The egg is a great source of nutrients, including protein, containing about 11 grams of this macronutrient in one unit, but there are plant-based foods that contain more protein than the egg.
Therefore, plant-based foods are great allies for diets that exclude animal products, such as vegetarian and vegan diets. In addition, they are also good options for egg allergy sufferers.
The importance of consuming protein
Protein is one of the three essential macronutrients, along with carbohydrates and fat. Besides being closely associated with healthy muscles and bones - and even essential for lean mass gain (hypertrophy), it also has other functions in the body.
- Production of enzymes, neurotransmitters and antibodies
- Hormonal control
- Acts on the metabolism
- Nutrient transport
Read more: Plant Protein Rich Diets May Reduce the Risk of Death
Plant-based foods with more protein than eggs
Green soy is a great source of protein: 1 cup of edamame contains about 26 grams of protein, plus iron, calcium, and fiber.
O azuki bean is a legume considered to be one of the most protein-rich varieties of beans. Although it is less popular than the carioca or black bean, it is widely used in Asian cuisine. Still, one serving contains about 9 grams of protein when cooked.
In short, the pumpkin seed is a superfood: a source of good fat, several minerals, as well as fiber, it is also rich in protein.
Read also: Is pumpkin seed oil the new coconut oil?
O pistachio is another good vegetable source of protein, containing about 10 grams per serving. Not only that, it is also a source of several vitamins. Its properties may also benefit cardiovascular health, as pointed out in a recent study.
Like pistachios and pumpkin seeds, the peanut is richer in protein than the egg. With each serving of peanuts, there are approximately 7 grams of vegetable protein. Although not low in calories, it is a food of great nutritional value.
A lentil is a source of protein, more specifically 9 grams per serving. In addition, it is abundant in vitamins, minerals (especially iron), and fiber.