Egg has 6g protein and almost no fibre: 5 foods that give you both

Eggs are often considered a primary source of protein, but there are several other foods that offer higher amounts of protein and fibre. Dt Ginni Kalra, a dietetics expert, shares five everyday foods that provide both protein and fibre:

1. Lentils: A cup of cooked lentils contains approximately 18 grams of protein and 15 grams of fibre. Lentils can be easily incorporated into Indian dishes like dal, soups, salads, and vegetable medleys.

2. Edamame: One cup of cooked edamame provides around 17 grams of protein and 8 grams of fibre. Edamame can be enjoyed as a snack or added to salads, stir-fries, and grain bowls.

3. Chickpeas: A cup of cooked chickpeas offers about 14 to 15 grams of protein and 12 grams of fibre. Chickpeas can be used in various dishes such as salads, soups, and as a side to meals.

4. Quinoa: One cup of cooked quinoa provides slightly more protein than an egg, with about 8 grams, alongside 5 grams of fibre. Quinoa can be used as a rice substitute or added to salads and bowls.

5. Oats with seeds: While oats alone are not as protein-rich as the other options, pairing oats with seeds can significantly boost the protein and fibre content of a breakfast meal.

Kalra emphasizes that these plant-based foods are not obscure superfoods but rather common kitchen staples. However, she notes that eggs provide complete protein, containing all essential amino acids, while most plant protein sources may benefit from being combined with grains or seeds to improve their amino acid profile. Therefore, these foods should be viewed as additions or alternatives rather than direct replacements for eggs in the diet.

For those managing weight or blood sugar levels, lentils and chickpeas are particularly beneficial due to their fibre content, which promotes satiety and slower carbohydrate absorption. Individuals with kidney disease or early kidney concerns should consult their healthcare professional before significantly increasing their protein intake.

To incorporate these protein and fibre-rich foods into daily meals, Kalra recommends making small, consistent swaps. Adding a cup of cooked lentils or chickpeas to regular meals, salads, or soups can easily increase the nutritional value of a dish without requiring a major overhaul of the meal plan.