Egg shortage in France: 10 foods with more protein than eggs to choose from

Want to boost your protein intake without eating eggs at every meal? The good news is that many protein-rich foods already tick all the boxes on a daily basis. This way, you can vary your menus, gain satiety and still have fun at the table.

More than an egg: simple benchmarks for comparison

An average egg provides around 6 g of protein, and around 12 to 13 g/100 g. Therefore, the “more than an egg” comparison is made either per portion or per 100 g, depending on your habits.

Serving sizes are more practical for everyday use. What’s more, cooking has little effect on protein levels, even if water content varies. Also, figures differ from brand to brand, so it’s worth reading the label.

Fermented milks and alternatives

Drained yoghurts such as Greek yoghurt or skyr often contain 10 to 11 g/100 g. A 150 g bowl can therefore exceed 15 g, more than an egg alone.

“An egg is not the only standard: other options are just as effective.”

Cottage cheese is around 11 to 12 g/100 g. Plain kefir, on the other hand, is around 3 to 4 g/100 g, but can complement protein-rich foods in the same meal.

Vegetables: legumes, soybeans and seeds

Cooked lentils provide around 8 to 9 g/100 g, and firm tofu between 12 and 15 g/100 g. Tempeh can easily reach 18 to 20 g/100 g, making it a practical protein-rich alternative to meat.

• Aim for 20 to 30 g of protein per meal, depending on your size.
• Combine cereals and legumes for a more complete amino acid profile.
• Choose low-processed, high-fiber products.
• Compare labels: proteins, salt, sugars and fats.
• Adapt portions to your hunger, activity and goals.

Oat flakes often approach 12 to 13 g/100 g, useful for breakfast. Pumpkin seeds frequently exceed 30 g/100 g, with interesting minerals. In short, a simple seed topping can make a plate take off.

Oilseeds offer between 15 and 25 g/100 g, depending on the variety. Natural peanut butter provides around 25 g/100 g, but beware of added sugars. So, combine legumes, cereals and seeds for a complete vegetable protein.

Fish, poultry and fast options

Salmon and tuna are around 20 to 25 g/100 g. This makes a 120-150 g portion one of the easiest protein-rich foods to cook in the evening.

Chicken breast often reaches 23 to 31 g/100 g, depending on cooking. Poultry sausages, on the other hand, vary greatly: look at the protein content and salt. In addition, avoid products that are too fatty or too salty, to keep the balance.

Daily action plan

For breakfast, a bowl of skyr, oatmeal and seeds ticks all the boxes. So you get fiber, calcium and protein-rich foods in a quick format.

For lunch, think lentil salad, grilled tofu or leftover chicken. Therefore, aim for a total of 20 to 30 g with a starch and vegetables, for stable energy.

In the evening, opt for baked fish with vegetables and quinoa. Also, adjust portions according to the day’s activity and how hungry you feel. In short, alternating these protein-rich foods helps you stay on track without monotony.

• protein-rich foods