17 Best High-Protein Foods That Outperform Eggs
Discover versatile, nutrient-rich high-protein foods—with more protein per serving than eggs—for energy, strength, and lasting fullness.
Protein is an essential macronutrient, crucial for building muscle, maintaining metabolism, and repairing tissues. While eggs are often hailed as a gold-standard protein source, many everyday foods pack even more protein per serving—plus they bring added nutrients that support overall wellness. This guide explores 17 high-protein foods that deliver more protein than a single egg, details their health benefits, and offers practical advice for incorporating them into your meals.
Why Is Protein Important?
Protein plays many vital roles in the body:
- Supports muscle growth and repair after exercise or injury.
- Promotes satiety, helping you feel fuller for longer and making it easier to manage your weight.
- Supports metabolic health by boosting calorie burning and maintaining lean body mass.
- Aids in the formation of enzymes, hormones, and immune molecules critical for daily bodily functions.
For most healthy adults, the Recommended Dietary Allowance (RDA) for protein is around 0.8 grams per kilogram of body weight but may increase with age, activity, or specific health goals.
How Much Protein Does an Egg Have?
One large egg contains roughly 6–7 grams of protein. Eggs are considered a complete protein (meaning they contain all nine essential amino acids) and are highly digestible. However, many other foods can boost your daily protein intake even further—many of them plant-based or dairy-based, too.
The Top 17 High-Protein Foods & How to Use Them
Below, find 17 nourishing foods that deliver more protein per standard serving than an egg—plus smart tips to maximize your meals!
1. Tempeh
Protein per 1 cup (cooked): 31 grams
Tempeh is a fermented soybean product with a chewy texture and nutty flavor. Its fermentation process provides gut-friendly probiotics as well as a stellar fiber content.
- Benefits: Rich in plant protein and probiotics.
- How to use: Try it grilled in sandwiches, on salads, or crumbled as a meat substitute in tacos or lettuce wraps.
2. Chickpeas
Protein per 1 cup (cooked): 39 grams
Chickpeas are not only protein-packed but are loaded with fiber and iron, making them an ideal choice for vegetarians and vegans.
- Benefits: High in both protein and fiber for digestive and heart health.
- How to use: Roast for a crunchy snack, add to salads, blend into hummus, or simmer in soups and curries for a plant-based protein boost.
3. Almonds
Protein per 1 cup (whole): 30 grams
Almonds offer a wealth of protein along with vitamin E, magnesium, and healthy unsaturated fats. They have been shown in studies to support muscle recovery and strength.
- Benefits: Nutrient-dense snack supporting heart, bone, and muscle health.
- How to use: Eat raw or roasted, sprinkle on oatmeal or yogurt, add to baked goods, or enjoy as homemade almond butter.
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4. Greek Yogurt
Protein per 1 container (170g): 17 grams
Greek yogurt is thicker than traditional yogurt due to its straining process, which also ups the protein level. It’s a great source of calcium and probiotics.
- Benefits: Offers high-quality protein, calcium, and gut-friendly probiotics.
- How to use: Mix with fruit or nuts, swap for sour cream in dips and dressings, or use in smoothies and marinades.
5. Lentils
Protein per 1 cup (boiled): 18 grams
Lentils contain both protein and slow-digesting complex carbohydrates, making them a top choice for sustained energy and muscle repair.
- Benefits: Fiber-rich, supports digestion and heart health, high in plant-based protein.
- How to use: Prepare in soups, mix into salads, stuff into peppers, or use as a base for grain bowls.
6. Cottage Cheese
Protein per 1 cup (low-fat): 28 grams
Cottage cheese is a versatile, high-protein dairy product packed with casein, a slow-digesting protein that can support overnight muscle recovery.
- Benefits: High in protein and calcium, low in fat—great for bone health.
- How to use: Add to fruit bowls, spread on toast, stir into pasta, or blend into smoothies for creaminess.
7. Chicken Breast
Protein per 4 oz (cooked): 25 grams
Lean chicken breast is a classic protein powerhouse, favored for its low fat and high protein content perfect for muscle building.
- Benefits: Lean, complete protein to support muscle growth and repair.
- How to use: Grill, bake, or sauté for salads, sandwiches, wraps, or bowls.
