Eggs are often remembered as one of the most practical options for increasing protein consumption. Cheap, versatile and low in calories, it can be part of different meals. Still, it shouldn't be the only source of this nutrient on the menu.
3 foods that have more protein than an egg
Eggs are often remembered as one of the most practical options for increasing protein consumption. Cheap, versatile and low in calories, it can be part of different meals. Still, it shouldn't be the only source of this...
Experts from the Verywell Health portal recommend including proteins throughout the day and varying the foods consumed, also ensuring fiber, vitamins, minerals and healthy fats.
For reference, a large egg has approximately 6.3 grams of protein and 72 calories. Some foods, however, can offer an even greater amount of the nutrient per serving.
Peanut Butter
A two-tablespoon serving of peanut butter contains, on average, between 7 and 8 grams of protein and about 188 calories.
Both the creamy and crunchy versions can help reinforce your protein intake. However, it is important to observe the label and give preference to products with less sugar and fewer additives.
Peanut butter can be used:
on slices of apple, banana or other fruits; as a complement to oat porridge; in cake and pancake recipes.
Beans
Half a cup of cooked beans offers approximately 7 grams of protein and about 120 calories.
In addition to contributing to protein consumption, the food is a source of fiber, iron, magnesium and potassium, important nutrients for the functioning of the body.
Beans can be included:
in burritos; in the preparation of chili; as an accompaniment to rice; in salads and soups.
Canned tuna
Depending on the quantity and type of product, a can of tuna can provide between 16.2 and 24 grams of protein, generally with few calories.
The food also contains iron, magnesium, zinc, B vitamins and omega-3 fatty acids, associated with cardiovascular health.
Tuna can be used:
in sandwiches; with pasta; in salads; in preparing burgers; mixed with rice.
Despite having more protein than an egg, these foods have different nutritional characteristics. Therefore, the ideal is to maintain a varied and balanced diet, choosing options according to individual needs.
Study: 2 foods you should eat to improve heart health
Grapes and blueberries can be valuable allies for cardiovascular health. A review of studies concluded that regular consumption of these fruits, rich in polyphenols, is associated with reduced inflammation, lower blood pressure and improved blood vessel function, helping to protect the heart.
Source: Noticias ao Minuto - Lifestyle
This story was originally published by Noticias ao Minuto - Lifestyle. Visit the original publication for further details.
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