17 High-Protein Foods That Outperform Eggs: Your Ultimate Protein Guide
Power up your day with satisfying dishes that build strength and keep you full.
17 High-Protein Foods That Pack More Protein Than an Egg
Eggs have long been celebrated as a classic protein food, packing roughly 6 to 7 grams of protein per large egg. However, many other foods—both animal-based and plant-based—can provide even more protein with every serving. This in-depth guide reveals 17 powerhouse foods with protein content that rivals or surpasses that of eggs and explains how to add them to a balanced diet for enhanced nutrition, muscle-building, satiation, and overall wellness.
Why Protein Matters in Your Diet
Protein is an essential macronutrient, crucial for muscle growth, tissue repair, hormone and enzyme production, immune system function, and more. Not only does it help build and maintain muscle, but protein also supports weight management by promoting satiety—helping you feel fuller for longer and curbing cravings.
- Amino acids, the building blocks of protein, are vital for every cell in your body.
- Getting enough protein supports metabolism, energy, and healthy aging.
- Including a variety of protein sources ensures a balanced intake of essential amino acids, particularly important for vegetarians and vegans.
High-Protein Foods to Power Up Your Diet
Here are 17 of the top foods delivering more protein per serving than an egg, plus creative ways to enjoy them.
1. Turkey
Protein value: 25g per 4-oz cooked serving
- Lean and versatile, turkey can seamlessly replace chicken in most dishes.
- It’s a great source of vitamins B6 and B12, selenium, and zinc.
How to enjoy: Chop into salads, layer slices on sandwiches, or simmer into hearty turkey soups and stews.
2. Chicken
Protein value: 26g per 4-oz cooked chicken breast
- Chicken is a lean, adaptable staple high in quality protein, with even thigh meat boasting strong nutrition.
- It provides selenium and zinc, supporting immunity and cellular health.
How to enjoy: Grill, roast, stir-fry, or shred for salads and wraps. Try adding to whole grains or using in flavorful, protein-packed curries.
3. Tempeh
Protein value: 31g per 1 cup, cooked
- This fermented soybean food is a chewy, gut-friendly meat alternative packed with protein and probiotics.
- Fermentation introduces prebiotics and beneficial bacteria for digestive health.
How to enjoy: Slice into stir-fries, grill for sandwiches, or crumble into vegan tacos and Buddha bowls.
4. Black Beans
Protein value: 15g per 1 cup, cooked
- These fiber-rich beans deliver both protein and gut-supporting fiber, along with magnesium and iron.
- Ideal for vegetarian and vegan dishes.
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How to enjoy: Mash into black bean burgers, simmer in soups, or serve with brown rice and veggies.
5. Tuna
Protein value: 22g per 3-oz can (in water)
- Tuna is loaded with protein and heart-healthy omega-3s.
- Choose canned tuna for an affordable, shelf-stable protein option.
How to enjoy: Mix with Greek yogurt or avocado instead of mayo for salads, or layer on whole-grain toast with veggies.
6. Cottage Cheese
Protein value: 24g per 1 cup, low-fat
- This dairy food is rich in casein, a slow-digesting protein ideal for long-lasting fullness.
- It’s also a good source of calcium and vitamin B12.
How to enjoy: Enjoy with fruit for breakfast, swirl into scrambled eggs, or dollop on whole wheat toast with avocado.
7. Greek Yogurt
Protein value: 20g per 1 cup (plain, low-fat)
- Thicker than regular yogurt and packed with protein, probiotics, and calcium.
- Excellent as a snack or meal base for both sweet and savory recipes.
How to enjoy: Layer with fruit and granola, or use as a substitute for sour cream in dips and dressings.
8. Lentils
Protein value: 18g per 1 cup, cooked
- These pulses provide a plant-powered punch of protein and fiber, plus iron and folate.
- Lentils are incredibly versatile for soups, salads, and veggie patties.
How to enjoy: Simmer into dal, toss into salads, or blend into dips.
9. Pistachios
Protein value: 6g per 1 oz (about 49 nuts)
- Along with protein, pistachios provide fiber and healthy fats for long-lasting energy and satiety.
- They’re also loaded with antioxidants and B vitamins.
How to enjoy: Snack on raw, sprinkle over yogurt, or blend into homemade pesto or granola bars.
10. Tofu
Protein value: Up to 20g per cup, firm tofu
- Made from soybeans, tofu is a complete protein—providing all essential amino acids.
- It is versatile, absorbs flavors well, and works in a wide range of cuisines.
How to enjoy: Cube into stir-fries, grill with a soy glaze, or blend into smoothies for a protein boost.
11. Quinoa
Protein value: 8g per 1 cup, cooked
- This pseudo-grain is technically a seed and offers a complete amino acid profile.
- Quinoa is also high in fiber, magnesium, and B vitamins.
How to enjoy: Prepare as a base for salads, veggie bowls, or breakfast porridge with fruit and nut butter.
12. Oatmeal
Protein value: 6g per 1 cup, cooked
- Oats provide both protein and heart-healthy fiber, especially beta-glucan, important for cholesterol management.
- They’re naturally gluten-free and support digestive health.
How to enjoy: Cook into hot cereal, stir overnight with yogurt, or bake into muffins and cookies.
13. Edamame
Protein value: 17g per 1 cup, shelled and cooked
- These immature soybeans are a plant-based protein powerhouse and a source of iron, calcium, and magnesium.
- They’re great as a snack, appetizer, or salad add-in.
How to enjoy: Steam and sprinkle with sea salt or toss in stir-fries and grain bowls.
14. Chickpeas
Protein value: 14.5g per 1 cup, cooked
- Chickpeas are high in both protein and fiber, making them excellent for promoting fullness and digestive health.
- They’re popular in Mediterranean, Indian, and Middle Eastern cuisines.
