If there is one food that has earned its fame the hard way, it is the egg. It stands as one of the undisputed kings when we talk about proteins. It is versatile, affordable, packed with nutrients, and has earned a well-deserved reputation as a health ally. But what if I told you there is a different, far less popular food that not only contains more protein than the egg but can also help you sleep better?

The nutritionist Julia Farré is clear on this, and the point is that sometimes the best nutrients come in a much smaller, less-popular form. This ingredient, which until now slipped under the radar in the pantry, must become a staple in your salads, desserts and recipes. Because, besides being tasty, it hides a powerful combination of nutrients that benefit both body and mind. Can you guess what it is?

The Egg’s Long-Standing Reign

So much has been said about the egg that, in the hand, it feels like you are holding a small mystery of nature. A few years ago, people said not to eat it too often; now it should be in our recipes every day. The middle ground, as ever, seems the most sensible. And we cannot deny that the egg is one of the best protein sources available in the animal world.

This has meant that, for years, the egg has become the reference food when discussing complete proteins. That is to say, it contains all nine essential amino acids that our bodies need to build tissues, produce enzymes, or bolster the immune system. Moreover, its nutritional profile is well balanced, with healthy fats, B vitamins, and minerals such as selenium and phosphorus.

Its high nutritional value, together with its accessibility, has made it the favourite of athletes. Just as Gaston, the character from Beauty and the Beast, «ate dozens of eggs and that’s why he grew so strong», many sports enthusiasts include this food in their diet to repair and build muscle mass. But, as unbeatable as it may seem, there is a food that edges it in terms of protein content… And it comes with added benefits you may not have imagined.

 

This is the food that has more protein than the egg

You might be surprised, but the protein-rich food that surpasses the egg is not of animal origin. It is a 100% plant-based food that is tucked inside a small shell: pumpkin seeds.

While a large egg provides around 13 grams of protein per 100 grams, pumpkin seeds can deliver between 19 and 33 grams in the same quantity.

The nutritionist Julia Farré explains it in one of the videos she shares on social media to inform her followers about her speciality, nutrition: “The egg is a classic for protein, but there is a food that has more and, moreover, helps you sleep.”

This last part refers to a particularly effective combination of minerals and nutrients found in pumpkin seeds. This seed contains tryptophan, magnesium and zinc, three nutrients that actively participate in the production of serotonin and melatonin, two substances key to regulating sleep and improving night-time rest.

In addition to supporting your muscle health and improving the quality of your rest, this tiny seed is an excellent source of healthy fats, such as omega-3, which help reduce inflammation and may improve cardiovascular health. It is also rich in natural antioxidants, such as vitamin E, and phenolic compounds that protect against cellular damage. And to top it off, they help maintain healthy skin, hair and nails.

In short, this seed—something you’ve probably eaten as a snack and perhaps forgotten in the cupboard—is not only an excellent source of protein: it is a small capsule of health you can include in any meal of the day.

How to include pumpkin seeds in your recipes?

If you’re not sure where to start, here are several simple ways to incorporate pumpkin seeds into your daily diet. They’ll add texture, flavour and that nutrient boost that no meal should be without.

  • In salads. When your salad is ready, sprinkle the seeds on top to give them a crunchy, nutritious touch.
  • In vegetable purées or soups. If you add pumpkin seeds to your soups or purées just before serving, they’ll retain their texture and contribute their many nutrients to your dishes.
  • With natural yoghurt. For breakfast or a snack, you can mix pumpkin seeds with fruit, yoghurt and a drizzle of honey. They’re delicious!
  • On toast. If you’re making avocado on toast with some soft cheese, pumpkin seeds can add flavour and nutrients to your breakfast.
  • In main courses. Finally, you can add pumpkin seeds to a range of dishes, such as pilafs or roasted vegetables, to maximise their nutritional value.

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