15 Foods That Have More Protein Than an Egg

Eggs are celebrated for their protein content, but many foods surpass them in protein power. This blog explores 15 such foods, each packing more protein per serving than an egg. Whether you’re looking to diversify your protein sources or enhance your nutrition, these options offer delicious and versatile ways to do so.

1. Chicken Breast

Chicken breast is a powerhouse of protein, delivering around 31 grams per 100 grams, making it significantly richer in protein compared to an egg. It’s incredibly versatile in the kitchen, able to be grilled, baked, or sautéed. Its mild flavor pairs well with a variety of spices and sauces, making it a staple in many households. For those aiming to build muscle or maintain a healthy diet, chicken breast is an excellent choice. Its low-fat content adds to its appeal, allowing you to indulge without guilt. Experiment with different marinades for exciting flavors.

2. Almonds

Almonds are not only a tasty snack but also a great source of protein. With approximately 21 grams of protein per 100 grams, they offer a convenient, plant-based protein boost. Almonds are also rich in healthy fats and can be enjoyed in various forms, including raw, roasted, or as almond butter. This nut is an excellent choice for vegetarians and those looking to enhance their dietary intake with plant-based options. Incorporate them into your meals by adding chopped almonds to salads, yogurt, or oatmeal. Their crunchy texture adds delightful variety.

3. Greek Yogurt

Greek yogurt stands out for its high protein content, offering around 10 grams per 100 grams. This thick, creamy dairy product is more than just a breakfast option; it can be used in smoothies, desserts, and even savory dishes. Greek yogurt supports muscle repair and growth, making it ideal for fitness enthusiasts. Its tangy flavor complements both sweet and savory ingredients, allowing for creative culinary applications. Experiment with different toppings like granola, fruits, or nuts for extra flavor and texture. It’s a delicious way to boost your protein intake.

4. Lentils

Lentils are a plant-based protein treasure, providing around 9 grams of protein per half-cup cooked serving. They are a staple in vegetarian and vegan diets due to their versatility and nutritional profile. Lentils are also rich in fiber, which aids in digestion. They can be used in soups, stews, salads, or even made into patties. Lentils are not only nutritious but also budget-friendly and easy to cook. Try incorporating them into your meals for a hearty, protein-rich addition that keeps you full longer.

5. Quinoa

Quinoa is a complete protein, offering all nine essential amino acids and around 8 grams of protein per cup cooked. This ancient grain is a fantastic option for those seeking plant-based protein. Its light, fluffy texture and slightly nutty flavor make it a delightful addition to any meal. Quinoa is versatile, fitting well into salads, as a side dish, or as a base for bowls. It’s easy to prepare and pairs well with a variety of ingredients. Consider using quinoa as a base for a colorful vegetable stir-fry or salad.

6. Cottage Cheese

Cottage cheese is a protein-rich dairy product, boasting approximately 11 grams of protein per 100 grams. Its creamy texture and mild flavor make it a versatile ingredient in both sweet and savory dishes. It’s ideal for breakfast or a snack, and pairs well with fruits, nuts, or honey. Cottage cheese is a favorite among athletes and those on high-protein diets due to its muscle-repair properties. Try adding it to smoothies or using it as a topping for toast. Its adaptability makes it a cherished staple in many diets.

7. Tempeh

Tempeh, made from fermented soybeans, contains approximately 19 grams of protein per 100 grams, making it a robust plant-based protein source. Its firm texture and nutty flavor make it a favorite in vegetarian and vegan dishes. Tempeh can be grilled, sautéed, or added to stews and curries. It’s an excellent meat substitute, offering a rich nutritional profile including probiotics. Consider marinating and grilling tempeh for a tasty addition to salads or sandwiches. Its versatility and satisfying texture make it a fantastic choice for anyone looking to increase their plant-based protein intake.

