15 Foods That Pack More Protein Than Eggs

Eggs are often hailed as a go-to source of protein, but did you know that plenty of other foods offer even more protein per serving? If you want to diversify your diet or seek plant-based alternatives, these protein-packed foods can help you meet your daily protein needs. So, let’s explore these 15 unexpected options.

Greek Yogurt

A complete protein source, Greek yogurt contains all nine significant amino acids that can only be obtained from food and cannot be produced by the body. A standard serving of Greek yogurt (about 6 ounces or 170 grams) can contain anywhere from 15 to 20 grams of protein, or even more in some brands or varieties. 

Cottage Cheese

The protein in cottage cheese primarily comes from casein, a slow-digesting protein found in milk. Casein protein is highly bioavailable, meaning the body efficiently utilizes it for muscle repair, growth, and overall health. The slow digestion rate of casein protein also helps promote feelings of fullness and satiety.

Tofu

Tofu comes in various textures, including silken, soft, firm, and extra-firm, each suited to different culinary applications. Firmer varieties of tofu tend to have a higher protein content and a meatier texture, making them ideal for grilling, stir-frying, and adding to salads and sandwiches.

Quinoa

Quinoa, a gluten-free pseudo-grain, is known for its high protein content and impressive nutritional profile. A cooked cup of quinoa (approximately 185 grams) typically contains around 8 grams of protein, whereas an egg contains approximately 6-7 grams. Quinoa has more protein per serving than eggs, making it a good option for vegetarians and vegans who want to improve their protein intake.

Chickpeas

It is a plant-based protein source, making it a great choice for individuals looking to diversify their protein sources. Moreover, these are cholesterol-free and low in saturated fat, making them a heart-healthy alternative for individuals concerned about cardiovascular health.

Lentils

Lentils provide a range of essential nutrients, including iron, magnesium, phosphorus, potassium, and B vitamins. They have an earthy flavor and a firm texture that pairs well with various ingredients and seasonings. Lentils can be enjoyed in soups, stews, salads, curries, and casseroles or used as a meat substitute in burgers, meatballs, and tacos.

Edamame

Also known as young soybeans, edamame are rich in protein, with around 18.5 grams of protein per 1-cup serving (cooked). Along with protein, edamame is packed with essential nutrients such as fiber, vitamins (like folate, vitamin K, and vitamin C), minerals (such as iron, magnesium, and potassium), and antioxidants.  

Seitan

Made from gluten, the protein found in wheat, seitan has a meaty texture and a savory flavor. Despite being low in lysine, an essential amino acid, seitan is rich in protein, roughly 25 grams per 3.5-ounce serving. Its high protein content makes it a satisfying meat substitute and an excellent option for those looking to increase their protein intake while avoiding animal products. 

Lentil Pasta

Unlike traditional wheat pasta, Lentil pasta is gluten-free and made with lentil flour. What sets it apart is its impressive nutrient profile, bragging protein, fiber, complex carbohydrates, and essential vitamins and minerals. This combination makes it a filling and nutritious choice for those who need protein while maintaining a balanced diet.

Almonds

Packed with plant-based protein, a single serving of almonds provides around 6 grams of protein per ounce. Beyond protein, these nuts are rich in healthy fats, fiber, vitamins, and minerals, contributing to overall well-being. Whether enjoyed whole as a snack, blended into almond butter, or sprinkled over salads and yogurt, almonds offer a satisfying and convenient way to incorporate protein into your diet.

Chia Seeds

In addition to protein, chia seeds contain fiber, omega-3 fatty acids, and many other minerals, promoting heart health, aiding digestion, and supporting overall well-being. When soaked, their neutral taste and gel-like consistency make them versatile, allowing easy incorporation into smoothies, puddings, salads, and baked goods. 

Hemp Seeds

Hemp seeds are high in healthy fats, fiber, and minerals, enhancing their nutritional value. Incorporating these seeds into your diet is simple – sprinkle them on salads, blend them into shakes, or use them as a topping for yogurt or oatmeal.

Spirulina

Spirulina is an algae packed with protein, offering around 8 grams per 2-tablespoon serving. It contains vitamins and antioxidants, making it a popular supplement for vegetarians and vegans.

Tempeh

This is an Indonesian food made from fermented soybeans. It offers numerous health benefits, including probiotics from the fermentation process, which support gut health and digestion. Its firm texture and nutty flavor make tempeh an ingredient that can be marinated, grilled, or crumbled into various dishes, from stir-fries to sandwiches.

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a nutritious and convenient protein option that offers a host of health benefits. Despite their small size, pumpkin seeds are rich in healthy fats, fiber, vitamins, and minerals, including magnesium, iron, and zinc. These nutrient-packed seeds are also known for their anti-inflammatory properties and potential to support heart health and regulate blood sugar levels.