As per experts, a large whole raw egg which weighs between 40-70 gms contains 6.3 gms of protein. And 100 gms of eggs contain around 13 gms of protein.
It is also rich in choline, vitamin A, phosphorus, iron, vitamin D, vitamin B12, selenium, and riboflavin.
Quinoa, which is a rich source of fiber, folate, and zinc, contains around 14-16.7 gms of protein in 100 gms.
Tofu on the other hand is a plant-based food made from soybean and contains all the essential amino acids, vitamins and minerals, including calcium, manganese, copper, selenium, vitamin A, phosphorus, iron, magnesium, and zinc.
Almonds are one of the tree nuts with the highest amount of protein along with fiber, fat, sugar, vitamin E, calcium, and magnesium. It is said to contain 21.15 gms of protein in 100 gms.
These humble seeds offer 29-30 gms of protein in 100 gms along with other essential nutrients like healthy fats, antioxidants, vitamins, manganese, potassium, calcium, iron, and magnesium.
100 gms of peanut butter offers around 25 gms of protein and is a rich source of fiber and other essential nutrients.