The Cheap Grain With More Protein Than An Egg

Don't get us wrong, we love us some eggs, whether fried, hard boiled, or scrambled in brown butter. Eggs are pretty great in all forms. When it comes to high-protein foods, however, eggs are not the top dog that some folks seem to think they are. There are six grams of protein in one egg, which is a respectable amount, to be sure, but there's a whole list of foods with more protein than an egg, and one item in particular caught our eye. A grain commonly designated as a "superfood," quinoa is not only packed with more protein than an egg, but it's exceedingly dense in all sorts of nutrients that you definitely want in your body. Plus, it can be priced as low as 23 cents per ounce, depending on where you buy it and what brand. This is not an over-priced trendy health food!

A cooked cup of quinoa has eight grams of protein. A healthy adult without too much daily athletic activity needs to maintain protein consumption of about 0.8 grams per kilogram (not pound!) of body weight, as per the Mayo Clinic. If you're over 40 or have an especially active lifestyle, those needs increase. Adequate protein consumption is necessary for cell development and replacement in your body, and affects overall health and even your expected lifespan. Quinoa won't get you all the way to your daily protein goal, true, but compared to other side dish superstars in its culinary oeuvre like rice or potatoes — or even other protein-rich foods like eggs! — quinoa is a worthy replacement that can bolster your intake while also satisfying your itch for something starchy.

Quinoa, though classified as a whole grain, is technically a seed. You may see these granules in a few different colors. In addition to protein, its biggest selling point, quinoa is also rich in folate, magnesium, and vitamin B. Those watching their fiber intake will also have a lot to love about quinoa — it contains five grams per serving. As a plant-based protein source, quinoa is pretty much unstoppable when it comes to nourishing the body. Luckily, it's tasty and easy to cook as well.

When it comes to preparing quinoa, the sky's the limit in terms of culinary uses. You'll want to remember the appropriate water-to-grain ratio when cooking it, but there aren't a lot of other tricks involved. In a pot with water, you can make fluffy, enticing cooked quinoa that mounds up on the plate like couscous and is amenable to a variety of herbs and spices for seasoning. You can stud it with vegetables, use it as the basis of a grain bowl with every topping you can imagine, or wrap it up in a burrito. But quinoa's neutral taste also makes it a worthy filler to any dish you want to pack with a little extra protein: think salads, stews ... or even cookie dough! (Yes, really!) On that same note, use it to thicken your soups! Once you get comfortable with cooking it, you'll realize that quinoa improves many dishes, whether in terms of texture or simply giving a nutritional boost that does your body good.