Nutrition Expert Lists 20 Foods That Have More Protein Than Eggs
Eggs are often hailed as a protein powerhouse, delivering about 6 grams of high-quality, complete protein per large egg. However, a diversified diet offers many foods that surpass eggs in protein content per serving, providing both plant-based and animal-based options packed with additional nutrients. Dr. Bhavana P, chief dietitian at Gleneagles Hospital, Hyderabad, emphasizes that combining various protein sources can meet nutritional needs effectively while offering benefits like improved digestion, heart health, and muscle recovery. Here’s a list of 20 foods with more protein than eggs, based on expert insights and nutritional data, to help you diversify your protein intake.
Why Protein Matters
Protein is essential for muscle repair, hormone production, and overall cellular health. While eggs are a complete protein containing all nine essential amino acids, other foods can provide higher protein content per 100 grams or per serving, along with unique health benefits. Incorporating a variety of these foods ensures a balanced intake of nutrients, especially for vegetarians, vegans, or those looking to reduce egg consumption due to dietary preferences or rising egg prices.
20 High-Protein Foods That Outshine Eggs
Below is a curated list of 20 foods that offer more protein than a large egg (6 grams per 50 grams or approximately 12 grams per 100 grams), with approximate protein content per 100 grams unless otherwise noted. These values are sourced from expert insights and USDA nutritional data where applicable.
Soya Chunks (Textured Vegetable Protein) – 52g protein/100g
A plant-based powerhouse, soya chunks are rich in complete protein and ideal for vegetarians. They support bone density and muscle building. Use in curries, stir-fries, or salads.
Tip: Soak in warm water before cooking to enhance texture.Chicken Breast (Grilled) – 31g protein/100g
Lean and versatile, chicken breast is a complete protein rich in B vitamins and selenium. It’s perfect for muscle recovery. Grill or bake for a healthy meal.
Tip: Choose skinless cuts to reduce fat content.Tuna (Canned in Water) – 27g protein/100g
Tuna is high in omega-3 fatty acids, supporting heart and brain health. Add to salads, sandwiches, or wraps for a quick protein boost.
Tip: Opt for low-sodium varieties to manage salt intake.Parmesan Cheese – 38g protein/100g
This hard, aged cheese is a protein-dense option, rich in calcium and lysine for muscle repair. Sprinkle on salads or pasta in moderation due to high sodium.
Tip: Shave thinly to control portions.Tempeh – 20g protein/100g
A fermented soy product, tempeh offers probiotics and complete protein. It’s great for gut health and can be used in stir-fries or tacos.
Tip: Marinate for enhanced flavor.Peanuts – 25g protein/100g
These legumes are protein-dense and rich in heart-healthy fats, vitamin E, and magnesium. Snack on roasted peanuts or use peanut butter in smoothies.
Tip: Choose unsalted to reduce sodium intake.Lentils (Cooked) – 18g protein/100g
Lentils, including masoor (red) and moong (green), are high in fiber and protein, supporting heart health and digestion. Use in soups, curries, or salads.
Tip: Combine with rice for a complete protein.Cottage Cheese (Low-Fat) – 13g protein/100g
Low in fat and high in calcium, cottage cheese is ideal for post-workout recovery. Mix with fruit or use in savory dishes like raita.
Tip: Choose low-sodium varieties.Greek Yogurt (Plain, Nonfat) – 10g protein/100g (17g per 170g serving)
Packed with probiotics and protein, Greek yogurt is great for breakfast parfaits or smoothies. It supports gut health and satiety.
Tip: Avoid flavored versions with added sugars.Tofu (Firm) – 20g protein/100g
A versatile vegan protein, tofu is rich in calcium and complete amino acids. Use in stir-fries, scrambles, or grilled dishes.
Tip: Press to remove excess water before cooking.Edamame (Cooked) – 18g protein/100g
Young soybeans are a complete protein, rich in fiber and magnesium. Snack on them or add to grain bowls.
Tip: Keep frozen edamame for quick preparation.Chickpeas (Cooked) – 15g protein/100g
High in fiber and protein, chickpeas support digestion and blood sugar control. Use in hummus, curries, or roasted snacks.
Tip: Roast with spices for a crunchy treat.Salmon (Cooked) – 20g protein/100g
Rich in omega-3s and vitamin D, salmon supports heart and bone health. Enjoy grilled, baked, or in sushi.
Tip: Choose wild-caught for lower mercury levels.Black Beans (Cooked) – 15g protein/100g
A vegan protein source, black beans are high in fiber and iron. Use in tacos, burritos, or soups.
Tip: Rinse canned beans to reduce sodium.Pumpkin Seeds (Roasted) – 19g protein/100g
These seeds are rich in magnesium, zinc, and protein. Sprinkle on salads or snack on them.
Tip: Store in an airtight container to maintain freshness.Quinoa (Cooked) – 14g protein/100g
A gluten-free complete protein, quinoa is rich in fiber and magnesium. Use in bowls, salads, or as a breakfast porridge.
Tip: Rinse before cooking to remove bitterness.Almonds – 21g protein/100g
High in protein and heart-healthy fats, almonds are great for snacking or adding to dishes.
Tip: Use almond butter for a protein-packed spread.Pistachios – 20g protein/100g
Lower in calories than other nuts, pistachios offer protein and fiber. Enjoy roasted or in pesto.
Tip: Choose unsalted to limit sodium.Horse Gram (Cooked) – 22g protein/100g
A lesser-known legume, horse gram boosts metabolism and is high in fiber. Use in soups or curries.
Tip: Soak overnight to reduce cooking time.Seitan – 25g protein/100g
Made from wheat gluten, seitan is a high-protein vegan meat substitute. Use in stir-fries or sandwiches.
Tip: Avoid if gluten-sensitive.
Tips for Incorporating High-Protein Foods
- Balance Your Plate: Aim for 20-30 grams of protein per meal, combining plant and animal sources for variety. For example, pair lentils with quinoa or chicken with black beans.
- Check Portion Sizes: Protein content varies by serving size. A 100g serving of chicken breast (31g protein) is about the size of a deck of cards, while a half-cup of lentils (9g protein) is a small bowl.
- Vegetarian Combinations: For plant-based diets, combine incomplete proteins (e.g., beans and rice) to ensure all essential amino acids are consumed daily.
- Mind the Extras: Some high-protein foods like cheese or nuts are calorie-dense. Use in moderation to avoid excess fat or sodium.
- Consult a Nutritionist: Tailor protein intake to your age, activity level, and health goals, especially for specific needs like pregnancy or kidney conditions.
Conclusion
While eggs are a fantastic protein source, these 20 foods offer higher protein content per serving and come with diverse nutritional benefits, from heart-healthy fats to gut-friendly fiber. Whether you’re vegetarian, vegan, or simply looking to diversify your diet, incorporating these foods can help you meet your protein needs deliciously and effectively. Experiment with these options to create balanced, nutrient-rich meals that support your health goals.
Disclaimer: Always consult a healthcare professional or nutritionist before making significant dietary changes, especially if you have specific health conditions.
