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Indian Express
2 days ago
- Health
- Indian Express
Nutrition expert lists 20 foods that have more protein than eggs
Most of us depend on eggs to meet our protein requirements. But as experts point out, a diversified diet is much more beneficial for the body. As such, we asked a nutrition expert 20 things that have a higher protein content — even more than eggs. Why are eggs preferred? Eggs are widely considered a gold standard for protein, providing all essential amino acids in a highly bioavailable form. 'On average, a single large egg contains around 6 grams of protein, primarily concentrated in the egg white. However, while eggs are nutritious, several foods can surpass them in protein content, especially when measured per 100 grams,' said Dr Bhavana P, chief dietitian, Gleneagles Hospital, Lakdi Ka Pul, Hyderabad. For example, chicken breast, fish, paneer (cottage cheese), soya chunks, and lentils (dal) offer significantly more protein per serving. 'Soya chunks, in particular, can provide over 50 grams of protein per 100 grams, making them a plant-based powerhouse. Similarly, 100 grams of grilled chicken breast provides around 30 grams of protein. Dairy products like Greek yoghurt and paneer also deliver high protein content with additional calcium benefits,' said Dr Bhavana. From a nutritional standpoint, it is essential to balance protein quality and quantity. Dr Bhavana said that while eggs offer complete protein, they may not always be the highest in volume. 'Combining different sources — plant and animal-based — and combining different cereals and pulses can help meet protein needs effectively, especially for vegetarians. Consulting a nutritionist or doctor is advisable to tailor protein intake to individual health goals, age, and lifestyle,' said Dr Bhavana. Many foods can have more protein than eggs. Eggs are excellent, but not unmatched. Here are foods that have a higher protein concentration than eggs. 1. Moong Dal (Green Gram) – Supports digestion and is gentle on the stomach. It has 24 grams of protein per 100 grams. 2. Masoor Dal (Red Lentils) – Promotes heart health and manages cholesterol. It has 26 grams of protein per 100 grams. 3. Toor Dal (Arhar Dal) – Boosts energy and supports muscle maintenance. It has 22 grams of protein per 100 grams. 4. Chana Dal (Bengal Gram) – Aids weight management and improves satiety. It also has 22 grams of protein per 100 grams. 5. Rajma (Kidney Beans) – Keeps blood sugar stable and supports gut health. It has 8.7 grams of protein per 100 grams. 6. Black Chana (Kala Chana) – Helps build stamina and muscle strength. It has 20 grams of protein per 100 grams. 7. Kabuli Chana (White Chickpeas)– Supports digestion and blood sugar control. It has 20 grams of protein per 100 grams. 8. Soyabean – A plant-based powerhouse that supports bone density. It has 36-40 grams of protein per 100 grams. 9. Paneer (Cottage Cheese) – Strengthens bones and supports muscle recovery. It has 25 grams of protein per 100 grams. 10. Curd (Dahi) – Enhances gut flora and improves immunity. While plain curd contains around 3.5 grams of protein, low-fat varieties have around 6 grams of protein. 11. Buttermilk (Chaas) – Cools the body and aids digestion. It has 7.8 grams of protein per 100 grams. 12. Peanuts – Sustains energy levels and curbs hunger. It has 25.8 grams of protein per 100 grams. 13. Almonds – Boosts brain function and skin health. It has 21.2 grams of protein per 100 grams. 14. Cashews – Enhances nerve function and is a good energy source. It has 24 grams of protein per 100 grams. 15. Pumpkin seeds – Aid sleep and reduce inflammation. It has 29.84 grams of protein per 100 grams. 16. Amaranth – Improves bone strength and is naturally gluten-free. It has 14 grams of protein per 100 grams. 17. Bajra – Boosts endurance and supports heart health. It has 12.9 grams of protein per 100 grams. 18. Ragi – Promotes satiety and is excellent for bone health. It has 7.30 grams of protein per 100 grams. 19. Horse gram – Rich in protein and fibre, kollu has several nutritional benefits that boost metabolism. It has 22 grams of protein per 100 grams. 20. Peas – Are a brilliant source and have 6.9 grams of protein per 100 grams. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
The Australian
11-08-2025
- General
- The Australian
Masoor dal recipe from Sarina Kamini's cookbook What We Call Masala
