10 Foods with More Protein Than an Egg

10 Foods with More Protein Than an Egg

Protein is hot-hot-hot right now. Protein is a building block for muscle, as well as hormones and enzymes in our bodies. As a beauty bonus, protein helps our bodies grow healthy hair and nails and keeps skin healthy, too.

Protein is also very satisfying because it takes longer to digest. Most of us are eating enough protein (find out exactly how much you need to eat every day), but we may not always space it out throughout the day. Many of us eat the majority of our protein at lunch and dinner and not as much in our breakfasts or snacks.

So, why an egg? Eggs are a complete source of protein. In one little 70-calorie package, you get 6 grams of protein as well important nutrients, like choline and eye-protecting antioxidants lutein and zeaxanthin.

But eggs aren’t the only good source of protein; in fact, many amazing vegetarian and vegan sources often get overlooked when people think of protein.

All meat and fish are high in protein, so we didn’t include them in this list. Ground beef has 21 grams per 3 ounces, chicken breast has 27 grams per 3 ounces, and 3 ounces of salmon has 17 grams of protein. So for this, we tried to choose foods that you may not think of as “protein” to show you how easy it can be to eat more protein.

Try these healthy high-protein foods with more protein than an egg to boost your protein intake throughout the day.

Pictured recipe: Basic Quinoa

1. Quinoa

1 cup cooked quinoa = 8 g protein

This protein-rich whole grain delivers 8 grams of protein per cup. Quinoa is also a rare complete plant-based protein, which means it provides all the essential amino acids. Not to mention, quinoa delivers 5 grams of healthy fiber per cup and cooks up quickly.

Pictured recipe: Soy-Lime Roasted Tofu

2. Tofu

1/2 cup = 22 g protein

Tofu is a vegan and vegetarian powerhouse protein. Half of a cup delivers 22 grams of protein. Tofu is a very versatile protein—think of it like a blank slate for many flavors and dish types. Scramble it with spices and spinach for an easy breakfast, add it to a stir-fry or give silken tofu a try in smoothies.

Pictured recipe: Tomato-Cheddar Cheese Toast

3. Cheddar cheese

1 ounce = 6.8 g protein

An ounce of cheese just edges out an egg with its protein content, with Cheddar cheese clocking in at almost 7 grams per ounce. Cheese has gotten a bad rap for being higher in saturated fat and sodium, but turns out cheese is healthier than we used to think. It makes a great snack on its own (or as part of an awesome cheese board).

Jennifer Causey

Pictured recipe: Everything-Seasoned Almonds

4. Almonds

1 ounce = 6 g protein

While almonds are high in fat, it’s the heart-healthy kind that’s good for you and helps keep you full. They are also rich in protein, with a 1-ounce serving delivering 6 grams of protein. Try slivered almonds on top of your salad, or spread nut butter on your toast.

Pictured recipe: Black Bean Tacos

5. Black beans

1/2 cup = 8 g protein

Black beans, or any beans really, are often overlooked as a protein source. But whether you use them as taco filling, stir them into soup or whir them into dips, beans are a great source of the filling nutrient. A half cup of cooked black beans offer 8 grams of protein, and other legumes offer similar amounts. For the same half-cup serving, lentils deliver 8 grams of protein, chickpeas offer 9 grams and kidney beans come in at 6.7 grams. Beans offer a protein-fiber one-two punch and since most of us aren’t eating enough fiber, eating more beans is a good place to start.

Greg DuPree

Pictured recipe: Chickpea Pasta with Mushrooms & Kale

6. Chickpea pasta

2 ounces = 14 g protein

We don’t often think of a bowl of pasta as being protein-rich, but new bean pastas are changing that. These relatively new noodles use bean flours instead of semolina to give you a meal that’s packed with protein and fiber. Chickpea pasta doesn’t taste quite the same as typical wheat-based pastas—the texture is a little heartier and you can tell it’s made from beans—but with a yummy sauce, it makes a tasty dinner. A 2-ounce serving delivers 14 grams of protein, plus 8 grams of fiber.

Pictured recipe: Greek Yogurt with Fruit & Nuts

7. Greek yogurt

7-ounce container = 20 g protein

Greek yogurt is higher in protein than regular yogurt, so it delivers a lot more protein than an egg, at 20 grams per 7-ounce serving. Probiotic-rich yogurt is excellent at breakfast—try a parfait with berries and granola, or add it to your smoothie.

Photographer: Morgan Hunt Glaze, Food Stylist: Melissa Gray, Prop Stylist: Joshua Hoggle

Pictured recipe: Peanut Butter Stuffed Energy Balls

8. Peanut butter

2 Tbsp. = 7.7 g protein

Humble and classic, peanut butter does more than make up half of a PB&J sandwich. It actually delivers a nice boost of protein to toast, noodles, smoothies and oatmeal, delivering just over 7 grams per serving. For a protein-rich snack, spread peanut butter on apple slices or celery sticks.

Pictured recipe: Sprouted-Grain Toast with Peanut Butter & Banana

9. Sprouted-grain bread

2 slices = 8 g protein

Most of us don’t think of bread as a protein source, but it actually does have some. Some whole-wheat breads have 3 to 5 grams per slice. Make a sandwich on sprouted-grain bread and you’ll get 8 grams of protein (and that’s not including any of the fillings inside). Sprouting grains helps their natural sweetness and nuttiness come out, and the texture of sprouted-grain bread is pretty hearty. Look for these breads in the freezer aisle at your grocery store, as they’re sometimes kept there to maintain freshness.

Pictured recipe: Low-Carb Seeded Quick Bread

10. Pumpkin seeds

1 ounce = 8.5 g protein

Pumpkin seeds, or pepitas, are protein-rich seeds. Snack on them on their own or add them to muffins, trail mixes or quick breads. A 1-ounce serving of pumpkin seeds has 8 grams of protein and also delivers zinc, which supports your immune system, and magnesium, a mineral that helps keep your heart healthy.