{"id":458578,"date":"2026-05-20T15:37:49","date_gmt":"2026-05-20T15:37:49","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/458578\/"},"modified":"2026-05-20T15:37:49","modified_gmt":"2026-05-20T15:37:49","slug":"30-surprising-foods-that-have-more-protein-than-an-egg-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/458578\/","title":{"rendered":"30 surprising foods that have more protein than an egg"},"content":{"rendered":"

\"protein<\/p>\n

Photo by VD Photography<\/p>\n

Eggs have long been considered one of the best sources of protein<\/p>\n

They\u2019re affordable, versatile, and a staple in everything from breakfasts to post-workout meals. But despite their reputation, a single large egg contains about 6 grams of protein.<\/p>\n

The good news is that many foods actually contain more protein per serving than an egg. Whether you\u2019re looking to build muscle, stay full longer, or simply mix up your meals, there are plenty of high-protein options available from plant-based staples to seafood and dairy.<\/p>\n

Here are 30 foods that deliver more protein per serving than the average egg.<\/p>\n

\"soybeans\"<\/p>\n

Photo by Thomas Kinto<\/p>\n

Soybeans<\/p>\n

Soybeans are one of the most protein-dense plant foods available. One cup of cooked soybeans contains roughly 28 grams of protein, making them a powerhouse ingredient for plant-based diets. They\u2019re also used to make foods like tofu, tempeh, and soy milk.<\/p>\n

\"cartons<\/p>\n

Photo by Shannon VanDenHeuvel<\/p>\n

Milk<\/p>\n

A simple glass of milk delivers more protein than many people realize. One cup of milk provides about 8 grams of protein, along with calcium, vitamin D, and other essential nutrients.<\/p>\n

\"tempeh\"<\/p>\n

Photo by Ella Olsson<\/p>\n

Tempeh<\/p>\n

Tempeh is made from fermented soybeans and has a firm texture with a slightly nutty flavor. A 3-ounce serving contains around 16 grams of protein, making it a popular meat substitute for vegetarians and vegans.<\/p>\n

\"chia<\/p>\n

Photo by Brenda Godinez<\/p>\n

Chia Seeds<\/p>\n

These tiny seeds are packed with nutrients. Two tablespoons of chia seeds contain about 5 grams of protein, along with fiber, calcium, and omega-3 fatty acids.<\/p>\n

\"salmon\"<\/p>\n

Photo by Caroline Attwood<\/p>\n

Salmon<\/p>\n

Salmon is not only rich in protein but also packed with heart-healthy fats. A single cooked fillet contains around 30\u201335 grams of protein, along with omega-3 fatty acids and vitamin B12.<\/p>\n

\"shrimp\"<\/p>\n

Photo by Farhad Ibrahimzade<\/p>\n

Shrimp<\/p>\n

Shrimp is a lean seafood option that\u2019s surprisingly high in protein. A 4-ounce serving provides roughly 17 grams of protein while remaining low in calories and fat.<\/p>\n

\"Edamame\"<\/p>\n

Openverse<\/p>\n

Edamame<\/p>\n

Edamame are young soybeans often served as a snack or appetizer. A half-cup serving provides about 9 grams of protein, plus fiber, iron, and several essential vitamins.<\/p>\n

\"tuna\"<\/p>\n

Photo by Towfiqu barbhuiya<\/p>\n

Tuna<\/p>\n

Canned tuna is one of the easiest high-protein foods to keep on hand. A single can typically contains over 30 grams of protein, making it a convenient option for quick meals.<\/p>\n

\"lentils\"<\/p>\n

Photo by Monika Borys<\/p>\n

Lentils<\/p>\n

Lentils are a favorite among nutritionists thanks to their protein and fiber content. Half a cup of cooked lentils delivers about 9 grams of protein, along with iron and folate.<\/p>\n

\"chick<\/p>\n

Photo by Karyna Panchenko<\/p>\n

Chickpeas<\/p>\n

Chickpeas are incredibly versatile\u2014they can be roasted, blended into hummus, or added to salads. One cup of cooked chickpeas contains about 15 grams of protein, plus plenty of fiber.<\/p>\n

\"chicken\"<\/p>\n

Photo by Claudio Schwarz<\/p>\n

Chicken<\/p>\n

Lean chicken is one of the most popular high-protein foods. A 4-ounce serving of cooked chicken breast provides around 25 grams of protein, making it a staple for athletes and fitness enthusiasts.<\/p>\n

\"rolled<\/p>\n

Photo by Liia<\/p>\n

Rolled Oats<\/p>\n

Oats are usually known as a carbohydrate, but they also contain a surprising amount of protein. A typical serving of rolled oats provides about 8 grams of protein, along with heart-healthy fiber.<\/p>\n

\"Parmesan<\/p>\n

Photo by Brands&People<\/p>\n

Parmesan Cheese<\/p>\n

Hard cheeses are especially protein-dense. One ounce of Parmesan cheese contains about 10\u201311 grams of protein, along with plenty of calcium.<\/p>\n

