17 High-Protein Foods (That Pack More Protein Than an Egg)
Simple kitchen staples deliver lasting energy, curb cravings, and aid daily performance.
17 High-Protein Foods That Outshine an Egg
Protein is essential for muscle growth, satisfying appetite, boosting metabolism, and supporting overall health. While eggs are a celebrated source—with about 6 grams of protein per large egg—many nutrient-dense foods pack even more protein per serving. Whether you’re looking for plant-based or animal-based options, this guide explores 17 high-protein foods that help power your body beyond the conventional egg.
Why Protein Matters in Your Diet
Protein plays a vital role in the body. It helps build and repair tissues, regulates hormones, maintains satiety (fullness), and supports immune function. Getting a variety of protein sources can:
- Support muscle maintenance and growth
- Help regulate weight by prolonging satiety
- Provide important vitamins and minerals
- Offer health benefits such as lower cholesterol and improved gut health (especially from plant-based proteins)
The recommended dietary allowance (RDA) for protein is about 0.8 grams per kilogram of body weight, but many experts suggest active individuals or those seeking muscle gain may benefit from higher intakes (up to 1.2–2.0 grams per kilogram).
High-Protein Foods That Outperform an Egg: Complete List
Below, discover foods that deliver more protein per standard serving than a single egg, along with nutritional highlights and easy ways to incorporate them into your meals.
1. Cottage Cheese
- Protein: 28g per cup (low-fat, 1% milkfat)
- Benefits: Packed with casein protein ideal for muscle repair; offers calcium and B-vitamins.
- Tip: Enjoy as a snack with fruit, in smoothies, or on toast with pepper and herbs.
2. Tempeh
- Protein: 31g per cup, cooked
- Benefits: Fermented soy packed with complete protein and probiotics for gut health.
- Tip: Grill for a meatless burger, toss in salads, or marinate for wraps.
3. Tuna
- Protein: 22g per 3-ounce serving (canned in water)
- Benefits: Lean, low-calorie protein with omega-3s for heart health.
- Tip: Mix into salads, stuff bell peppers, or make healthy tuna cakes.
4. Chicken Breast
- Protein: 27g per 4-ounce cooked portion
- Benefits: Lean, versatile, and rich in B-vitamins and phosphorus.
- Tip: Add to stir-fries, shred over salads, or use in soups and wraps.
5. Turkey
- Protein: 25g per 4-ounce cooked serving
- Benefits: Comparable to chicken, but often lower in fat and sodium.
- Tip: Use in place of ground beef for chili, tacos, or add to sandwiches.
6. Tofu
- Protein: 20g per cup, firm tofu
- Benefits: Complete plant-based protein, source of calcium and iron.
- Tip: Cube and sauté for Buddha bowls, scramble for breakfast, or blend into smoothies.
7. Edamame
- Protein: 17g per cup, cooked
- Benefits: High in fiber, folate, iron, and phytoestrogens.
- Tip: Snack on steamed pods, toss in salads, or puree for dips.
8. Lentils
- Protein: 18g per cup, cooked
- Benefits: Fiber-rich, cholesterol-lowering, packed with folate and potassium.
- Tip: Excellent in soups, curries, or as a hearty salad base.
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9. Black Beans
- Protein: 15g per cup, cooked
- Benefits: Packed with antioxidants, fiber, and iron.
- Tip: Use in burritos, veggie burgers, or grain bowls.
10. Chickpeas (Garbanzo Beans)
- Protein: 15g per cup, cooked
- Benefits: Fiber-rich, source of iron and plant-based zinc.
- Tip: Roast as a crunchy snack, or add to soups, salads, and stews.
11. Quinoa
- Protein: 8g per cup, cooked
- Benefits: Contains all nine essential amino acids, high in magnesium and zinc.
- Tip: Swap for rice in bowls, use in salads, or breakfast porridge.
12. Greek Yogurt
- Protein: 17g per 6-ounce container (non-fat, plain)
- Benefits: High in calcium, probiotics for digestive health.
- Tip: Use as a dip, breakfast parfait, or sour cream substitute.
13. Almonds
- Protein: 30g per cup (whole, raw)
- Benefits: Healthy unsaturated fats, vitamin E, magnesium, fiber.
- Tip: Snack on roasted almonds, add to oatmeal, or use in energy bars or homemade brittle.
14. Pistachios
- Protein: 25g per cup, shelled
- Benefits: Good source of antioxidants, B6, and potassium.
- Tip: Enjoy as a snack or chop over salads, yogurt, or desserts.
15. Oatmeal
- Protein: 10g per cup, cooked
- Benefits: Provides fiber, iron, and beta-glucans for heart health.
- Tip: Prepare with milk for even more protein, or stir in seeds and nuts.
16. Halibut
- Protein: 23g per 3-ounce cooked portion
- Benefits: Lean white fish rich in selenium, potassium, and niacin.
