Eggs are commonly considered a staple food – for many people they are a go–to for protein, and they are used in many dishes both savoury and sweet. So, if you’ve discovered the cruelty of the egg industry you may be wondering how exactly you can replace eggs in your diet. Luckily, there are plenty of plant-based alternatives for eggs that are affordable as well as easy, nutritious, and delicious!
Are eggs really the cheapest source of protein? Here is a run-down of the protein content and cost for eggs versus tofu, beans and oats, some great sources of plant-based protein.
| Food type | Product | How much protein in 50g of this food? | How much does it cost to get 100g of protein from this food? |
| Eggs
| Rise ‘n’ Shine colony cage eggs 12pk (about 600g) for $6.99 | 6.3g protein per 50g of egg (about 1 large egg) | $9.24 for 100g of egg protein |
| Tofu
| Macro firm tofu 450g for $5.70 (according to website not in-store packaging) | 8.5g protein per 50g of tofu | $7.45 for 100g of tofu protein
|
| Kidney beans
| Woolworths kidney beans 420g (1 can) for $1.40
| 2.4 protein per 50g of kidney beans | $6.94 for 100g of kidney bean protein
|
| Black beans
| Woolworths black beans 420g (1 can) for $1.40
| 3.75g protein per 50g of black beans | $4.40 for 100g of black bean protein.
|
| Oats
| Woolworths rolled oats 750g for $2.99 | 6.55g protein per 50g of oats (raw) | $3.04 for 100g of oat protein |
As we can see, tofu has more protein per 50g than eggs do and is slightly cheaper! Oats also have more protein per 50g and are far cheaper than eggs, making them a very cheap breakfast protein source. Beans on the other hand have less protein per 50g, but are a cheap source of protein because you can get a lot for a low cost.
Ready to try something new? Save lives, protect the planet and kickstart a healthier lifestyle! Our Plant-Based Challenge has all the recipes, tips, information and inspiration you’ll need to get started on a journey to kindness.
Every major step forward for animals in Aotearoa has one thing in common — people like you.
SAFE is launching our very first Annual Giving Appeal and we need your help to raise $100,000 to ensure we can keep fighting for animals in the year ahead.