{"id":602605,"date":"2026-04-12T19:11:24","date_gmt":"2026-04-12T19:11:24","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/602605\/"},"modified":"2026-04-12T19:11:24","modified_gmt":"2026-04-12T19:11:24","slug":"16-protein-rich-foods-you-can-eat-instead-of-hard-boiled-eggs","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/602605\/","title":{"rendered":"16 Protein-Rich Foods You Can Eat Instead of Hard-Boiled Eggs"},"content":{"rendered":"

\"Peanut<\/p>\n

16 Foods With More Protein Than An EggNoDerog – Getty Images<\/p>\n

“Hearst Magazines and AOL may earn commission or revenue on some items through these links.”<\/p>\n

Eggs are the gold standard when it comes to protein-rich foods<\/a>. Affordable, versatile, and a staple in a variety of diets, each egg provides a respectable six grams of high-quality protein, making them a nutritional juggernaut.<\/p>\n

Meet the experts: Amy Shapiro, RD, is the founder of Real Nutrition<\/a>. Beth Warren, RDN, is the author of the book Secrets Of A Kosher Girl<\/a>. Martha McKittrick, RD<\/a>, a nutritionist in New York City and blogger at City Girl Bites. Jill Weisenberger<\/a>, RDN, is the author of The Overworked Person\u2019s Guide to Better Nutrition<\/a>.<\/p>\n

But honestly, how many more hard-boiled eggs can you eat? Time to expand your horizons with these high-protein foods that have even more protein per serving than an egg:<\/p>\n

1. Tuna \"Canned<\/p>\n

NLAURIA – Getty Images<\/p>\n

Protein: 20 grams per 3-ounce serving<\/a><\/p>\n

According to Amy Shapiro, RD, founder of Real Nutrition<\/a>, tuna is a great source of omega-3 fatty acids<\/a>, which have protective properties against heart disease and cognitive decline. If you buy it canned, it\u2019s an especially affordable protein source and pantry staple. (Bonus: No cooking required!) Add it to sandwiches, wraps, and salad. And on takeout night, treat yourself to tuna sashimi.<\/p>\n

2. Peanuts \"Close-Up<\/p>\n

Akepong Srichaichana \/ EyeEm – Getty Images<\/p>\n

Protein: 7 grams per 1-ounce serving<\/a><\/p>\n

\u201cAs a legume, they provide both protein and carbohydrates, and are great sources of heart-protective mono- and poly-unsaturated fats, folic acid, and vitamin E,\u201d says Shapiro. For a quick, inexpensive DIY nut butter, blend them up and spread it on slices of fruit. Or, slather it between whole-grain bread for a quick vegan meal on the run, she says. <\/p>\n

3. Turkey \"Baked<\/p>\n

vikif – Getty Images<\/p>\n

Protein: 26 grams per 3-ounce serving<\/a><\/p>\n

If you\u2019re struggling to catch zzz\u2019s at night, this widely available protein source could be your ticket. \u201cIt contains the amino acid tryptophan, which can help you feel calm and even sleepy,” says Shapiro. “So it\u2019s a great ingredient to enjoy in the evening time.\u201d Gobble up this sandwich or salad staple by picking up ready-made turkey at a deli or supermarket, or try roasting your own.<\/p>\n

4. Tempeh \"tempeh<\/p>\n

eskymaks – Getty Images<\/p>\n

Protein: 18 grams per 3-ounce serving<\/p>\n

This vegan meat substitute<\/a> made of fermented soybeans isn\u2019t only full of protein, but fiber, too. If you\u2019re experiencing gut and digestion issues, Shapiro says its fermented<\/a> properties help balance the microbiome and your gut. Plus, as the least-processed form of soy on the market, Shapiro tends to recommend it most. The best part? It\u2019s so versatile that you can bake it or saut\u00e9 it, and \u201cit usually comes prepared so you don\u2019t have to do much once you take it out of the package,\u201d she says.<\/p>\n

5. Dried Spirulina\"Spirulina<\/p>\n

Getty Images<\/p>\n

Protein: 8 grams per 2-tablespoon serving<\/p>\n

Fish aren’t the only high-protein food you can find in the ocean\u2014spirulina (powdered algae or seaweed) is surprisingly full of protein. Hint: Try sprinkling spirulina over a salad, or use it to season roasted vegetables. (Spirulina powder also can turn your boring smoothie blue<\/a>.)<\/p>\n

