With good reason, eggs are frequently referred to be a “protein powerhouse.” A single large egg provides around 6 grams of protein, making it a popular choice for breakfast and fitness diets. However, according to nutrition experts, eggs are far from the only high-protein option available. In fact, many foods contain more protein per serving than eggs, offering excellent alternatives for vegetarians, vegans, and people looking to diversify their diet.
Here is a nutrition expert–approved list of 20 protein-rich foods that can easily beat eggs in protein content.
- Chicken Breast
Skinless chicken breast tops the list with around 26–30 grams of protein per 100 grams. It is lean, low in fat, and ideal for muscle building.
- Turkey Breast
Turkey breast provides nearly 29 grams of protein per 100 grams, making it a favorite among athletes and weight-loss enthusiasts.
- Tuna
Tuna is packed with protein, offering about 25 grams per 100 grams. It’s also rich in omega-3 fatty acids.
- Salmon
Salmon delivers around 22–25 grams of protein per 100 grams along with heart-healthy fats.
- Greek Yogurt
Plain Greek yogurt contains 10–12 grams of protein per 100 grams, more than regular yogurt and eggs by weight.
- Cottage Cheese (Paneer)
Low-fat cottage cheese provides 18–23 grams of protein per 100 grams, making it a staple in vegetarian diets.
- Tofu
Tofu contains around 15–20 grams of protein per 100 grams, depending on firmness. It’s an excellent plant-based option.
- Tempeh
Tempeh offers about 19–21 grams of protein per 100 grams and is easier to digest than many legumes.
- Lentils
Cooked lentils provide 9 grams of protein per 100 grams, and when eaten in larger portions, they easily surpass eggs.
- Chickpeas
Chickpeas contain 8–9 grams of protein per 100 grams, along with fiber that supports digestion.
- Black Beans
Black beans offer around 9 grams of protein per 100 grams and are great for heart health.
- Kidney Beans
Kidney beans provide approximately 8–9 grams of protein per 100 grams, making them a filling plant-based protein source.
- Quinoa
Quinoa is a complete protein with 14–15 grams of protein per 100 grams (dry), containing all essential amino acids.
- Edamame
Edamame, or young soybeans, provides around 11–12 grams of protein per 100 grams, making it a nutritious and satisfying snack choice.
- Almonds
Almonds contain about 21 grams of protein per 100 grams, though portion control is important due to high calories.
- Peanuts
Peanuts offer 25–26 grams of protein per 100 grams, rivaling meat-based sources.
- Pumpkin Seeds
Pumpkin seeds provide nearly 19–30 grams of protein per 100 grams, depending on variety.
- Chia Seeds
Chia seeds contain around 16–17 grams of protein per 100 grams, along with omega-3 fats.
- Oats
Oats provide about 13–14 grams of protein per 100 grams, making them a great breakfast alternative to eggs.
- Protein-Rich Milk (Soy or Skim Milk)
Soy milk contains 7–8 grams of protein per cup, often matching or exceeding eggs when consumed regularly.
Why Look Beyond Eggs?
While eggs are nutritious, relying on a single protein source can limit nutrient diversity. Nutrition experts recommend mixing animal and plant-based proteins to ensure balanced intake of amino acids, vitamins, and minerals.
People with egg allergies, cholesterol concerns, or vegan lifestyles can greatly benefit from these high-protein alternatives.
Final Thoughts
Eggs are undoubtedly healthy, but they are not the only protein champions. As nutrition experts emphasize, many foods provide equal or even higher protein content than eggs, along with added benefits like fiber, healthy fats, and antioxidants.
Incorporating a variety of protein-rich foods into your diet can improve muscle health, support weight management, and enhance overall nutrition. Whether you are vegetarian, non-vegetarian, or vegan, these 20 foods prove that high protein doesn’t begin and end with eggs.
