Eggs are often celebrated as a protein powerhouse, but they’re not the only option for those looking to boost their protein intake. If you’re on a quest to diversify your protein sources, here are several foods that contain more protein per serving than an egg, which typically offers about 6 grams of protein.
Each of these foods not only surpasses eggs in protein content but also brings its own set of nutritional benefits, making them fantastic additions to your diet.
1. Greek Yogurt
Greek yogurt is not only creamy and delicious but also a superior source of protein. A typical 6-ounce serving can provide approximately 15 to 20 grams of protein, roughly three times the amount in a single egg. This type of yogurt is also rich in calcium, essential for bone health, and probiotics, which support gut health.
Opt for plain Greek yogurt to avoid added sugars and maximize health benefits. It’s incredibly versatile, serving as a perfect base for a morning smoothie, a tangy salad dressing, or a substitute for sour cream.
2. Cottage Cheese
Cottage cheese is another excellent dairy product known for its high protein content. A half-cup serving of low-fat cottage cheese contains about 14 grams of protein and essential nutrients such as B vitamins, calcium, and selenium.
Its mild flavor and creamy texture make it a great addition to both savory and sweet dishes. You can enjoy it topped with fresh fruits for breakfast or mixed with herbs and spices for a savory dip.
3. Chicken Breast
Chicken breast is a staple in many diets due to its high protein content and versatility. A 3-ounce cooked serving of chicken breast provides about 26 grams of protein. This lean meat is also a good source of B vitamins, particularly niacin and B6, which are important for energy production and brain health.
It can be grilled, baked, or sautéed, making it easy to incorporate into various recipes, from salads and wraps to heartier dinner dishes.
4. Tofu
Tofu, a mainstay in vegetarian and vegan diets, is made from soybeans and a solid protein source. A 4-ounce serving of tofu typically contains about 10 grams of protein. It’s also rich in iron and calcium and is considered a complete protein, containing all nine essential amino acids.
Tofu’s subtle flavor and ability to absorb flavors make it a fantastic protein substitute in many dishes, from stir-fries to smoothies.
5. Lentils
Lentils are not only protein-rich but also a great source of fiber and minerals like iron and potassium. A cup of cooked lentils provides about 18 grams of protein. They are a cost-effective protein source that can boost the nutritional profile of many meals.
Whether added to soups or salads or used as a base for vegetarian burgers, lentils are incredibly versatile and beneficial for your health.
6. Quinoa
Quinoa is often called a “superfood” because it’s a complete protein containing all nine essential amino acids. One cup of cooked quinoa offers about 8 grams of protein. It also provides a good amount of fiber and iron.
It is an excellent alternative to grains like rice and can be used in salads, side dishes, or as a base for bowls, enhancing your meals not only with protein but with a variety of nutrients.
7. Peanut Butter
Peanut butter is a good source of protein, with about 8 grams per two-tablespoon serving. It’s also rich in healthy fats, which are essential for heart health and can aid in satiety. When choosing peanut butter, look for all-natural options without added sugars or oils to keep it as healthy as possible.
It is extremely versatile, making an excellent topping for whole-grain toast, an addition to smoothies, or a key ingredient in homemade protein bars.
8. Black Beans
Black beans are not only an excellent plant-based protein source but also rich in fiber, which aids in digestion and prolongs satiety. A one-cup serving of cooked black beans provides about 15 grams of protein.
They are also a good source of antioxidants and several key vitamins and minerals, including magnesium and folate. Black beans are incredibly versatile and can be used in various dishes such as burritos, salads, and soups or mashed into burger patties.
9. Almonds
Almonds are a nutrient-dense nut, offering about 6 grams of protein per ounce and a healthy dose of dietary fiber, vitamin E, and magnesium. They are also a good source of heart-healthy monounsaturated fats.
They can be enjoyed as a snack, chopped into salads, blended into almond butter, or used as a crunchy topping for yogurt and oatmeal.
10. Tempeh
Tempeh is a fermented soy product that is a staple in many vegetarian diets. It boasts around 20 grams of protein per 4-ounce serving. Besides being rich in protein, tempeh is also high in fiber and has a nutty flavor that enhances its versatility in cooking.
It can be sautéed, baked, or grilled and added to sandwiches, stir-fries, or salads. The fermentation process makes it easier to digest and enhances its nutritional profile with probiotics.
11. Edamame
Edamame are young soybeans often found in East Asian cuisine. They are not only delicious but also packed with protein, offering about 17 grams per cup when cooked. Edamame is also a great source of fiber, iron, and calcium.
These beans can be enjoyed as a snack, tossed in salt, or added to salads, pasta, and grain bowls for a nutritional boost.
12. Chia Seeds
Chia seeds are small but mighty when it comes to nutrient content. Just two tablespoons provide about 5 grams of protein and 10 grams of fiber. They’re also rich in omega-3 fatty acids, antioxidants, and several essential minerals.
They can be used to make chia pudding, added to smoothies, or sprinkled over breakfast bowls and baked goods for a nutrient-dense addition.
13. Hemp Seeds
Hemp seeds contain about 10 grams of protein per three tablespoons, making them another excellent plant-based protein source. They are also a good source of essential fatty acids, magnesium, iron, and zinc.
Hemp seeds have a mild, nutty flavor and can be sprinkled on salads, blended into smoothies, or added to oatmeal to enhance meals’ protein and nutrient content.
14. Turkey Breast
Turkey breast is another lean meat with a high amount of protein, with about 24 grams per 3-ounce serving. It’s also low in fat and high in selenium, an important antioxidant.
It can be roasted, grilled, or used in sandwiches and salads, making it a versatile and healthy addition to your diet.
Benefits of a High-Protein Diet
- Weight Management: Protein increases satiety, reduces hunger, and boosts metabolism, helping to burn up to 100 extra calories per day ¹.
- Muscle Growth & Maintenance: Essential for muscle repair and growth, protein is crucial after exercise for recovery and maintaining muscle mass, especially as we age.
- Bone Health: Contrary to old beliefs, high protein intake is now shown to enhance bone density and reduce the risk of fractures and osteoporosis ².
- Reduction in Cravings & Snacking: High protein diets are linked to fewer cravings and less desire for late-night snacking, aiding in weight control ³.
- Improved Metabolic Health: A protein-rich diet can lower blood pressure ,⁴ reduce “bad” LDL cholesterol, and increase “good” HDL cholesterol, boosting cardiovascular health.
These benefits highlight the importance of protein in a balanced diet, illustrating how it supports not only muscular and skeletal health but also metabolic processes and appetite regulation.
Sources
- ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
- ncbi.nlm.nih.gov/pmc/articles/PMC10649897/
- ncbi.nlm.nih.gov/pmc/articles/PMC6179508/
- ncbi.nlm.nih.gov/pmc/articles/PMC2949991/
Read Next:
Martha A. Lavallie
Martha is a journalist with close to a decade of experience in uncovering and reporting on the most compelling stories of our time. Passionate about staying ahead of the curve, she specializes in shedding light on trending topics and captivating global narratives. Her insightful articles have garnered acclaim, making her a trusted voice in today's dynamic media landscape.