How to enjoy: Blend into hummus, roast for crunchy snacks, or toss into salads and stews.
15. Peas
Protein value: 8g per 1 cup, cooked
- Green peas are rich in both protein and fiber, as well as vitamins A, C, and K.
- Great for adding protein to vegetarian dishes.
How to enjoy: Puree into soups, add to risotto or pasta, or use in veggie patties.
16. Mozzarella (Part-Skim)
Protein value: 10-12g per 1/2 cup shredded
- This iconic pizza cheese delivers notable protein with less saturated fat when you choose part-skim varieties.
- It’s also a source of calcium and vitamin B12.
How to enjoy: Melt into homemade pizzas, toss in salads, or pair with tomatoes and basil as a snack.
17. Mung Beans
Protein value: 14g per 1 cup, cooked
- Mung beans are loaded with protein, antioxidants, and a variety of micronutrients.
- Versatile in both sweet and savory dishes, they’re common in Asian cooking.
How to enjoy: Simmer into curries, stir into grain bowls, or roast for a crunchy snack.
Comparison Table: High-Protein Foods vs. Eggs
| Food | Serving Size | Protein (g) |
|---|---|---|
| Egg | 1 large | 6 |
| Turkey | 4 oz cooked | 25 |
| Chicken Breast | 4 oz cooked | 26 |
| Tempeh | 1 cup cooked | 31 |
| Black Beans | 1 cup cooked | 15 |
| Tuna | 3 oz canned | 22 |
| Cottage Cheese | 1 cup low-fat | 24 |
| Greek Yogurt | 1 cup | 20 |
| Lentils | 1 cup cooked | 18 |
| Pistachios | 1 oz | 6 |
| Tofu (firm) | 1 cup | 20 |
| Quinoa | 1 cup cooked | 8 |
| Oatmeal | 1 cup cooked | 6 |
| Edamame | 1 cup cooked | 17 |
| Chickpeas | 1 cup cooked | 14.5 |
| Peas | 1 cup cooked | 8 |
| Mozzarella (part-skim) | 1/2 cup shredded | 10-12 |
| Mung Beans | 1 cup cooked | 14 |
Tips for Increasing Protein in Every Meal
- Start breakfast with protein: Try oatmeal with Greek yogurt or a cottage cheese parfait with fruit and pistachios.
- Mix in plant and animal proteins: Lentils, beans, or quinoa are great for salads and bowls, while poultry, fish, and eggs can complement grain-based dishes.
- Snack smart: Opt for Greek yogurt, cottage cheese, roasted chickpeas, or a handful of pistachios.
- Substitute refined grains with higher-protein options, such as chickpea or lentil pasta.
- Add protein to veggies: Toss edamame or beans into soups and stews, or sprinkle shredded chicken on top of roasted vegetables.
How Much Protein Do You Need?
Your protein requirements depend on factors like age, sex, activity level, and health goals.
- The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for most adults.
- Physically active people and those looking to build muscle may need more: typically 1.0 to 1.5 grams per kilogram.
- Protein needs also increase during pregnancy, breastfeeding, and aging.
Frequently Asked Questions (FAQs)
Q: Can you eat too much protein?
A: While most people benefit from a higher-protein diet for satiety and muscle maintenance, extremely high intakes may burden the kidneys in those with pre-existing kidney conditions. It’s best to spread protein throughout the day and consult a healthcare provider for individual recommendations.
Q: What are the best plant-based sources of protein?
A: Top sources include lentils, chickpeas, black beans, tempeh, tofu, edamame, peas, and quinoa. Variety is key for ensuring a full spectrum of essential amino acids.
Q: Why is protein important for weight loss?
A: Higher-protein diets help regulate appetite hormones and keep you fuller for longer, minimizing cravings and supporting healthy, sustainable weight loss.
Q: How can vegetarians and vegans ensure enough protein?
A: By including a mix of beans, legumes, soy products (tofu, tempeh, edamame), whole grains, nuts, and seeds daily, vegetarians and vegans can easily meet protein requirements.
Q: Which high-protein foods are also low in saturated fat?
A: Choose lean poultry, fish, beans, lentils, tofu, tempeh, Greek yogurt, cottage cheese (low-fat varieties), and most whole grains for maximum protein with less saturated fat.
Creative Healthy Protein Recipes
- Turkey Tortilla Soup: A hearty, protein-rich soup perfect for meal prep and freezer storage.
- Vegan Tempeh Burger: Meatless, satisfying, and full of flavor, this burger stars tempeh with your favorite toppings.
- Greek Yogurt Spinach Dip: Swap out sour cream for Greek yogurt in dips for a protein punch.
- Chickpea Salad: Combine cooked chickpeas, diced cucumbers, tomatoes, onions, lemon, and parsley.
- Edamame and Brown Rice Bowl: Toss cooked brown rice with shelled edamame, shredded carrots, avocado, and a drizzle of sesame oil.
Conclusion: Build Your Meals Around High-Protein Foods
Eggs are superb for protein, but a world of high-protein foods awaits—both from animal and plant sources. By diversifying your plate with these protein all-stars, you’ll nourish your body, support muscle, and feel energized throughout the day.
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://www.prevention.com/food-nutrition/healthy-eating/a64900270/high-protein-ingredients-foods/
- https://www.prevention.com/food-nutrition/healthy-eating/a20514733/high-protein-vegetables-and-plant-based-food/
- https://www.prevention.com/food-nutrition/healthy-eating/a64554839/signs-not-enough-protein/
- https://www.prevention.com/food-nutrition/healthy-eating/g23709836/high-protein-breakfasts/
- 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/g30705839/high-protein-low-carb-meal-ideas/
- https://www.prevention.com/food-nutrition/a65463450/high-protein-diet-myths/
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