9 CHEAP foods with more protein than 1 EGG! (To Gain Muscle Mass and Save Money) Hello! Did you know that one egg has about 6 grams of protein?
That's why a lot of people who train hard like to lay eggs. What if I told you that there are even more protein foods – some with double, triple or even 4 times more protein than an egg – and, even better, cheap and easy to find? Are you curious?
So make sure you like it and stay until the end, because we're going to do a countdown and there are two on the list that few people know about. . .
I guarantee they'll surprise you. . .
And also subscribe to the channel so you don't miss our next health tips, and turn on the notification bell. And tell me: do you eat right? Do you know which foods are higher in protein than eggs?
What part of Brazil or the world are you from? Comment below! Let's go!
Eggs are expensive, right? Or can you no longer eat chicken every day to build lean mass? Well, what are the 9 AMAZING alternatives, with MORE protein than eggs and that will save your pocket, vary your menu and boost your muscles!
9th place - Chickpeas - they have 8g of protein/100g of cooked chickpeas). Remember I said that an egg has around 6g of protein? And if you eat a larger portion, of course, you will consume even more protein.
But you can say. . .
chickpea protein is not complete. . .
It's true, it's missing an amino acid. . .
Methionine. But where do we find methionine? In various foods: rice, wheat in pasta or bread, corn, oats, seeds, chestnuts.
. . So, if you spread hummus - which is that traditional Arab paste and from other countries, such as those in the Mediterranean region, on bread, it's fine, the package is closed.
And there's more: chickpeas are rich in tryptophan, which helps the body produce serotonin, the feel-good hormone! And if you buy the dried grain, it is more economical and healthier than canned. Tell me?
Do you like chickpeas? Of humus? A delight!
And super healthy. 8th place- Feijão! Surprised?
Do beans have more protein than eggs? He has. 100 g of cooked beans, the way we eat every day, has an average of 9g of protein.
It can be black, carioca, fradinho and even moyashi – which is bean sprouts – widely used in oriental cuisine. And in dry weight, the bag you buy, can have more than 20g of protein for every 100 grams. It has the same problem as chickpeas.
Bean protein is not 'complete' on its own, it lacks methionine. But you should eat beans and rice, right? Well, rice makes up for the deficiency.
Furthermore, it is rich in fiber, helping with satiety and blood sugar control. Can you tell me that eggs have other important nutrients that beans don't have, such as vitamin B12, choline. True.
But, when it comes to the economy, my friend, beans are great! 7th Place, The Lentil! Which is from the same family as beans, and is also powerful!
In 100g of cooked lentils, you find around 9g of protein – almost the same as beans. And, as with beans and chickpeas, just combine with some rice, or other cereals, whole grain bread and you have a complete protein. But lentils have their superpowers: they cook much faster than beans – in about 20-30 minutes in a regular pan, they’re ready!
You don't even need a pressure cooker! And if you leave it to soak for a little while, then. .
. it cooks quickly! Furthermore, lentils are lighter, digest easier and give less gas than beans.
Perfect for those with a more sensitive stomach. And the flavor? Smooth, absorbs seasonings very well.
I know a lot of people who hate beans, and love lentils! You know that wild recipe that saves any meal? It's the lentil!
You can make soup (of course! ), cold salad (it's great! ), dumplings, vegetable burgers.
. . It's an incredible option to vary your menu, have more protein in your daily life and still save money, because lentils are at a good price and yield a lot!
- I bought it yesterday, 11 reais a kilo - cheaper than a dozen eggs. What's your favorite lentil recipe? Share below!
6th place- Ora-pro-nóbis So, have you ever heard of this plant? If you are from Minas Gerais, you definitely know! The ora-pro-nóbis is a plant typical of Minas Gerais backyards.
The leaves can have 20-30% protein in dry weight. If they are fresh, each 100g already contains 6-7g of protein. It is also rich in fiber, calcium, iron and vitamins.
As it is a rustic vine, it is easy to plant, as well as being resistant to drought. I've had two seedlings at home for years and they're still alive today. .
. So, if you have a yard, or even a bigger pot, just plant them and you'll eat the leaves for free. Just be careful with the thorns.
You can use it in beans, in soups, in stir-fries, in farofa, in omelettes, in chicken with ora-pro-nóbis, which is actually very tasty. I already made a video just about ora-pro-nóbis, with more tips! I'll leave the link in the final cards for anyone who wants to know more!
And you? Have you ever eaten ora-pro-nóbis? Do you have any special recipes?
Tell us in the comments! " 5th place- Moringa In South Asia it is called 'tree of life' or miracle tree! Do you know why?
Because moringa leaves are a treasure of nutrients! And, yes, it has a lot of protein! In 100g of fresh moringa leaves, we find 9 to 10g of protein.
More than an egg! And if we are talking about the dried, crushed, powdered leaf. .
. then the protein increases for 25 to 30g in 100g! And it's not just protein, no!
Moringa is full of vitamins (A, C , B complex) and minerals (calcium, iron, potassium. . .
