Four plant-based foods with more protein than two eggs
Nutrition experts point to several plant-based foods — edamame, lentils, tofu and white beans — that contain more protein than two large eggs. They also note that spreading protein intake evenly through the day matters more than timing it to a specific meal.
Two large eggs contain about 12.6 grams of protein, but several plant-based foods surpass that amount per serving while also supplying fiber, vitamins and minerals, according to Health magazine.
Protein-rich plant foods
A cup of cooked edamame — young, unripened soybeans — provides roughly 18.5 grams of protein, nearly 47% more than two eggs. It also delivers about eight grams of fiber, along with folate, magnesium and potassium.
Lentils offer about 17.9 grams of protein per cooked cup, plus roughly 15.6 grams of fiber, along with folate, magnesium, zinc, iron and potassium. A single cup can cover up to about 90% of an adult's recommended daily folate intake.
Tofu contains even more protein — about 22 grams per half-cup — along with calcium, iron, zinc and selenium.
White beans provide about 19.7 grams of protein per cooked cup, plus fiber, folate, iron, magnesium and selenium. The combination of fiber and protein helps sustain feelings of fullness longer.
When is the best time to eat protein?
While it's commonly assumed that the most protein-heavy meal should be dinner, nutrition experts note there isn't one specific time of day when the body uses protein best. Research suggests that including protein at breakfast can boost satiety and, in some cases, support muscle mass and strength.
Overall, it matters more to consume adequate protein spread fairly evenly throughout the day rather than concentrating most of it in one meal. One study found that getting about 30 grams of protein at breakfast, lunch and dinner may be more effective than loading the day's total into a single sitting. For a healthy adult over 19, the recommended protein intake is about 0.8 grams per kilogram of body weight.