8. Turkey
Protein per 4 oz (cooked): 25 grams
Turkey rivals chicken in both taste and nutrition. It’s an excellent source of lean protein, making it a great way to switch up your regular protein sources.
- Benefits: Low in fat and high in protein.
- How to use: Prepare ground turkey for chili or burgers, roast slices for sandwiches, or add to soups and salads.
9. Tuna
Protein per 3 oz (canned in water): 20 grams
Tuna is a low-calorie, high-protein seafood, offering the added benefit of heart-healthy omega-3 fatty acids.
- Benefits: High protein and rich in omega-3s, which support heart and brain health.
- How to use: Mix into salads, stuff into wraps, serve on whole grain crackers, or incorporate in sushi rolls.
10. Black Beans
Protein per 1 cup (cooked): 15 grams
Black beans are plant-based protein all-stars loaded with fiber, iron, and antioxidants, making them especially advantageous for vegetarians or anyone aiming to eat more plant foods.
- Benefits: High fiber, aids digestion, and helps stabilize blood sugar.
- How to use: Blend into dips, toss on salads, wrap in burritos, or simmer in stews and soups.
11. Quinoa
Protein per 1 cup (cooked): 8 grams
Quinoa is a gluten-free, complete plant protein loaded with magnesium, zinc, iron, and folate. Its nutty flavor and fluffy texture complement a range of dishes.
- Benefits: Complete protein source with additional vitamins and minerals.
- How to use: Use as a base for grain bowls, add to salads, make as breakfast porridge, or stir into soups.
12. Oatmeal
Protein per 1 cup (cooked): 6 grams
While not a superstar by protein weight alone, oatmeal contains more protein than people expect and offers a hearty, fiber-packed start to your day.
- Benefits: Boosts fiber intake, supports heart and digestive health.
- How to use: Serve as a hot breakfast, make overnight oats, or use as a base for baked bars and cookies.
13. Tofu
Protein per 1/2 cup (firm): 10 grams
Tofu, made from condensed soy milk, is a mainstay for vegetarian and vegan diets, easily taking on the flavor of anything it’s paired with.
- Benefits: Plant-based, low-calorie, and many types are calcium-fortified.
- How to use: Add to stir-fries, blend into smoothies, grill for sandwiches, or scramble as an egg alternative.
14. Milk
Protein per 1 cup: 8 grams
Cow’s milk is packed with protein, calcium, vitamin D, and other micronutrients. For plant-based eaters, fortified soy milk is the closest match in terms of protein content.
- Benefits: Complete protein, supports bone and muscle health.
- How to use: Drink plain, use in breakfast cereals, blend in smoothies, or enjoy as post-workout chocolate milk.
15. Pistachios
Protein per 1 cup (shelled): 25 grams
Pistachios are not only protein-dense, but also high in fiber, vitamin B6, and healthy fats. They make a satisfying, heart-healthy snack option.
- Benefits: High in protein, fiber, and beneficial fats for satiety and cholesterol control.
- How to use: Snack on them whole, toss on yogurt or oatmeal, or blend into homemade nut butter or pesto.
16. Edamame
Protein per 1 cup (shelled, cooked): 17 grams
Edamame are young soybeans often served as an appetizer or tossed into salads. They deliver a complete source of plant-based protein along with fiber and numerous micronutrients.
- Benefits: Supports muscle repair, contains all essential amino acids.
- How to use: Steam and season as a snack, blend into dip, or toss in grain bowls and salads.
17. Pumpkin Seeds
Protein per 1 cup (shelled): 12 grams
Pumpkin seeds (pepitas) supply protein, magnesium, iron, and zinc. They can help support metabolic health and immune function.
- Benefits: High in minerals, supports immune and metabolic health.
- How to use: Snack on them roasted, sprinkle on salads or yogurt, or add to homemade granola.