) . If you live in a warm place, and have a little space in your backyard, you can plant your own moringa and get free protein! How to use it?
You can put the fresh leaves in soup, stew, steam. . .
And the dried leaf powder (which you can find in health food stores) is super practical: just sprinkle it on food, juice, porridge. . .
and boost your nutrition! And you, did you already know moringa? Have you tried it?
Tell us in the comments! 4th place- Sardines In 100g of fresh sardines or ~1 can, we find ~18-20g of protein. Consuming the skin and bones of canned sardines further increases the supply of micronutrients.
It also contains omega-3, calcium from the bones, and vitamin D. And it is highly absorbable animal protein. Sardines tend to be easy to digest.
There is one problem, which is mercury. The sea today is toxic. But if the fish is small (sardines are small), it has less mercury than a large fish (tuna, for example).
Can it be canned? He can. Even with oil, over time, the vegetable oil becomes impregnated, rich in omega 3.
However, of course, a grilled sardine with lemon is much tastier, right! And now, let’s get to the top 3, shall we! 3rd place - Peanut!
Yes, this snack that we love is a protein bomb! 100g of peanuts contain around 25g of protein. Do you know what that means?
Almost four big eggs! But be careful: peanuts have a catch. As it grows underground, it may contain a fungus that produces something called aflatoxin, which is not good for your health.
In fact, it can do a lot of harm. It is linked to liver cancer. Therefore, it is very important to buy good quality peanuts, from trusted brands, and preferably already roasted, which reduces aflatoxin by 40 to 90% — but does not completely eliminate the risk.
Now, the good news: peanut protein, despite being vegetable, is very good, full of important amino acids, such as arginine, which helps with vasodilation and brain health. How to eat? Any way you want!
Pure, as a quick snack, in the form of peanut butter (very popular in the USA), in farofa, in typical dishes of African or Asian cuisine. Just remember, it's not worth overdoing it — because peanuts are also high in calories, and we want to stay healthy, right? A handful a day is fine.
2nd place - Liver! Who would have thought that this cheap cut is a champion of protein. .
. So, do you like an onion liver or do you turn up your nose? In 100g of liver, whether beef or chicken, you can easily find more than 20g of protein.
If it's beef liver, it can reach 30g! And the liver protein is top notch, see? The kind that is complete, with everything our body needs.
Furthermore, the liver has iron that the body absorbs very well, vitamin B12, vitamin A, zinc. . .
Now, pay attention to two important points: Toxins: As the liver is a cleaning organ, it transforms harmful substances, which are eliminated through urine or bile. Eating liver from healthy, properly raised animals is not a health hazard. Now, with all this poison.
. . better look for organic 2 and the other point is Cholesterol: if you overdo it in the liver your cholesterol will rise.
Moderation is key! Once or twice a week, in moderate portions, is enough to enjoy the benefits without compromising. 1st place - Soya!
It's true, soy is unbeatable when it comes to protein quantity and low price. In raw soybeans, we find an incredible 36g of protein in 100g! When we cook, this amount decreases a little, because the grain absorbs water, but it still remains around 15-16g per 100g.
And there is Textured Soy Protein, which is like a vegetable 'ground meat', made from soy. PTS is pure protein! There can be more than 50g of protein in 100g!
Is it impressive or not? Now, soy also lacks methionine. But, as we've already seen, just combine it with other foods, and that's it!
How to use? You cook the soybeans under pressure, as if they were beans. PTS is super easy: just put it in hot water, wait a few minutes, drain and season!
You can make hamburgers, meatballs, minced meat, farofa. . .
And there's also soy milk, tofu, miso. . .
Soy is the basis of the diet of millions of people, especially in Asia! I know you might be thinking: 'But what about that story about soy being bad for men, because of the estrogen? ' Calm down, I’ll explain it to you!
Soy does contain substances called phytoestrogens, which are similar to estrogen, the female hormone. But be careful: studies do not show that soy causes problems for men's health, quite the opposite! Moderate consumption of soy (as part of a balanced diet) is safe and may even bring benefits, such as reducing the risk of heart disease and some types of cancer.
Most studies find no relationship between soy consumption and changes in testosterone levels or fertility problems in men. Of course, if you have any specific concerns, talk to your doctor or nutritionist. But overall, soy is an amazing and very nutritious food!
I still prefer soy to peanuts, okay. To be clear… But have you seen how many alternatives are higher in protein than eggs? There is no shortage of options to keep your muscles toned without breaking your bank account.
It's okay that everything is expensive, right! Comment below if you think food is expensive, even those considered cheap… And you, did you already know all 9 alternatives that are higher in protein than eggs? Which do you use most on a daily basis?
I hope you liked the video. Don't forget to like, subscribe to the channel and share the video with those who like tips on food, health and saving money in the kitchen. As I said, I will recommend the ora-pro-nóbis video.
My name is André Wambier, cardiologist, and this is cardiodf. com. br.
Until the next video! Thank you very much!
