Are eggs really the best source of protein for breakfast? What if there are more nutritious and varied choices? And how do you decide which foods actually provide satiety and energy without unnecessary snacking?
Full breakfast proteins It's not just a fad, but the foundation of a healthy start to the day. Proteins They help stabilize blood sugar, reduce cravings for unhealthy snacks, and make you feel fuller for longer.
In addition, they play a key role in muscle tissue regeneration – which is especially important for physically active individuals or those trying to maintain their weight. It is recommended to consume 20 to 30 grams of protein for breakfast.
How much protein do eggs contain?
Although eggs are often the first choice for breakfast, a serving of them 100 grams contains “only” about 10.7 grams of proteinThis opens up the question: Are there better sources for breakfast?
5 foods that have more protein than eggs
1. Almond spread – plant power for long-lasting satiety
20.8 g protein / 100 g
Almond butter is not only delicious, but it also contains healthy fats, dietary fiber, vitamin E, magnesium, and phosphorus. It can be spread on sprouted grain bread or added to cereal porridge.
2. Smoked salmon – a marine source of protein and omega-3
18.3g protein / 100g
In addition to protein, salmon also provides heart-healthy fatty acids. However, it should be noted that the smoking method may slightly affect the content of these nutrients.
Buckwheat porridge for breakfast – homemade, nutritious and filling
13.3g protein / 100g
Buckwheat is gluten-free, rich in protein, fiber, antioxidants, and important minerals. It can be prepared in the morning with warm milk or a plant-based drink and enriched with fruit, honey, or nuts.
4. Tofu mixed with sprouts – a plant-based breakfast without compromise
13.2g protein / 100g
Blended with turmeric, onion, garlic, and vegetables, tofu offers a completely plant-based alternative to eggs. Yeast flakes add a cheesy flavor, and vitamin B12 rounds out the nutritional profile.
5. Sprouted Grain Toast – More Than Just Breakfast Bread
13.2g protein / 100g
Sprouted grains provide a higher biological value of nutrients and more protein compared to classic white bread. The ideal basis for a rich and nutritious breakfast.
6. Oatmeal – fiber, energy and protein
12.5g protein / 100g
Prepared overnight with a 1:1 ratio of milk and oats, enriched with berries, cinnamon or nuts, it represents the perfect combination of taste and nutrients.
7. Cottage cheese – a creamy source of calcium and protein
11.6g protein / 100g
A great alternative to Greek yogurt, with fewer carbs and more protein. Can be enjoyed alone, with toppings, or as an ingredient pancakes, smoothies or egg dishes.