\"lima<\/p>\n

Photo by amirmasoud<\/p>\n

Lima Beans<\/p>\n

Lima beans are another legume packed with nutrients. One cup of cooked lima beans contains about 12 grams of protein, plus fiber and potassium.<\/p>\n

\"peanuts\"<\/p>\n

Photo by Vladislav Nikonov<\/p>\n

Peanuts<\/p>\n

Peanuts are technically legumes rather than nuts, but they\u2019re still an excellent protein source. A 100-gram serving contains about 26 grams of protein.<\/p>\n

\"turkey\"<\/p>\n

Photo by RDNE Stock project<\/p>\n

Turkey<\/p>\n

Turkey is another lean meat option rich in protein. A 4-ounce serving provides roughly 25 grams of protein, making it a great option for sandwiches or dinner plates.<\/p>\n

\"spirulina\"<\/p>\n

Photo by Supliful \u2013 Supplements On Demand<\/p>\n

Spirulina<\/p>\n

Spirulina is a powdered algae that\u2019s often used in smoothies or supplements. Two tablespoons contain about 8 grams of protein, making it one of the most protein-dense plant foods available.<\/p>\n

\"gruyere<\/p>\n

Photo by MD Duran<\/p>\n

Gruy\u00e8re Cheese<\/p>\n

Gruy\u00e8re is a flavorful cheese that also happens to be high in protein. One ounce contains about 8 grams of protein, along with calcium and vitamin B12.<\/p>\n

\"seitan\"<\/p>\n

Openverse<\/p>\n

Seitan<\/p>\n

Seitan is made from wheat gluten and has a texture similar to meat. A 3-ounce serving provides around 20 grams of protein, making it a popular plant-based protein alternative.<\/p>\n

\"roast<\/p>\n

Photo by Jose\u0301 Ignacio Pompe\u0301<\/p>\n

Roast Beef<\/p>\n

Roast beef offers a solid protein boost. A 100-gram serving contains about 19 grams of protein, along with iron and other essential nutrients.<\/p>\n

\"almonds\"<\/p>\n

Photo by Mockupo<\/p>\n

Almonds<\/p>\n

Almonds provide both protein and healthy fats. One ounce contains about 6 grams of protein, along with vitamin E and magnesium.<\/p>\n

\"cheddar<\/p>\n

Photo by www.kaboompics.com<\/p>\n

Cheddar Cheese<\/p>\n

Cheddar cheese is another protein-rich dairy option. One ounce delivers around 7 grams of protein, plus calcium and vitamin B12.<\/p>\n

\"peanut<\/p>\n

Photo by Towfiqu barbhuiya<\/p>\n

Peanut Butter<\/p>\n

Peanut butter is both filling and nutrient-dense. Two tablespoons provide about 8 grams of protein, along with healthy fats and fiber.<\/p>\n

\"black<\/p>\n

Photo by Mikey Frost<\/p>\n

Black Beans<\/p>\n

Black beans are a staple in many cuisines and are rich in protein and fiber. One cup of cooked black beans contains about 15 grams of protein.<\/p>\n

\"sprouted<\/p>\n

Photo by Reclaimed Backgrounds<\/p>\n

Sprouted-Grain Bread<\/p>\n

Certain whole-grain breads contain more protein than traditional white bread. Some sprouted-grain varieties offer around 5 grams of protein per slice.<\/p>\n

\"quinoa\"<\/p>\n

Photo by Shashi Chaturvedula<\/p>\n

Quinoa<\/p>\n

Quinoa is often called a \u201ccomplete protein\u201d because it contains all nine essential amino acids. One cup of cooked quinoa contains about 8 grams of protein.<\/p>\n

\"pumpkin<\/p>\n

Photo by CHUTTERSNAP<\/p>\n

Pumpkin Seeds<\/p>\n

Pumpkin seeds are small but protein-dense. One ounce provides around 7 grams of protein, along with magnesium, zinc, and antioxidants.<\/p>\n

\"chickpea<\/p>\n

Photo by engin akyurt<\/p>\n

Chickpea Pasta<\/p>\n

Pasta made from chickpea flour contains significantly more protein than traditional pasta. A serving can contain up to 13\u201314 grams of protein, along with added fiber.<\/p>\n

\"greek<\/p>\n

Photo by Daniel Cabriles<\/p>\n

Greek Yogurt<\/p>\n

Greek yogurt contains much more protein than regular yogurt. A single serving often provides 15\u201320 grams of protein, along with calcium and probiotics.<\/p>\n

\"tofu\"<\/p>\n

Photo by Yoav Aziz<\/p>\n

Tofu<\/p>\n

Tofu is another soy-based protein staple. Half a cup typically contains around 10 grams of protein, along with iron and calcium.<\/p>\n

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