BANGKOK, Thailand – One boiled egg provides around 7 grams of protein, 5 grams of fat and 75 calories. For anyone looking to add variety to their meals or find an alternative when eggs are unavailable, several everyday foods offer a similar amount of protein. According to the nutritional comparisons in the report, the following foods can provide approximately the same 7 grams of protein as one boiled egg:
- Pork with a little fat – 30g: Approximately two tablespoons, providing around 7 grams of protein.
- Grilled pork – 30g: A serving of approximately two tablespoons offers a similar amount of protein.
- Fatty minced beef – 30g: Around two tablespoons can provide approximately 7 grams of protein.
- Chicken with skin – 30g: A small serving offers a comparable amount of protein and energy.
- Fried fish – 30g: Approximately two tablespoons provide a similar protein and fat content.
- Mozzarella cheese – one slice: Provides around 7 grams of protein and 5 grams of fat.
- Soy milk – 240ml: One cup of plain soy milk provides approximately 7 grams of protein.
- Silken tofu – 120g: One full tube provides approximately 7 grams of protein.
Boiled eggs remain an affordable and convenient source of nutrition, but these alternatives can help make everyday meals more varied while maintaining protein intake. The comparisons are approximate. Actual protein, fat and calorie values vary depending on the food’s brand, preparation method and fat content.
