The egg is healthy and practical, but it is not unbeatable:
100 g of boiled egg ≈ 13 g of protein (one medium egg provides about 6–7 g).
Not bad at all. But you’re going to see that there are foods that leave it far behind and that can be incredible allies after 60.
Below is a list of the lowest to highest protein content approximately per 100 g of food.
10. Skimmed plain Greek yogurt (≈ 10–11 g)
Although it has a similar figure per 100 g to eggs, concentrated and fat-free Greek yogurt wins by:
high-quality, easily digestible dairy protein,
less fat and good combination with fruit, seeds or nuts,
Ideal for those who have a small appetite and prefer to eat something soft.
How to use it: As a breakfast with ground fruits and seeds, in smoothies, as a base for sauces or savory dips.
9. Cooked chickpeas (≈ 11–12 g)
Chickpeas:
they outperform eggs in protein,
they provide a lot of fiber, which eggs do not have,
help control blood sugar and inflammation,
They add magnesium, iron, and other key minerals for muscle.
How to use them: In hummus, stews, salads, stir-fries or as a crispy baked snack.
8. Cooked quinoa (≈ 13–14 g)
Quinoa is one of the few plant sources with complete protein (the 9 essential amino acids).
Proceeds:
good amount of lysine, important for repairing muscle and producing collagen,
easy to combine with vegetables, meats or eggs,
Soft and very satiating texture.
How to use it: As “rice” in savory dishes, in warm salads, in savory breakfast bowls, or mixed with sautéed vegetables.
7. Pumpkin seeds (≈ 18–19 g)
