9 grams of protein. Unfortunately, the healthy cabbage is not everyone’s cup of tea. The reason for this is usually the somewhat bitter taste. But besides the high fiber content, it is exactly these bitter substances that make Brussels sprouts healthy, because they keep the digestion on the go.

9. Broccoli contains 3 grams of protein per 100 grams

Potassium, calcium, iron, magnesium, chromium: the list of healthy ingredients in broccoli could go on for a long time. But broccoli also scores well in terms of protein content: A normal-sized serving of 200 grams of broccoli provides 7 grams of protein. However, we have to admit: vegetable protein is not quite as usable for the body as animal protein, but the combination of both is unbeatable!

10. Milk contains 3 grams of protein per 100 grams

With just one glass of milk (200 ml) you absorb as much protein as with one egg, namely 7 grams. By the way, the fat content of the milk does not matter. Also (pure) buttermilk is top, contains with 6 grams of protein per glass also only minimally less protein. But milk is now increasingly falling into disrepute: Conventional milk is nothing more than an unhealthy, white hormone cocktail that contains hardly any vitamins or other vital substances and even makes you sick, according to milk opponents. Milk alternatives are also becoming more popular due to the increasing number of vegans and people who avoid milk due to lactose intolerance. But when it comes to protein content, almond milk and coconut milk can’t even come close to holding a candle to cow’s milk. The exception is soy milk, but even that has come in for a lot of criticism. But that doesn’t mean that you have to completely give up milk or milk alternatives. Because it applies: The dose makes the poison. And a glass of milk does no harm. Especially not if you have fresh organic pasture-raised milk at hand.

It does not always have to be the classic egg. There are many (underestimated) sources of protein that have at least as much protein. Try to eat as varied a diet as possible in your daily life. Then you will not only consume a lot of protein, but also all the important nutrients.

About the Author

Andrew Scott

ANDREW SCOTT, Founder Mountaineer Country Tours About me In my spare time I test toys and that's why I created this site. If you have any questions feel free to ask and I'll be happy to reply to you by email or in comments.

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