Unlike carbohydrates, fat and similar micronutrients, protein has an almost spotless reputation and you will rarely hear anything bad about it.  Protein is hold in high esteem, and we are constantly being told to aim at getting enough of it.  While most people associated protein with animal products, the truth is that there are many vegetarian options that are packed with protein, too.

Although eggs are an excellent source of protein and other nutrients, high intake may result in development of sensitivity or allergy.  This happens very often, forcing the individual to take a long break and do some gut healing.

Therefore, having other options on the table is a good idea. But, before we get into those options, it is important to discuss some important things regarding protein: what is protein, how much we need, and how much we are supposed to be getting.

What is Protein?

Protein is made up of strings of amino acids that break up into individual amino acids when protein is digested.  Hence, taking a group of amino acids and stringing them together creates protein.

Each amino acid has its own role and can do exceptional things, for instance, an amino acid called phenylalanine ends up as dopamine.  There are two types of amino acids: non-essential and essential.

Why Do We Need Protein?

Protein is needed for a wide variety of reasons, without it our body would start breaking down muscle tissue in order to get the amino acids needed to survive.

One of the most important roles of protein is its ability to help repair and build muscle mass. It also creates neurotransmitters like melatonin, dopamine, and serotonin.

Neurotransmitters are of utmost importance, as without them we wouldn’t be able to function.  Protein also plays a significant role in the production of enzymes, hormones, and antibodies. Simply put, protein is essential for optimal health and without it our body wouldn’t function properly.

How Much Protein Do We Need?

As recommended by the World Health Organization, minimum of 13 g/lb of protein per bodyweight a day is needed to stay alive and prevent muscle loss. The official WHO recommendation for protein consumption is 30g/lb. Of course, the range depends on things like duration, type, physical activity, age, and many more. For instance, elderly people have slightly higher protein requirement than the average consumption recommendation by the WHO.

How Can We Get Protein?

The most well-known sources of protein include animal products like eggs, fish, and meat. However, you can also get all your protein from plant sources, too. Here you have a list of 10 foods that contain more protein than an egg.

10 Foods That Have More Protein Than An Egg

1. Chlorella

Fifty grams of chlorella contain 29g of protein. This alga detoxifies the body of heavy metals and is rich in calcium, iron, magnesium, and vitamin A.  Add it in smoothies and shakes and enjoy its benefits.

2. Dulse

There are 16g of protein per 50g. This sea vegetable is also high in potassium, iodine, and fiber. Add it to salads, in soups, or wraps.

3. Almond Butter

It has 10g of protein per 50g and is also rich in vitamin E, manganese, biotin, healthy fats. Just add it to your favorite smoothie.

4. Hemp Hearts

16 gr. of protein are provided by only 50 gr. of hemp hearts.  They contain plenty of omega-3 fats and you can easily include them into your everyday meals. Just put them in your smoothies or salads!

5. Pumpkin Seeds

8 gr. of protein are obtained from 50 gr. of pumpkin seeds. You also get magnesium that we need for the use of energy from our body.

6. Nutritional Yeast

25 gr. of protein are offered by 50 gr. of nutritional yeast! It is also called Noosh and it contains an abundance of vitamin B-12.

7. Spirulina

Has 28g of protein per 50g. This is another type of algae and superfood. Like chlorella, it also helps with heavy metal detox and should be used the same way, or you may ruin your smoothie, but the benefits are ample! It is high in vitamin K, potassium, magnesium and good levels of B vitamins.

8. Cacao Nibs

50 gr. of cacao nibs contain 7 gr. of protein.  They also contain plenty of enzymes that we all need for good digestion and contain plenty of fiber, magnesium and calcium.

9. Tahini

Tahini has 10g of protein in 50g and it is in fact crushed, roasted sesame. Tahini are a rich source of vitamins and minerals like zinc, magnesium and manganese and also offer powerful anti-inflammatory properties.

10. Flax seeds

50g of flax seeds have 9g of protein and they are a rich source of omega-3 fatty acids — help with inflammation, and fiber. In order to keep all the oils contained in flax seeds, it is best to ground fresh flax seeds. You can consume them as an alternative to eggs or put them in your smoothie.

There are numerous reasons why you should consume more plant sources of protein, so try out these foods, and enjoy the myriad of health benefits!