A staple recipe for flavoursome dal is boosted with fenugreek carrots. But wait, there's also a tender, spicy lamb dish to pair with the lentils. Split red lentils, or masoor dal, make a soft style of dal that lacks the structure and integrity of channa (split chickpea) or toor (yellow split pigeon pea) dals. This means we prepare masoor dal differently, creating structure by using spices and produce that give the dal texture and tiers. Poached fenugreek carrot is my go-to to break up the 'glut' of red lentil dal, as is using more water in the initial cooking process. Curry leaf is the power boost to this process – it reinforces movement and adds an additional storey. Get started at least an hour beforehand, to give the lentils time to soak. Serves 6–8 as part of a shared meal INGREDIENTS 1½ cups (305g) masoor dal (split red lentils) 3 cups (750ml) water generous 1 teaspoon fine pink salt 1 teaspoon fine white sea salt scant 1 teaspoon turmeric powder 1 × 2 cm (¾ inch) piece of jaggery Fenugreek carrot 2 carrots, cut into 2–3 cm (¾–1¼ inch) pieces ½ cup (125ml) whey or vegetable stock 1 teaspoon fine pink salt ½ teaspoon red chilli powder scant ½ teaspoon fenugreek powder Curry leaf tadka 2 tablespoons mustard oil 1½ teaspoons yellow mustard seeds 1 teaspoon black mustard seeds 2–3 fresh curry leaf sprigs 2 garlic cloves, finely chopped METHOD Rinse and drain the lentils repeatedly in a large bowl until the water is clear, then add enough cold water to cover the lentils by about 4cm (1½ inches). Leave to soak for 1 hour. Drain the lentils and rinse them one last time. Transfer to a pressure cooker or large heavy-based saucepan and add the water, salts, turmeric powder and jaggery. Pressure-cook for 5 minutes or boil over medium heat for up to 35 minutes, until soft. Set aside and keep warm. Combine all the fenugreek carrot ingredients in a small saucepan, mix them together and place over medium – low heat. Bring to the boil, then cook for 15–20 minutes, until the carrots are just soft. Remove from the heat and stir into the cooked dal. Taste the dal now to compare with the final taste. Combine all the tadka ingredients in a small saucepan or frying pan and stir together. Warm through over medium heat, stirring frequently, until the curry leaves and mustard seeds are popping and fragrant but the garlic is not browned – you want it to retain its sweetness. This should take about 5 minutes. Remove from the heat and stir into the cooked dal. Taste the dal again to get a feel for how much movement in taste and weight is created by adding the tadka. Serve with basmati rice and Kalia. KALIA Serves 6 as part of a shared meal INGREDIENTS 1kg (2lb 4 oz) lamb leg, fat trimmed, cut into 5 cm (2 inch) chunks 1½ cups (375ml) water ¼ cup (60ml) milk 100ml (3½ fl oz) plain yoghurt Masala 3 teaspoons fennel powder 2¼ teaspoons fine pink salt 2 teaspoons ginger powder 1 teaspoon turmeric powder pinch of hing (asafoetida) powder 4 black cardamom pods, husks cracked 2 dried bay leaves Tadka 2 tablespoons mustard oil 1 teaspoon Ammi's garam masala (page 156) 4 green cardamom pods, husks cracked 4 cloves METHOD Combine the lamb and water in a large heavy-based saucepan and bring to the boil over high heat. This stage of cooking imparts an edgy textural structure to the lamb. Add the masala ingredients and stir them through, then cover and cook over high heat for about 20 minutes, stirring occasionally. The lamb should look quite tense, so don't worry if it seems a little hard. The next phase will soften it. Reduce the heat to medium-low and cook, uncovered, for about 10 minutes, until the lamb is tender. Combine the milk and ¼ cup (60ml) of the yoghurt in a small bowl and whisk together until smooth. Add to the lamb and cook over low heat, stirring constantly, for about 35 minutes, until the lamb has had the opportunity to relax into this slightly acidic dairy bed and become very tender. It's important to take time here. Combine the tadka ingredients in a small frying pan and temper the spices in the oil over medium heat for 1–2 minutes or until bubbling slightly and aromatic. Add to the lamb and stir through. For a richer result, stir the remaining yoghurt through until the lamb is glossy. Images and text from What We Call Masala by Sarina Kamini, photography by Patricia Niven. Murdoch Books RRP $49.99. Read related topics: HealthNutrition
NDTV
19-06-2025
- Health
- NDTV
How Amla And Curry Leaves Can Give You Long Black Hair You Have Been Desiring
