9 Foods With More Protein Than Eggs
When it comes to protein, eggs have long been the gold standard. They're affordable, versatile, and packed with essential amino acids. But did you know there are other foods that pack even more protein per serving than eggs?
One large egg contains about 6 grams of protein. While that’s impressive for its size, several other foods outperform eggs when it comes to protein content—and some might surprise you.
If you're looking to build muscle, manage your weight, or simply eat more mindfully, here are 9 protein-rich foods that outshine eggs.
1. Chicken Breast
Protein: ~26 grams per 3 oz (cooked)
Why it wins: Chicken breast is lean, low in fat, and incredibly versatile. Whether grilled, baked, or shredded into salads, it’s a go-to protein source for athletes and health-conscious eaters.
2. Greek Yogurt (Plain, Non-Fat)
Protein: ~17 grams per 6 oz
Why it wins: Greek yogurt delivers almost triple the protein of regular yogurt. It also provides probiotics for gut health and is great in smoothies, parfaits, or as a base for dips.
3. Lentils
Protein: ~18 grams per cooked cup
Why it wins: Lentils are a plant-based powerhouse. They’re budget-friendly, high in fiber, and a great meat substitute in soups, stews, and curries.
4. Cottage Cheese (Low-Fat)
Protein: ~28 grams per cup
Why it wins: This underrated snack is rich in casein, a slow-digesting protein ideal for muscle recovery. Enjoy it with fruit, on toast, or in pancakes for a protein-packed boost.
5. Canned Tuna
Protein: ~20 grams per 3 oz
Why it wins: Tuna is high in protein and omega-3 fatty acids. It’s convenient, shelf-stable, and perfect for sandwiches, salads, or straight out of the can.
6. Tempeh
Protein: ~21 grams per 4 oz
Why it wins: This fermented soy product has more protein than tofu and a nutty flavor that works well in stir-fries, sandwiches, or grilled as a meat alternative.
7. Quinoa
Protein: ~8 grams per cooked cup
Why it wins: While lower in protein than meat, quinoa is a complete protein—meaning it contains all nine essential amino acids. Bonus: it's gluten-free and full of fiber.
8. Pumpkin Seeds (Pepitas)
Protein: ~9 grams per 1 oz
Why it wins: These little seeds are protein-dense and loaded with iron, magnesium, and zinc. Snack on them solo or sprinkle over salads, oats, or yogurt.
9. Seitan
Protein: ~21 grams per 3 oz
Why it wins: Made from wheat gluten, seitan is one of the highest plant-based protein sources available. Its meat-like texture makes it ideal for vegetarians craving a chewy bite.
Final Thoughts
Eggs are an excellent source of protein, but they’re far from the only option. Whether you’re looking to switch things up, go plant-based, or just boost your protein intake, these nine foods offer impressive alternatives. From lean meats to legumes and seeds, there’s a protein source here for every diet.
Start incorporating these high-protein foods today and give your meals a nutritious upgrade beyond the egg.