Guide

One medium brown egg has about six grams of protein, so two eggs can give around a quarter of many adults’ daily protein goal.

Brown and white eggs deliver similar protein per egg, so shell color matters far less than size, number, and how often you eat them.

This egg-based protein source delivers complete amino acids with low fat, low carbs, and flexible use in shakes, baking, and daily meals.

One large brown egg supplies about 6 grams of protein along with all nine amino acids your body cannot make on its own.

Brown and white eggs deliver around 6 grams of high-quality protein each, so shell color makes no real difference to your protein intake.

One large brown egg has around 6 to 7 grams of protein, almost the same as a white egg of the same size.

These small brown lentils pack around 12 grams of protein per cooked half cup, plus fiber and minerals that help keep meals filling and steady.

A cooked cup of brown lentils offers around 18 grams of protein and steady fiber, so one serving works well as a meat-free main or side.

A 100-gram serving of cooked brown lentils gives about 9 grams of protein along with fiber, iron, and steady energy from complex carbs.

A cup of cooked brown pasta usually offers about 7–9 grams of protein along with fiber that helps meals feel steady and satisfying.