In today’s health-conscious world, protein has emerged as a vital nutrient, playing a crucial role in building muscle, repairing tissues, and supporting overall bodily functions. While eggs have long been celebrated as a staple source of protein—offering about 6 grams per large egg—many people may not realize that numerous other foods surpass this protein content.
Whether you are looking to diversify your diet, seeking vegetarian or vegan options, or simply aiming to increase your protein intake, there are plenty of alternatives available. We explore 28 foods with higher protein levels than an egg, showcasing a variety of delicious options that can easily be integrated into your meals.
These foods are not only nutritious but also versatile, making them perfect for breakfast, lunch, dinner, or snacks. You’ll discover how to effectively fuel your body with high-protein foods that cater to various dietary preferences and lifestyles.
1. Chicken Breast
Chicken breast is a powerhouse of protein, offering 31 grams per 100 grams. It’s a favorite among athletes and fitness enthusiasts. Lean and versatile, it can be grilled, baked, or poached.
This meat pairs well with various seasonings, making it a staple in many diets. Whether in salads, sandwiches, or main dishes, chicken breast provides a high-protein option without excessive fat. Incorporate it into your meals for a satisfying protein boost.
2. Tuna
Whether grilled, canned, or served as sushi, tuna offers flexibility in meal planning. It is not only delicious but also rich in protein, containing about 30 grams per 100 grams. Thus, it’s a great choice for those looking to enhance their protein intake.
It also provides essential omega-3 fatty acids, contributing to heart health. Enjoy it in sandwiches, salads, or sushi rolls for a nutritious meal.
3. Lentils
A plant-based protein source, providing 9 grams per 100 grams. They’re a fantastic option for vegetarians and vegans. Rich in fiber and minerals, lentils support digestion and overall health.
They’re highly adaptable, fitting into soups, stews, salads, or as a side dish. The earthy flavor of lentils complements many spices and herbs. Add them to your diet for a wholesome protein boost.
4. Greek Yogurt
Greek yogurt is a creamy delight, packed with approximately 10 grams of protein per 100 grams. It’s an excellent choice for a high-protein snack or breakfast.
This versatile dairy product can be enjoyed on its own, with fruit, or as a base for smoothies. Rich in probiotics, it also supports gut health. Incorporate Greek yogurt into your diet for a tasty and nutritious protein source.
5. Quinoa
Offering around 14 grams per 100 grams, quinoa is a complete protein. This ancient grain is beloved by health enthusiasts for its nutritional profile.
It’s gluten-free and rich in essential amino acids. Quinoa’s nutty flavor pairs well with vegetables, making it a great addition to salads, bowls, or as a side dish. Enjoy quinoa for a wholesome and satisfying protein source.
6. Seitan
Renowned for its chewy texture, seitan absorbs flavors effectively, making it versatile for a variety of recipes. Seitan, also known as wheat gluten, offers an impressive 25 grams of protein per 100 grams. It is a favored meat substitute among vegetarians and vegans.
Whether stir-fried, grilled, or baked, it offers a satisfying protein alternative. Use seitan in your meals to enjoy a high-protein, plant-based option.
7. Cottage Cheese
Cottage cheese is a protein-rich dairy product, containing approximately 11 grams per 100 grams. It’s a versatile food enjoyed in both savory and sweet dishes.
Rich in calcium, it supports bone health. Whether mixed with fruits, added to salads, or eaten on its own, cottage cheese offers a convenient protein boost. Incorporate it into your diet for a nutritious and tasty addition.
8. Almonds
In addition to protein, almonds provide healthy fats, fiber, and vitamins. They are not only crunchy and delicious but also rich in protein, with 21 grams per 100 grams. They’re a perfect snack for those on the go.
Enjoy them raw, roasted, or as almond butter. Sprinkle them on salads or yogurt for added texture and nutrition. Almonds make a healthy, satisfying protein source.
9. Chickpeas
Chickpeas, or garbanzo beans, offer 19 grams of protein per 100 grams. They’re a staple in many vegetarian diets, known for their nutty flavor and versatility.
Chickpeas can be used in salads, stews, or turned into hummus. High in fiber, they support digestive health. Incorporate chickpeas into your meals for a delicious and nutritious protein boost.
10. Pumpkin Seeds
Also known as pepitas, they are a crunchy protein source, providing 19 grams per 100 grams. They’re perfect for snacking or adding to salads and dishes.
Rich in magnesium, they support muscle and bone health. Enjoy them roasted or raw for a nutritious snack. Pumpkin seeds provide a tasty way to increase your protein intake while benefiting from essential minerals.
11. Edamame
Young soybeans, offer about 11 grams of protein per 100 grams. They’re a popular snack and appetizer in Asian cuisine.
Rich in essential amino acids, edamame supports muscle health. Enjoy them steamed and sprinkled with sea salt, or add them to salads and stir-fries. Edamame provides a delicious and convenient way to boost your protein intake.
12. Hemp Seeds
Hemp seeds are tiny powerhouses of protein, offering about 32 grams per 100 grams. They’re a great addition to smoothies, salads, or yogurt.
These seeds are rich in omega-3 and omega-6 fatty acids, supporting heart health. Their nutty flavor enhances various dishes. Incorporate hemp seeds into your diet for a nutritious and protein-rich option that also contributes to overall wellness.
13. Salmon
Salmon is a flavorful fish rich in protein, containing about 25 grams per 100 grams. It’s a favorite among seafood lovers.
Beyond protein, salmon provides essential omega-3 fatty acids, promoting heart and brain health. Enjoy it grilled, baked, or smoked for a tasty and nutritious meal. Incorporate salmon into your diet for a delicious way to boost your protein intake.