Comparison Table of Top High-Protein Foods
| Food | Serving Size | Protein (g) | Benefits |
|---|---|---|---|
| Tempeh | 1 cup, cooked | 31 | Probiotics, fiber, vegan protein |
| Chickpeas | 1 cup, cooked | 39 | Fiber, iron, vegan protein |
| Almonds | 1 cup, whole | 30 | Vitamin E, healthy fat |
| Cottage Cheese | 1 cup, low-fat | 28 | Calcium, slow-release protein |
| Chicken Breast | 4 oz, cooked | 25 | Lean protein |
| Turkey | 4 oz, cooked | 25 | Lean protein |
| Pistachios | 1 cup, shelled | 25 | B6, fiber |
| Tuna | 3 oz, canned | 20 | Omega-3s, lean protein |
| Greek Yogurt | 1 container (170g) | 17 | Probiotics, calcium |
| Edamame | 1 cup, cooked | 17 | All 9 essential amino acids |
| Lentils | 1 cup, cooked | 18 | Fiber, iron |
| Black Beans | 1 cup, cooked | 15 | Fiber, antioxidants |
| Quinoa | 1 cup, cooked | 8 | Complete protein, minerals |
| Milk | 1 cup | 8 | Calcium, vitamin D |
| Oatmeal | 1 cup, cooked | 6 | Fiber, heart health |
| Tofu | 1/2 cup, firm | 10 | Vegan protein, calcium |
| Pumpkin Seeds | 1 cup, shelled | 12 | Magnesium, zinc |
Tips for Powering Up Your Protein Intake
- Combine different protein sources for balanced nutrition—mix plant and animal proteins throughout the week.
- Snack smart by choosing nuts, seeds, or roasted chickpeas.
- Add protein-rich beans or legumes to salads, soups, and stews.
- Swap in Greek yogurt for sour cream or mayonnaise in dips, dressings, and marinades.
- Choose whole grains like quinoa or oatmeal for extra protein with your carbs.
Health Benefits of High-Protein Foods
High-protein foods offer advantages beyond building muscle:
- Enhanced satiety: Helps control hunger and support healthy weight goals.
- Improved muscle maintenance: Especially important as we age or increase physical activity.
- Supports metabolism: More calories are burned digesting protein than fats or carbohydrates.
- Boosts overall nutrition: Most high-protein foods bring iron, zinc, and other essentials.
Frequently Asked Questions (FAQs)
Q: Can I eat too much protein?
A: For most healthy adults, protein intakes up to 2 grams per kilogram of body weight are considered safe over the long term. However, people with kidney or liver disease may need to limit protein. Consult your doctor for individualized guidance.
Q: Does eating more protein help with weight loss?
A: Yes, higher protein diets can promote feelings of fullness, help retain muscle during weight loss, and may aid in weight management. But overall calorie balance and regular exercise remain important.
Q: What are the best plant-based protein sources?
A: Top plant-based choices include lentils, chickpeas, tempeh, tofu, black beans, quinoa, edamame, almonds, pistachios, and pumpkin seeds. These provide fiber, micronutrients, and protein.
Q: What makes a “complete” protein?
A: Complete proteins contain all nine essential amino acids that the body cannot make. Animal proteins are complete; most plant proteins are not, but combining different plant sources (beans + grains) can deliver all essentials.
Q: How can I add more protein to my breakfast?
A: Add Greek yogurt or cottage cheese to fruit; mix nuts or seeds into oatmeal; or try smoothies with tofu, milk, or protein-rich grains like quinoa.
Key Takeaways
- Many foods outperform eggs as protein sources, with added benefits like fiber, vitamins, and minerals.
- Variety matters—balance animal and plant proteins for optimal health.
- High-protein diets can help you feel full, build muscle, manage weight, and energize your day.
- Experiment with adding these 17 high-protein foods to different meals and snacks to meet your goals.
References
- https://www.prevention.com/food-nutrition/healthy-eating/g23065278/high-protein-foods/
- https://www.prevention.com/food-nutrition/a60028858/how-much-is-too-much-protein/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/
- https://www.prevention.com/food-nutrition/healthy-eating/a68067521/signs-not-getting-enough-protein/
- https://www.prevention.com/food-nutrition/healthy-eating/a37503019/protein-myths/
- https://www.prevention.com/food-nutrition/a63749873/guide-to-eating-protein/
- https://www.prevention.com/food-nutrition/healthy-eating/a64554839/signs-not-enough-protein/
- https://www.prevention.com/weight-loss/diets/a20459073/weight-loss-and-a-high-protein-diet/
- https://www.prevention.com/food-nutrition/
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