by 7 Foods with More Protein Than Eggs
Eggs are a popular source of protein, offering around 6 grams of protein per large egg. But did you know there are several foods that pack even more protein per serving than eggs? Whether you’re trying to build muscle, lose weight, or just eat healthier, these high-protein alternatives can help you meet your nutrition goals.
Here are 7 protein-rich foods that beat eggs in protein content:
1. Greek Yogurt
Protein: ~17–20g per 200g (7 oz)
Greek yogurt is not only creamy and delicious but also an excellent source of protein. It has almost triple the protein of regular yogurt and is rich in calcium and probiotics. It’s perfect as a snack, breakfast, or post-workout recovery food.
2. Chicken Breast
Protein: ~26g per 100g (3.5 oz)
Lean and versatile, chicken breast is a go-to protein source for fitness lovers. It contains over four times the protein of one egg and is low in fat, especially when skinless. Great grilled, baked, or added to salads and wraps. 7 Foods with More Protein Than Eggs.
3. Lentils (Cooked)
Protein: ~18g per cup (198g)
Lentils are a plant-based protein powerhouse, offering more protein per cup than three eggs. They’re also high in fiber, iron, and antioxidants. Ideal for vegetarians and vegans, lentils can be used in soups, curries, or salads.
4. Tofu (Firm)
Protein: ~20g per cup (248g)
Tofu is made from soybeans and contains complete protein — meaning it has all nine essential amino acids. Firm tofu has more protein than eggs and is a great meat substitute for stir-fries, grills, and even sandwiches.
5. Tuna (Canned in Water)
Protein: ~24–27g per 100g (3.5 oz)
Tuna is a super-lean protein option with nearly five times the protein of a single egg. It’s rich in omega-3 fatty acids and ideal for high-protein diets. Add it to salads, wraps, or eat straight from the can.
6. Cottage Cheese (Low-Fat)
Protein: ~28g per cup (210g)
Cottage cheese is a muscle-building favorite. Just one cup gives nearly five eggs worth of protein! It’s also rich in casein protein, which digests slowly, making it great for nighttime meals or snacks.
7. Quinoa (Cooked)
Protein: ~8g per cup (185g)
Though not as high in protein as meats or dairy, quinoa still beats eggs in protein per serving — and it’s a complete plant protein. Plus, it’s gluten-free and high in fiber, iron, and magnesium.
