New Delhi: Eggs are a popular breakfast and snack choice, with two large eggs providing around 12.6 grams of protein. However, several plant-based foods can offer even more protein while also supplying fibre, vitamins and essential minerals.
For people looking to increase their protein intake or add more vegetarian options to their diet, these five foods are worth considering.
Edamame offers protein with plenty of fibre
One cup of edamame, or immature soybeans, provides around 18.5 grams of protein, considerably more than two eggs. It also contains about 8 grams of fibre and is a good source of folate, magnesium and potassium.
The combination of protein and fibre can help promote fullness and support a balanced diet.
Lentils bring protein and important nutrients
A cup of cooked lentils contains around 17.9 grams of protein and 15.6 grams of fibre. They are also rich in folate, magnesium, zinc, iron and potassium.
Lentils are particularly high in folate, an important nutrient involved in red blood cell formation and cell growth.
Pea protein is a convenient option
Pea protein powder can provide around 24 grams of protein in a 33-gram serving, depending on the product. It can be mixed into smoothies, drinks or foods such as oatmeal, making it a convenient choice for people with higher protein needs.
Tofu packs a powerful protein punch
Half a cup of tofu provides around 22 grams of protein. Made from soybeans, tofu also supplies nutrients such as calcium, selenium, zinc and iron. Its texture makes it useful as an alternative to eggs in scrambles and other breakfast dishes.
Navy beans combine protein with fibre
One cup of navy beans contains about 19.7 grams of protein. They are also rich in fibre, folate, iron, magnesium and selenium, making them a nutrient-dense addition to meals.