11 foods with more protein than an egg

Medically reviewed by Sohaib Imtiaz, MD

Key Takeaways

• You can get as much or more protein as in an egg from Greek yogurt, fish, red meat, tofu, beans, nuts, quinoa, and more.
• The amount of protein each person needs daily varies depending on their size.
• It’s essential to have a balanced diet. Vitamins, minerals, carbohydrates, and fats are also important.

Eggs are a great source of protein, with about 5.5 grams per medium egg, but they’re not your only option. Plenty of other foods, such as Greek yogurt, edamame, chicken, nuts, and more, pack even more protein than an egg.

1. Greek Yogurt

Protein: 16.1 grams (g)

Serving size: 5.5-ounce container

Greek yogurt, known for its creamy texture and tangy flavor, is made differently from traditional yogurt. It is strained multiple times to remove additional liquid, resulting in more protein per ounce than traditional yogurt.

2. Chicken Breast

Protein: 22.5 g

Serving size: 3.5 ounces (oz)

Along with protein, skinless chicken breast meat is also low in fat, sodium, carbohydrates, and calories. Chicken breasts and other animal protein sources include all nine essential amino acids (building blocks of protein the body cannot produce), making them complete proteins.

3. Tuna

Protein: 21.7 g

Serving size: 3 oz

In addition to being high in protein for muscle building, canned tuna is rich in omega-3 fatty acids, which support cardiovascular health. It has a long shelf life and doesn’t need refrigeration until opened. If packed in water instead of oil, canned tuna is low in calories.

4. Salmon

Protein: 20.3 g

Serving size: 3 oz

Like tuna, farm-raised salmon is high in omega-3 fatty acids. Salmon is also high in vitamin D. This vitamin helps you to absorb calcium and phosphorus, which are needed to build strong bones and protect your joints.

5. Black Beans

Protein: 6 g

Serving size: 86 g

Canned black beans in water are a great vegan alternative for getting the protein you need. They are also high in soluble and insoluble fiber, which is necessary for digestive and cardiovascular health.

6. Edamame

Protein: 9 g

Serving size: 3 oz

Edamame are young soybeans. Like eggs and other animal-based proteins, soybeans provide complete protein. Edamame is also a good source of fiber. You can enjoy edamame as a snack or add it to salads or breakfast bowls.

7. Tofu

Protein: 9 g

Serving size: 3 oz

Tofu is made from soybeans. This plant-based food, which is relatively low in calories, can provide valuable vitamins and minerals, including copper, selenium, manganese, and calcium. Tofu can be stir-fried, grilled, or baked. A tofu scramble can be a substitute for scrambled eggs.

8. Peanut Butter

Protein: 7.1 g

Serving size: 2 tablespoons

In addition to making it into the quintessential peanut butter and jelly sandwich, you can add peanut butter to sauces, drizzle it over a salad as a dressing, include it in soup, or enjoy a peanut butter snack bar.

9. Almonds

Protein: 7.6 g

Serving size: 2 oz

Almonds contain healthy monounsaturated fats, which can raise “good” (high-density lipoprotein, or HDL) cholesterol and tamp down on unhealthy fats. Almonds are also high in calcium, fiber, magnesium, phosphorus, and vitamin E.

10. Lentils

Protein: 9 g

Serving size: 1/2 cup

Along with protein, lentils are high in fiber and low in calories. You can enjoy them in soups, as a side dish, or in breakfast bowls.

11. Beef or Pork

Protein: 20.1 g

Serving size: 100 g

Besides being high in protein, red meat is rich in B vitamins, iron, and zinc. In particular, you can obtain the vitamin B12 you need to produce red blood cells and for nerve formation. Meanwhile, a pork loin has 21.1 grams of protein for a 100-gram serving.

Tips for Breakfast

Getting your day off to a good start with a protein-rich meal can help you feel fuller and more satisfied throughout the day. While an egg may seem a natural choice, there are other ideas for boosting protein during this important meal:

• Build your breakfast around protein-rich Greek yogurt, with added fruit or in a smoothie.
• Enjoy meat- or plant-based breakfast patties or links.
• Make a black bean breakfast burrito.
• Make a breakfast bowl with beans, whole grains, nuts, seeds, vegetables, and avocado.
• Make a tofu scramble in place of eggs.
• Top toast, a bagel, or a banana with nut butter.
• Use high-protein quinoa flour or mixes to make pancakes.
• Use protein powder to make a breakfast smoothie.

How Much Protein Do You Need Per Day?

The amount of protein each person needs daily varies, depending on their size. The recommended dietary allowance (RDA) is 0.36 grams per pound. For a person weighing 140 pounds, this is around 53 grams each day. However, more protein may be needed for highly active people, pregnant people, or people over 65.

Remember to plan your meals to balance nutrients. Other nutrients, such as vitamins, minerals, carbohydrates, and fats, are also essential.

Read the original article on Verywell Health