- Tip: Bake with herbs, grill, or poach for a heart-healthy meal.
17. Mung Beans
- Protein: 14g per cup, cooked
- Benefits: Source of antioxidants, folate, and magnesium.
- Tip: Excellent for curries and veggie-based bowls.
Comparing High-Protein Foods: Nutritional Values
| Food | Protein (per serving) | Main Nutrition Highlight |
|---|---|---|
| Cottage Cheese | 28g/cup | Casein, calcium |
| Tempeh | 31g/cup | Probiotics, complete protein |
| Tuna | 22g/3 oz | Omega-3s |
| Chicken Breast | 27g/4 oz | Lean protein |
| Turkey | 25g/4 oz | Lean protein |
| Tofu | 20g/cup | Calcium, iron |
| Edamame | 17g/cup | Fiber, iron |
| Lentils | 18g/cup | Folate, fiber |
| Black Beans | 15g/cup | Fiber, antioxidants |
| Chickpeas | 15g/cup | Fiber, iron |
| Quinoa | 8g/cup | All amino acids |
| Greek Yogurt | 17g/container | Probiotics, calcium |
| Almonds | 30g/cup | Vitamin E, healthy fats |
| Pistachios | 25g/cup | Vitamin B6 |
| Oatmeal | 10g/cup | Beta-glucans |
| Halibut | 23g/3 oz | Selenium |
| Mung Beans | 14g/cup | Antioxidants |
How to Add More Protein to Your Day
Getting more protein doesn’t have to be complicated. Try these practical meal and snack ideas:
- Breakfast: Greek yogurt parfait with berries and almonds; oatmeal with milk, chia, and peanut butter; scrambled tofu with spinach.
- Lunch: Quinoa and black bean salad; cottage cheese on whole-grain toast; chicken wrap with greens.
- Dinner: Grilled tempeh bowl with veggies; baked halibut with asparagus; turkey chili.
- Snacks: Roasted chickpeas; edamame; handful of pistachios or almonds; Greek yogurt dip with raw veggies.
Protein for Vegetarians and Vegans
Plant-based eaters can get ample protein from foods like lentils, chickpeas, black beans, tempeh, edamame, quinoa, tofu, nuts, and seeds. Diversifying protein sources ensures you get all essential amino acids.
Tips for Selecting High-Protein Foods
- Choose variety—include both animal and plant proteins for a complete nutrient profile.
- Opt for minimally processed sources to avoid extra sodium and unhealthy fats.
- Combine plant proteins (like beans + grains) to create “complete” proteins.
- Adjust portion size and protein source to match your lifestyle, taste, and dietary needs.
Frequently Asked Questions (FAQs)
Q: Why should I include more high-protein foods in my diet?
A: Protein aids in muscle building, supports weight management by enhancing satiety, and is essential for cell repair and immune function.
Q: Are plant-based high-protein foods as effective as animal-based ones?
A: Yes, a varied plant-based diet can provide all essential amino acids, especially when combining legumes with grains or seeds.
Q: How much protein do I need daily?
A: Most adults need at least 0.8 grams per kilogram of body weight, but higher intakes are recommended for athletes or those seeking muscle gain. Always adjust for your own needs and health goals.
Q: Can you eat too much protein?
A: Long-term intake up to 2 grams per kilogram of body weight is generally safe for healthy adults, but excessive protein—especially from processed foods—may strain kidneys in those with pre-existing kidney disease. Consult your physician if unsure.
Q: What is a good snack that’s high in protein but healthy?
A: Greek yogurt, cottage cheese with fruit, roasted chickpeas, and unsalted almonds are great portable options.
Key Takeaways
- Diversify protein intake with both animal and plant-based options for optimal nutrition.
- Creative preparation—such as salads, bowls, dips, and stir-fries—can help make high-protein eating enjoyable.
- Aim for a balance across meals to best support energy, muscle repair, and long-term wellness.
References
- https://www.prevention.com/food-nutrition/healthy-eating/g23065278/high-protein-foods/
- https://www.prevention.com/food-nutrition/healthy-eating/a20514733/high-protein-vegetables-and-plant-based-food/
- https://www.prevention.com/food-nutrition/a60028858/how-much-is-too-much-protein/
- https://www.prevention.com/food-nutrition/a65463450/high-protein-diet-myths/
- https://www.prevention.com/food-nutrition/a20513051/4-types-of-people-who-should-be-on-a-high-protein-diet/
- https://www.prevention.com/food-nutrition/healthy-eating/a65116400/foods-high-in-protein-to-build-muscle/
- https://www.prevention.com/food-nutrition/healthy-eating/a65542138/best-high-protein-snacks/
- https://www.prevention.com/food-nutrition/healthy-eating/g63394892/high-protein-nuts/
- https://www.prevention.com/food-nutrition/healthy-eating/a64554839/signs-not-enough-protein/
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