6. Greek yogurt\"plain<\/p>\n

Getty Images<\/p>\n

Protein: 17 grams per single-serving container<\/a><\/p>\n

When it comes to muscle recovery, plain nonfat Greek yogurt knocks it out of the park: Those little plastic cups pack tons of protein in just 100 calories.<\/p>\n

7. Gruyere cheese\"Gruyere<\/p>\n

Getty Images<\/p>\n

Protein: 8 grams per 1-ounce serving<\/p>\n

This deliciously rich variety of Swiss cheese is arguably the most addictive way to get your daily protein intake. Just watch your portions, though: While a one-ounce serving contains a reasonable 117 calories, it can be easy to consume several portions if you aren’t careful.<\/p>\n

8. Dried pumpkin seeds\"pumpkin<\/p>\n

Getty Images<\/p>\n

Protein: 10 grams per 1\/4-cup serving<\/a><\/p>\n

Pumpkin seeds may be best known for their magnesium, but they’re also a rich source of protein. Top salads with them or snack on them whole.<\/p>\n

9. Chickpeas\"chickpeas<\/p>\n

Getty Images<\/p>\n

Protein: 12 grams per 1-cup serving<\/a><\/p>\n

\u201cChickpeas have iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K, which all contribute to building and maintaining bone structure and strength,\u201d says Beth Warren, RDN, and author of the book Secrets Of A Kosher Girl<\/a>. And they’re high in protein, too. Win-win.<\/p>\n

10. Tofu\"tofu<\/p>\n

Getty Images<\/p>\n

Protein: 8 grams per 100-gram serving<\/a><\/p>\n

Whether scrambled or saut\u00e9ed, tofu is an ideal\u2014and flexible!\u2014protein for both day and night. \u201cIt contains all eight essential amino acids,\u201d says Warren. Plus, you\u2019ll get a hefty dose of magnesium, copper, zinc, and vitamin B1.<\/p>\n

11. Almonds\"raw<\/p>\n

Getty Images<\/p>\n

Protein: 7.5 grams per 1\/4-cup serving<\/a><\/p>\n

They’re a high-protein food, but almonds also make a great snack because they\u2019re high in vitamin E, copper, and magnesium, says Warren.<\/p>\n

12. Edamame beans\"edamame<\/p>\n

Getty Images<\/p>\n

Protein: 13 grams per 1\/4-cup serving<\/a><\/p>\n

Fueling up with protein-packed soybeans at your favorite sushi joint might be your ticket to proper recovery from your workout. \u201cThey\u2019re also an excellent source of iron and calcium,\u201d says Warren.<\/p>\n

13. Rolled oats\"rolled<\/p>\n

Getty Images<\/p>\n

Protein: 7 grams per 1\/2-cup serving<\/p>\n

This breakfast staple is often billed as a straight-up carb, but it actually contains a hefty dose of protein, along with filling fiber, and a load of vitamins, minerals, and antioxidants, says Warren.<\/p>\n

14. Shrimp\"shrimp\"<\/p>\n

Getty Images<\/p>\n

Protein: 20 grams per 3-ounce serving<\/a><\/p>\n

If you’re sick of chicken, go for shrimp\u2014they’re low-calorie with a surprisingly high amount of protein, says Martha McKittrick, RD<\/a>, a nutritionist in New York City and blogger at City Girl Bites. Rather than bathed in butter, enjoy them dipped in cocktail sauce for a healthier option. <\/p>\n

15. Seitan\"seitan\"<\/p>\n

Getty Images<\/p>\n

Protein: 20 grams per 3-ounce serving<\/p>\n

Seitan\u2014a plant-based protein derived from wheat gluten\u2014is another great high-protein, vegetarian meat substitute. \u201cIt takes on the seasonings it\u2019s prepared with, and often mimics the taste of meat or chicken dishes,\u201d says McKittrick. But definitely don’t eat seitan if you are gluten-sensitive.<\/p>\n

16. Cottage cheese\"cottage<\/p>\n

Getty Images<\/p>\n

Protein: 24 grams per cup serving<\/a><\/p>\n

Yeah, yeah, your grandma loves this stuff. But it’s also legit high in protein\u2014and so versatile, says Jill Weisenberger<\/a>, RDN, author of The Overworked Person\u2019s Guide to Better Nutrition<\/a>. Go sweet by mixing in fruit and nuts, or savory with tomatoes, fresh basil, and a few cracks of black pepper, she suggests. (You can even eat it for breakfast!)<\/p>\n

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