12 Foods with More Protein than an Egg

 Eggs are widely known as a great source of protein—one large egg contains about 6 grams of high-quality protein. But did you know there are several foods that actually offer even more protein than an egg? Whether you are building muscle, losing weight, or improving your nutrition, adding high-protein foods to your diet can be extremely beneficial.

one large egg contains about 6 grams of high-quality protein

In this article, we explore 12 foods with more protein than an egg, why protein matters, and how you can include these foods in your meals for maximum health benefits. Why Protein Matters Protein is essential for: building and repairing muscles supporting metabolism maintaining healthy skin, hair, and nails hormone and enzyme production boosting satiety and weight management Unlike fat and carbohydrates, protein contains amino acids that the body cannot produce on its own. That’s why including rich protein sources in your daily diet is important.

12 Foods with More Protein than an Egg

1. Chicken Breast Chicken breast tops the list of high-protein foods. Protein content: ~31g per 100g Benefits: lean, low fat, versatile Uses: grilled, baked, shredded, soups

Chicken breast tops the list of high-protein foods.

It’s a popular option for athletes and weight-loss diets because it delivers more than five times the protein of one egg per 100 grams. 2. Greek Yogurt

Greek yogurt is thicker, creamier, and higher in protein.

Compared to ordinary yogurt, Greek yogurt is thicker, creamier, and higher in protein. Protein content: 10g per 100g (varies by brand) Benefits: contains probiotics, calcium Uses: breakfast, smoothies, dips A 200-gram serving can give you nearly 20 grams of protein. 3. Cottage Cheese (Paneer)
One of the best vegetarian protein sources is paneer. Protein content: 18g per 100g Benefits: slow-digesting casein Uses: curries, salads, snacks It provides three times more protein than an egg of similar weight.

One of the best vegetarian protein sources is paneer.

4. Lentils Lentils are a powerhouse for vegetarians and vegans. Protein content: 9g per 100g (cooked) Benefits: rich in fiber and iron Uses: dal, soups, salads They are also affordable, making them an everyday staple for protein needs. 5. Tofu Tofu is made from soy, and is a great plant protein alternative. Protein content: 8g per 100g Benefits: contains all essential amino acids Uses: stir-fries, curries, grilling Tofu is ideal for vegetarians and lactose-intolerant individuals. 6. Almonds Almonds are not just a healthy snack—they are protein rich. Protein content: 21g per 100g Benefits: healthy fats, vitamin E Uses: snacks, almond butter, smoothies Just a handful adds a good protein boost to your diet. 7. Tuna Tuna is one of the highest protein seafoods. Protein content: 29g per 100g Benefits: omega-3 fatty acids Uses: grilled, canned, salads It is low fat and supports heart and brain health. 8. Chickpeas (Chana) Chickpeas are a great protein source for vegetarians. Protein content: 19g per 100g (cooked ~8-9g) Benefits: fiber and complex carbs Uses: hummus, curries, chaat Combine chickpeas with whole grains for complete protein. 9. Quinoa Quinoa is a unique grain because it contains all essential amino acids. Protein content: 14g per 100g (uncooked) Benefits: gluten-free, rich in fiber Uses: salads, bowls, porridge It supports steady energy and muscle repair. 10. Pumpkin Seeds Pumpkin seeds are small but protein dense. Protein content: 30g per 100g Benefits: magnesium, zinc Uses: toppings, snacks, smoothies A small handful boosts protein without much effort. 11. Black Beans Black beans are another excellent plant-based protein option. Protein content: 8.9g per 100g (cooked) Benefits: high fiber, antioxidants Uses: burritos, salads, curries They keep you full longer thanks to fiber. 12. Salmon Salmon delivers high protein along with crucial fatty acids. Protein content: 20g per 100g Benefits: omega-3, vitamin D Uses: grilled, baked, smoked It supports muscle health along with heart and brain function. Comparison Table: Protein Content Food Protein per 100g Egg 6g Chicken breast 31g Tuna 29g Pumpkin seeds 30g Cottage cheese 18g Greek yogurt 10g Lentils 9g Tofu 8g Salmon 20g Chickpeas 19g Black beans 8.9g Almonds 21g Quinoa 14g Every food listed above contains significantly more protein than an egg per gram. How to Add These High-Protein Foods to Your Diet Here are simple meal ideas: Breakfast Greek yogurt with nuts Paneer stuffed paratha Quinoa porridge Lunch Chicken or tuna salad Chickpeas curry Quinoa rice bowls Dinner Salmon with vegetables Tofu stir-fry Lentil soup Snacks Almonds Pumpkin seeds Cottage cheese cubes Protein should be spread throughout the day to support metabolism and muscle repair. Benefits of Eating High-Protein Foods improves metabolism helps weight loss by reducing appetite supports muscle gain prevents overeating stabilizes blood sugar enhances recovery after exercise Protein-rich foods also help maintain lean muscle, especially during dieting. Who Can Benefit Most? athletes weightlifters diabetic individuals people trying to lose fat vegetarians and vegans Even children and elderly individuals need sufficient protein for growth and repair. Final Thoughts Eggs are nutritious, affordable, and healthy—no doubt. But if you want foods with even more protein, you have many options. From chicken breast and tuna to lentils, tofu, almonds, and quinoa, these foods deliver more protein per serving and provide additional nutrients such as fiber, healthy fats, and antioxidants. By including these 12 protein-rich foods in your daily diet, you can support muscle health, strengthen metabolism, maintain steady energy, and feel fuller for longer. Protein is a key nutrient for everyone, and these foods make it easier to meet your daily requirements while enjoying delicious and diverse meals.