Foods With More Protein Than Eggs

Each time we hear the word protein, the first thing that comes to mind is egg. Of course we are not denying the fact that egg is a good source of protein, plus they’re easy to cook and also contains other nutrients. But one egg only contains 5.2 and 7.5 grams of protein and it depends on its size. It is definitely not the highest source of protein, so if you’re trying to incorporate more protein into your diet, here are other everyday Nigerian foods that are out there;

Fura (Fura da Nono)

Is common among the Fulanies, it’s made from millet balls soaked in fermented milk. 100 serving grams of Fura contains 8.15g of protein, Rich in amino acids and other essential nutrients. It’s a great source of protein.

Beans
It’s one of the most staple foods in Nigeria. They can be eaten as a whole or in processed forms like moi moi, akara, bean soup(gbegiri). Beans are a good source of protein, containing about 23g per serving, and are especially beneficial for vegetarians and vegans.

Soya Milk

A cup of homemade soya milk contains 7-8g of protein. It’s plant based, good option for those who don’t consume dairy, such as people who are lactose intolerant. It’s best enjoyed fresh with no added sugar.

Goat Meat
Our very own goat meat is a great source of protein. It’s not only tasty but lean in compared to beef. A medium portion gives around 20-23g of protein, so what are you waiting for, go and order that isi ewu(Goat head).

Groundnuts

A handful of groundnuts contains about 8g of protein which is more than one egg. They’re also rich in fats. You can eat them as snack.

Fish – Titus
Affordable and widely eaten, Titus is a solid protein source. One medium-sized fish (about 100g) provides 20–23 grams of protein. Whether it’s boiled, fried, or grilled in stew, it’s delicious and also rich omega-3 fatty acids.

Egusi (Melon seeds)

I’m sure this came as a great surprise but it’s loaded with protein. Just 100g of ground egusi contains roughly 14 grams of protein. Imagine having egusi prepared with goat meat, know that you’re fueling your body with loads of protein.

Chicken Breast
Chicken breast is a lean protein. A small piece (about the size of your palm) contains over 25 grams of protein. If you want the best out of it, try boiling or grilling it with spices it is a better choice than frying.

Oats

One cup of cooked oats offers around 6–7 grams of protein. It may not sound like much, but when paired with groundnuts, milk, or eggs, it becomes a powerful protein-rich breakfast. It also keeps you full for hours.

Final Thoughts
Eggs are great source of protein but they’re not the only affordable, protein-rich food available in Nigeria. Whether you’re cooking beans, adding groundnuts to your meals, or enjoying a plate of egusi soup, there are so many delicious ways to boost your protein intake. The best part is that these options are already part of our daily meals.

So next time you’re looking to get your protein up, don’t just crack an egg — explore options and you might be surprised at how much goodness is already there.