14. Peanuts
Rich in healthy fats and fiber, peanuts support heart health. Peanuts are a crunchy and satisfying protein source, providing 26 grams per 100 grams. They’re a popular snack and ingredient in various dishes.
Enjoy them roasted, in peanut butter, or added to salads. Peanuts offer a convenient way to enhance your protein intake while enjoying a tasty treat.
15. Turkey
Turkey, particularly the breast, is a lean protein source, offering 29 grams per 100 grams. It’s a staple in many holiday meals but is excellent year-round.
Low in fat, turkey is perfect for those watching their intake. It pairs well with various seasonings and can be grilled, roasted, or sliced for sandwiches. Incorporate turkey into your diet for a tasty and high-protein option.
16. Tempeh
Tempeh, a fermented soy product, provides about 19 grams of protein per 100 grams. It’s a staple in vegetarian and vegan diets.
With a firm texture, tempeh absorbs flavors well, making it adaptable in various dishes. Whether stir-fried, grilled, or baked, it offers a satisfying protein-rich alternative. Add tempeh to your meals for a nutritious and versatile protein source.
17. Black Beans
They are not only delicious but also rich in protein, offering about 21 grams per 100 grams. They’re a staple in many cuisines around the world.
High in fiber, black beans support digestive health. Use them in soups, stews, or salads for a nutritious boost. Their earthy flavor enhances various dishes. Incorporate black beans into your diet for a healthy and satisfying protein source.
18. Sunflower Seeds
Sunflower seeds are a crunchy and nutritious protein source, providing about 21 grams per 100 grams. They’re perfect for snacking or adding to dishes.
Rich in healthy fats and minerals, sunflower seeds support overall health. Enjoy them roasted or raw, sprinkled on salads or yogurt. Sunflower seeds offer a tasty way to increase your protein intake while benefiting from essential nutrients.
19. Pistachios
Pistachios are a delightful and protein-rich nut, offering about 21 grams per 100 grams. They’re a popular snack enjoyed worldwide.
In addition to protein, pistachios provide healthy fats and fiber. Enjoy them shelled or unshelled, raw, or roasted. Their unique flavor enhances both sweet and savory dishes. Incorporate pistachios into your diet for a tasty and nutritious protein source.
20. Cheddar Cheese
Cheddar cheese is a flavorful and satisfying protein source, offering about 25 grams per 100 grams. It’s a beloved cheese around the world.
Rich in calcium, cheddar supports bone health. Enjoy it in sandwiches, salads, or as a snack. Its sharp flavor enhances a variety of dishes. Incorporate cheddar cheese into your diet for a delicious and protein-rich option.
21. Beef
Beef, particularly lean cuts, offers a substantial protein source, containing about 26 grams per 100 grams. It’s a staple in many diets worldwide.
Rich in iron and other essential nutrients, beef supports muscle health. Enjoy it grilled, roasted, or in stews for a satisfying meal. Incorporate beef into your diet for a tasty and nutritious protein boost.
22. Tofu
A versatile soy product provides about 8 grams of protein per 100 grams. It’s a staple in vegetarian and vegan diets.
Its mild flavor absorbs seasonings well, making it adaptable in various dishes. Whether stir-fried, baked, or used in soups, tofu offers a satisfying protein-rich alternative. Incorporate tofu into your meals for a nutritious and versatile protein source.
23. Oats
Oats are not only hearty but also rich in protein, offering about 17 grams per 100 grams. They’re a staple in many breakfast routines.
High in fiber, oats support heart health and digestion. Enjoy them as porridge, in smoothies, or baked goods. Their nutty flavor pairs well with fruits and nuts. Incorporate oats into your diet for a healthy and satisfying protein boost.
24. Spirulina
Spirulina, a blue-green algae, offers a unique protein source with about 57 grams per 100 grams. It’s a popular supplement among health enthusiasts.
Rich in essential amino acids and vitamins, spirulina supports overall wellness. Add it to smoothies or juices for a nutritious boost. Its mild flavor blends well with other ingredients. Incorporate spirulina into your diet for a potent protein source.
25. Amaranth
A gluten-free grain contains approximately 14 grams of protein per 100 grams, making it a favorite among those looking for alternative grains.
Rich in fiber and minerals, amaranth supports overall health. Its nutty flavor complements various dishes, from porridge to salads. Enjoy amaranth for a wholesome and nutritious protein source that fits well in diverse diets.
26. Mung Beans
With approximately 24 grams of protein per 100 grams, they are an excellent plant-based choice. They’re widely popular in various Asian cuisines.
High in fiber, mung beans support digestive health. Use them in soups, stews, or salads for a nutritious boost. Their mild flavor pairs well with spices and herbs. Incorporate mung beans into your diet for a healthy and satisfying protein source.
27. Parmesan Cheese
Parmesan cheese is a tasty and fulfilling source of protein, providing approximately 38 grams per 100 grams. It is a favorite in Italian cooking.
Rich in calcium, Parmesan supports bone health. Enjoy it grated over pasta, in salads, or as a snack. Its sharp flavor enhances a variety of dishes. Incorporate Parmesan cheese into your diet for a delicious and protein-rich option.
28. Brazil Nuts
Brazil nuts provide a crunchy and tasty source of protein, containing around 14 grams per 100 grams. They are a distinctive nut appreciated globally.
Rich in selenium, Brazil nuts support overall health. Enjoy them raw or roasted, as a snack or in salads. Their rich flavor enhances both sweet and savory dishes. Incorporate Brazil nuts into your diet for a tasty and nutritious protein source.
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