13 Foods That Contain More Protein Than An Egg
Looking to boost your protein intake beyond the humble egg? While eggs pack about 6 grams of protein each, plenty of everyday foods offer even more protein punch per serving.
Whether you’re building muscle, managing hunger, or simply trying to eat healthier, these protein powerhouses deserve a spot on your plate.
Ready to discover some surprisingly protein-rich alternatives that might already be in your kitchen?
1. Greek Yogurt: The Creamy Protein Champion
Spoon for spoon, Greek yogurt delivers a protein wallop that leaves eggs in the dust. A single cup contains roughly 20 grams of protein – that’s more than three eggs!
The straining process removes excess whey, creating that signature thick texture while concentrating the protein content.
Beyond building muscles, this dairy dynamo supports gut health with beneficial probiotics.
2. Cottage Cheese: The Overlooked Protein Goldmine
Grandma was onto something with this old-school favorite. A cup of cottage cheese delivers a whopping 24 grams of protein, quadrupling what you’d get from an egg.
The lumpy appearance might not win beauty contests, but your muscles won’t care about looks. This versatile dairy delight works in both sweet and savory dishes, making it perfect for protein-packed pancakes or creamy dips.
3. Lentils: Tiny Legumes, Mighty Nutrition
These humble little discs might not look impressive, but they’re nutritional heavyweights. A cup of cooked lentils provides about 18 grams of protein, along with a fiber bonus that eggs can’t match. The protein-fiber combo keeps you full for hours.
Red, green, brown, or black – each variety brings slightly different flavors to your table, perfect for soups, salads, or as a meat substitute in countless dishes.
4. Chicken Breast: The Lean Protein Machine
Fitness enthusiasts swear by this protein superstar for good reason. A 3-ounce serving of chicken breast delivers about 26 grams of protein – more than four eggs!
Beyond just protein content, chicken breast earns its reputation as a muscle-building food because it’s packed with all nine essential amino acids.
The versatile poultry powerhouse takes on practically any flavor you throw at it, from spicy buffalo to subtle lemon herb.
5. Tuna: Ocean’s Protein Treasure
Pop open a can of tuna, and you’ve unlocked a protein goldmine from the deep. A 3-ounce serving contains approximately 20 grams of high-quality protein, making this fish a swimmer’s delight.
Beyond muscle support, tuna delivers heart-healthy omega-3 fatty acids that eggs simply can’t match. The convenient canned variety means you’re always minutes away from a protein-packed meal – no cooking required!
6. Pumpkin Seeds: Crunchy Protein Nuggets
Don’t toss those seeds after carving your Halloween pumpkin! These crunchy morsels pack about 8.5 grams of protein per ounce – significantly more than an egg.
The protein punch comes with bonus magnesium and zinc, supporting hundreds of bodily functions. Roasted with a sprinkle of salt or spices, they transform into an addictively crunchy snack that satisfies protein needs and snacking cravings simultaneously.
7. Quinoa: The Ancient Grain Protein Star
This South American seed (yes, it’s technically a seed!) outshines other grains in the protein department. One cup of cooked quinoa delivers about 8 grams of complete protein, meaning it contains all nine essential amino acids.
The tiny spheres expand while cooking to reveal their signature spiral tail. Fluffy and slightly nutty, quinoa works as a protein-boosted replacement for rice or as the hearty base for grain bowls and salads.
8. Edamame: Green Protein Pods
These vibrant green soybeans might look like humble peas, but they’re protein powerhouses in disguise. A cup of edamame shells out about 17 grams of protein – nearly triple what you’d get from an egg!
Popular in Japanese restaurants, these fun-to-eat pods deliver a satisfying pop when squeezed. The slightly sweet, nutty flavor makes them perfect for snacking, while their complete protein profile supports muscle maintenance and growth.
9. Black Beans: Protein-Packed Plant Power
These glossy little legumes might be small, but they’re mighty in the protein department. A cup of cooked black beans contains about 15 grams of protein, more than doubling the protein content of an egg.
The dark color signals their rich antioxidant content – something eggs can’t compete with. Versatile enough for everything from burritos to brownies (yes, really!), these beans bring both protein and fiber to keep hunger at bay for hours.
10. Tempeh: Fermented Protein Block
This Indonesian staple might look strange, but one bite converts many skeptics. A 3-ounce serving packs about 16 grams of protein – that’s almost three eggs worth!
Made from fermented soybeans, tempeh’s firm texture and nutty flavor make it perfect for slicing and grilling like meat.
The fermentation process not only creates that unique flavor but also makes the nutrients more bioavailable than in other soy products.
11. Seitan: The Wheat Meat Protein Bomb
Not all wheat products are low in protein! This vegetarian meat alternative, made from vital wheat gluten, delivers a staggering 25 grams of protein per 3.5-ounce serving.
The chewy, dense texture has earned seitan the nickname “wheat meat” for its uncanny resemblance to chicken or beef.
Its mild flavor soaks up marinades and spices beautifully, making it a chameleon in the kitchen for protein-focused meals.
12. Peanut Butter: Creamy Protein Spread
America’s favorite sandwich spread isn’t just delicious – it’s protein-packed too! Two tablespoons of peanut butter spread about 8 grams of protein onto your toast, edging out an egg’s 6 grams.
The protein comes with healthy fats that keep you satisfied longer than an egg alone might. Natural versions, containing just peanuts and maybe salt, deliver the most nutritional bang without added sugars or oils diluting the protein power.
13. Nutritional Yeast: Cheesy Protein Flakes
These golden flakes might look like fish food, but they’re actually a protein powerhouse. Just two tablespoons contain about 8 grams of complete protein, outperforming an egg while adding a cheesy, nutty flavor to foods.
Beloved by vegans for its cheese-like taste, nutritional yeast (affectionately called “nooch”) is typically fortified with B vitamins.
Sprinkle it on popcorn, pasta, or roasted vegetables for an instant protein and flavor boost without dairy.