The earliest memory I have with my grandmother was when I was little, she used to make all sorts of homemade concoctions, saying that these would give me thick, black and waist-length hair. But I'm sure it isn't just me, but many others like me. The thing is, beauty secrets don't come in fancy bottles, but from the kitchen. And two of my grandmother's favourites? Amla and curry leaves. These humble ingredients were treated like gold when it came to hair care. Today, our bathroom shelves are overflowing with products but the actual remedies are sitting quietly in our kitchens. So, let's find out how amla and curry leaves can benefit your hair, and how you can include them in your daily diet. Also Read: Losing Hair? This Easy Masoor Dal Salad Could Actually Help How Are Amla And Curry Leaves Helpful For Your Hair Amla and curry leaves are packed with essential vitamins, antioxidants, and minerals that support your scalp health. These nutrients help boost blood circulation and strengthen your hair from root to tip. Let's learn how these ingredients help your hair's health. Amla Benefits For Hair 1. Packed With Vitamin C Amla has more vitamin C than most citrus fruits, and that makes it excellent for building collagen. For the unversed, collagen is a protein that maintains your hair's strength and elasticity. 2. Boost Blood Flow Thanks to its iron-rich profile, Amla helps increase blood circulation around your hair follicles. More oxygen and nutrients reaching your scalp means healthier roots and faster hair growth. 3. Reduces Premature Greying Amla is known to support melanin production, which gives you its natural pigment. Regular intake can help delay the early greying of hair and keep it naturally dark and vibrant. 4. Soothes Your Scalp This fruit has anti-inflammatory and cooling properties that make it great for dealing with itchiness, dandruff, and general scalp irritation. 5. Strengthens Hair From Within Rich in flavonoids and antioxidants that protect your hair cells from everyday damage. With a regular consumption of amla, you can get stronger and shinier hair. Benefits Of Curry Leaves For Hair 1. Reduces Hair Thinning Curry leaves are packed with beta-carotene and amino acids, both of which are important to prevent hair loss and improve overall hair thickness. 2. Packed With Protein Your hair is made of keratin, which is a type of protein. Curry leaves support keratin production by supplying your body with essential proteins and enzymes that boost hair health. 3. Stop Premature Greying Traditionally, curry leaves are used to restore melanin in hair. So, including these in your diet will help slow down premature greying and give you thick, luscious locks. 4. Gives You A Balanced Scalp The antioxidants and antifungal compounds in curry leaves help flush out toxins and prevent buildup, which in turn keeps your scalp fresh. 5. Adds Shine Thanks to vitamins A, B, C, and E in the curry leaves, eating them can improve the texture of your hair over time. With regular intake, it'll give you smooth and silky hair in no time. How To Add Amla And Curry Leaves To Your Diet Now that you know how beneficial this combination is for your skin, let's find ways to include these in your diet. 1. Make A Tangy Chutney An easy way to add amla and curry leaves to your diet is by making a quick chutney using fresh curry leaves, grated amla, coconut, green chilli, and some lemon. It tastes amazing with dosas, idlis, or even roti. It makes for a delicious side dish perfect for everyday meals. 2. Add Them To Your Tadka Add some curry leaves into your tempering and add chopped or grated amlas to your dals, sabzis, or sambar. It's an effortless way to add the benefits without changing your regular meals. 3. Brew A Herbal Tea Boil sliced amla and curry leaves in water with a dash of haldi and ginger. Sip on this herbal drink in the morning and before bed. It is soothing, detoxifying, and great for your hair and digestion. 4. Blend Into Your Smoothie Add a small piece of amla and a few curry leaves into your morning smoothie with banana, spinach, and flaxseeds. You won't even taste the difference and it'll give you long and strong hair. 5. Make A Rice Mix Make a simple and delicious curry leaf rice with mustard seed tadka, chopped curry leaves, and amla pickle or powder in it. Pair it with your regular meals and say hello to long and strong tresses. Also Read: Hair Health: 5 Juices That Help In Faster Hair Growth So, include amla and curry leaves in your diet and you'll see long and thick hair in no time! Advertisement About Nikita Nikhil Meet Nikita, a passionate soul with an insatiable love for two things in life: Bollywood and food! When she's not indulging in binge-watching sessions, Nikita can be found behind the lens capturing moments or expressing her creativity through painting. For the latest food news, health tips and recipes, like us on Facebook or follow us on Twitter and YouTube. Tags: Amla Curry Leaves Hair Health Show full article Comments
