Health · Fitness & Nutrition · 17 hrs ago
Five everyday foods offer protein and fibre alongside eggs
Eggs provide about 6 grams of protein and very little fibre, according to dietitian Ginni Kalra of Aakash Healthcare.
Lentils, edamame and chickpeas can provide more of both nutrients per cooked cup, while quinoa offers slightly more protein than an egg and some fibre.
Oats topped with seeds can also make a meal richer in protein and fibre.
These are everyday foods that can be added to meals such as soups, salads, breakfasts and grain bowls.
Eggs contain all essential amino acids, while many plant protein sources may benefit from being paired with grains or seeds.
The foods are therefore additions or alternatives, rather than exact nutritional replacements for eggs.
Their fibre may help with fullness and slower carbohydrate absorption, but people with kidney concerns should ask a health professional about suitable portions and protein needs.
Lentils, edamame, chickpeas, quinoa and oats with seeds can provide protein and fibre, unlike eggs, which contain virtually no fibre.
A regular egg provides around 6 grams of protein, according to dietitian Ginni Kalra.
One cup of cooked lentils contains about 18 grams of protein and 15 grams of fibre.
Kalra says these foods can complement or serve as alternatives to eggs, but should not be treated as one-for-one nutritional replacements.
She advises people with kidney disease or early kidney concerns to consult a healthcare professional before increasing their protein intake.
- Who
- Dietitian Ginni Kalra discusses food options for people seeking protein and fibre.
- What
- The article compares eggs with five everyday foods that provide protein and fibre.
- When
- The article was published on 2026-10-11.
- Where
- Not stated
- Why
- These foods may help people increase their protein and fibre intake.
This story does not have two clearly opposing sides.
These are not obscure ‘superfoods’; rather, they are everyday kitchen staples most of us already have at home.
Eggs provide complete protein, containing all the essential amino acids, while most plant protein sources may benefit from being paired with grains or seeds to improve the overall amino acid profile.
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- Egg protein
- Around 6 grams per regular egg
- Cooked lentils
- About 18 grams protein and 15 grams fibre per cup
- Cooked edamame
- About 17 grams protein and 8 grams fibre per cup
- Cooked chickpeas
- About 14–15 grams protein and 12 grams fibre per cup
- Cooked quinoa
- About 8 grams protein and 5 grams fibre per cup
Sources
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