The egg is an excellent source of protein and it is no wonder that it is present in many diets. Due to its versatility and low cost, it is consumed daily, but this can make people feel sick. However, there are other alternatives that are great sources of protein. So we've listed some foods to replace the egg. Check out the protein options to vary your diet.
Egg consumption and the benefits of protein
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It's not news to anyone that the egg brings many health benefits due to the amount of protein present in its composition. One way to measure the importance of food is by collecting consumption data in the year 2020, when more than 53 billion units went on the market. That is, each Brazilian citizen consumed about 251 eggs per year.
As a result, many enjoy the benefits provided by protein, such as the production of muscles, skin and even energy. Therefore, protein is highly requested to assist in muscle reconstruction, in which it acts in lean mass gain and body fat reduction.
In addition, the substance acts in nutritional transport and in increasing body immunity.
However, she is not only present in the egg. Incidentally, it goes beyond food of animal origin, thus increasing the range of options, especially for vegans.
So, check out five sources of protein that can easily replace eggs:
Duckling
With 20g of protein per 100g serving, duckling is a great source of animal protein. This food is a great substitute for eggs, as it is low in fat and very nutritious.
tofu
Great option for vegans, containing 8.5g of protein per 100g, tofu also provides iron and magnesium. In addition, it acts in the prevention of some types of cancer.
chicken fillet
This food is one of the main sources of protein, as it has 26g of the nutrient per 100g portion. Just by ingesting 40g of chicken fillet, you already guarantee a good absorption of protein in a single meal.
Natural yogurt
As dairy products are excellent protein sources, this is no exception. Having about 4.2g of protein in ¾ of a cup, this product can be consumed both in the skimmed and whole versions.
Chickpea
Being another option for those who do not consume food of animal origin, chickpeas have 13g of protein for every 60g. This makes it an excellent option on the menu, in addition to having plenty of fiber, which helps with satiety.