What is egg replacement

The main substitute foods for eggs are tofu, milk, fish, chicken breast, and soybeans. These foods are similar in protein content and nutritional value to eggs, making them suitable for people who are allergic to eggs or need diversified protein sources.

1. Tofu

Tofu is made from soybeans and is rich in high-quality protein and calcium. Its protein structure is similar to animal protein and has a high digestion and absorption rate. The protein content of northern tofu is similar to that of eggs, making it suitable for cold mixing, stewing, or frying. Lactose intolerant individuals can use tofu as a substitute for dairy products to supplement calcium, but gout patients need to control their intake.

2. Milk

Milk contains complete protein and rich calcium. 250 milliliters of milk provides about 8 grams of protein, which is close to the content of an egg. Skimmed milk is suitable for people who control their fat intake, and the probiotics in fermented yogurt also contribute to gastrointestinal health. Lactose intolerant individuals can choose to replace it with zero lactose milk or yogurt.

III. Fish

White meat fish such as salmon and cod provide high-quality protein and Omega-3 fatty acids. 100 grams of fish meat contains about 20 grams of protein. Steaming or grilling can maximize the retention of nutrients, and deep-sea fish is also rich in vitamin D. However, people with high uric acid levels should pay attention to controlling their consumption frequency.

4. Chicken Breast

Chicken breast is a typical high protein and low-fat ingredient, containing about 23 grams of protein per 100 grams, and its amino acid composition matches the human body's needs well. Boiling or grilling can prevent additional oil intake, and fitness enthusiasts often use it as a source of protein supplementation, but it is important to ensure thorough cooking to avoid the risk of parasites.

V. Soybean

Soybean and its products, such as soybean milk and natto, contain more than 35% of plant protein, and are rich in active substances such as soybean isoflavones. Sprouted soybeans have a higher protein utilization rate and can be made into soybean paste or added to staple foods, but those with thyroid dysfunction should consult a doctor before consumption. When choosing egg substitutes, individual nutritional needs and health conditions should be considered, and it is recommended to rotate multiple protein foods to ensure nutritional balance. Vegetarians can focus on combining legumes and grains to improve protein utilization, and special populations should be monitored for possible allergic reactions. These substitutes can be paired with vegetables and fruits in daily diet, and more nutrients can be preserved through low-temperature cooking methods such as steaming, to avoid long-term single intake of certain foods leading to nutritional imbalance.