Protein is essential for muscle growth, tissue repair, hormone production, and overall health. Eggs are often considered a top protein source, with about 6 grams per large egg, but there are many foods that provide higher protein content per serving. Including a variety of protein-rich foods in your diet ensures you get all essential amino acids, supports weight management, and helps maintain energy levels throughout the day. Here are 10 foods that contain more protein than eggs.
- Chicken Breast
Skinless, cooked chicken breast provides around 31 grams of protein per 100 grams. It is low in fat and versatile for grilling, baking, or stir-frying, making it ideal for high-protein diets. - Greek Yogurt
Greek yogurt offers roughly 10 grams of protein per 100 grams. It is thicker and creamier than regular yogurt and works well for breakfasts, snacks, or smoothies. Opt for plain, unsweetened varieties to maximize protein benefits. - Tuna
Canned or fresh tuna contains about 29 grams of protein per 100 grams. It is low in fat, high in essential amino acids, and suitable for salads, sandwiches, or grilled dishes. - Cottage Cheese
Cottage cheese provides around 11 grams of protein per 100 grams. It is also rich in calcium and can be eaten alone, added to salads, or mixed with fruits for a protein boost. - Lentils
Cooked lentils offer 9 grams of protein per 100 grams. They are plant-based, high in fiber, and versatile for soups, stews, or salads. - Almonds
Almonds contain about 21 grams of protein per 100 grams. They make a convenient snack, can be added to oatmeal or salads, and provide healthy fats, vitamin E, and minerals. - Quinoa
Cooked quinoa has around 8 grams of protein per cup (185 grams), which is higher than a single egg. It is a complete protein, containing all nine essential amino acids, and works well in salads, bowls, and side dishes. - Lean Beef
Lean beef provides approximately 26 grams of protein per 100 grams. It is rich in iron and vitamin B12 and can be used in steaks, stews, or ground beef dishes. - Edamame
Edamame, or young soybeans, contain about 11 grams of protein per 100 grams. They can be boiled, steamed, or added to salads and stir-fries for a plant-based protein boost. - Tempeh
Tempeh provides around 19 grams of protein per 100 grams. It is a fermented soy product with a firm texture, ideal for grilling, stir-frying, or adding to sandwiches and bowls.
While eggs are a healthy and convenient source of protein, including higher-protein foods like chicken, tuna, Greek yogurt, and tempeh can help you meet daily protein requirements more efficiently. Diversifying your protein sources supports muscle growth, enhances satiety, and ensures balanced nutrition for overall health and wellness.