8. Pumpkin Seeds

Pumpkin seeds, or pepitas, are tiny yet mighty when it comes to protein content, offering about 19 grams per 100 grams. These seeds are not only protein-packed but also rich in magnesium and antioxidants. They make a great snack on their own or can be added to salads, yogurt, or baked goods for an extra protein boost. Their crunchy texture adds a delightful contrast when combined with softer foods. Try roasting them with a dash of salt for a tasty, nutrient-rich snack that you’ll enjoy any time of the day.

9. Peanut Butter

Peanut butter is a beloved spread, offering around 25 grams of protein per 100 grams. It’s not just tasty but also incredibly versatile. You can spread it on toast, blend it into smoothies, or even use it in savory dishes. Peanut butter is packed with healthy fats and essential nutrients. It’s a favorite among athletes for its energy-boosting properties. Try making your own peanut butter at home for a fresher taste and fewer additives. Its creamy, rich flavor makes it a delightful way to add more protein to your diet.

10. Tuna

Tuna is a protein superstar, offering about 30 grams per 100 grams, making it one of the most protein-rich foods available. This fish is not only high in protein but also rich in omega-3 fatty acids, promoting heart health. Tuna can be enjoyed grilled, cooked, or as part of salads and sandwiches. Its firm texture and mild flavor make it a versatile ingredient in many cuisines. Consider adding tuna to a fresh salad for a nutritious meal that satisfies both taste and health requirements. It’s an excellent choice for seafood lovers.

11. Edamame

Edamame, young soybeans, provide about 11 grams of protein per 100 grams. These bright green pods are not only a delicious snack but also a fantastic source of plant-based protein. They are simple to prepare; just steam and sprinkle with a bit of salt for a tasty treat. Edamame can also be added to salads, stir-fries, or blended into dips. Their subtle flavor and pleasing texture make them a hit at any gathering. Including edamame in your diet is an easy and delicious way to boost your protein intake.

12. Black Beans

Black beans are a staple in many diets, offering about 8 grams of protein per half-cup cooked serving. They are rich in fiber, antioxidants, and several vital nutrients, making them a nutritious addition to any meal. These beans are versatile, fitting seamlessly into dishes like tacos, soups, and salads. They’re not only delicious but also budget-friendly. Black beans’ satisfying texture and earthy flavor make them a beloved ingredient worldwide. Try them as a filling for burritos or as a base for a hearty soup. They’re a wholesome and tasty protein source.

13. Chickpeas

Chickpeas, also known as garbanzo beans, provide around 15 grams of protein per cup cooked. They are a staple in Mediterranean and Middle Eastern cuisines, known for their nutty flavor and smooth texture. Chickpeas can be roasted for a crunchy snack, blended into hummus, or added to salads and stews. They are highly versatile and can be used in both savory and sweet dishes. Their rich protein content makes them an excellent choice for vegetarians and those looking to increase plant-based foods in their diet. Experiment with various recipes to enjoy their full potential.

14. Beef

Beef is a classic source of protein, offering around 26 grams per 100 grams. It is a staple in many diets due to its rich flavor and high nutritional value. Beef is also a source of essential vitamins and minerals, including iron and zinc. Whether grilled, roasted, or sautéed, beef provides a hearty meal that satisfies both hunger and taste buds. Its robust texture and savory flavor make it a beloved choice worldwide. For a balanced meal, pair beef with vegetables or whole grains. Its substantial protein content supports muscle growth and overall health.

15. Seitan

Seitan, often called wheat meat, is a protein powerhouse with about 25 grams per 100 grams. Made from gluten, it’s a popular meat substitute for vegetarians and vegans due to its dense texture and ability to absorb flavors well. Seitan is incredibly versatile, perfect for stir-fries, sandwiches, and more. Its chewy consistency mimics that of meat, making it a favorite in plant-based cooking. Try marinating and grilling it for a delicious addition to your meal. Seitan’s high protein content and versatility make it a valuable choice for those seeking meat alternatives.