{"id":512623,"date":"2026-06-22T13:18:10","date_gmt":"2026-06-22T13:18:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/512623\/"},"modified":"2026-06-22T13:18:10","modified_gmt":"2026-06-22T13:18:10","slug":"11-foods-that-have-more-protein-than-an-egg","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/512623\/","title":{"rendered":"11 Foods That Have More Protein Than An Egg"},"content":{"rendered":"

It\u2019s safe to say that Americans are obsessed with protein<\/a>. This macronutrient has made its way into lattes, soda<\/a> and even ice cream. The message seems clear: Eat more protein, according to the newly revised federal dietary guidelines,<\/a> which recommend consuming 1.2 to 1.6 grams of protein per kilogram of body weight. <\/p>\n

If you\u2019re trying to consume more protein<\/a>, eggs might seem like the obvious choice. \u201cA large egg contains approximately 6 grams of high-quality protein,\u201d Lauren Manaker, a registered dietitian nutritionist<\/a>, told HuffPost. \u201cThis protein is considered \u2018complete,\u2019 meaning it provides all nine essential amino acids that the body cannot produce on its own.\u201d<\/p>\n

But what if you don\u2019t want to eat eggs?<\/p>\n

\"One<\/p>\n

SimpleImages via Getty Images<\/p>\n

One large egg contains about 6 grams of protein. <\/p>\n

With rising costs, you might be cutting back on eggs. Or you may have other reasons to avoid them, such as dietary preferences or restrictions. Some people have an egg allergy, the symptoms of which range from hives and skin rashes to severe reactions like anaphylaxis. <\/p>\n

Others might be concerned about their cholesterol level. According to the American Heart Association, eggs can be part of a heart-healthy diet<\/a> for most people. \u201cHowever, individuals with certain conditions, such as familial hypercholesterolemia<\/a> (a disorder that involves an excess of low-density lipoprotein in your blood) or those advised by their healthcare provider, may still need to limit egg consumption,\u201d Manaker said. <\/p>\n

Fortunately, there are plenty of alternatives to eating eggs, and we\u2019re not just talking about meat and poultry. As it turns out, diversifying your protein sources<\/a> is the best way to go, especially if you\u2019re trying to get a range of nutrients that serve your health needs. Below, we asked Manaker and other nutrition experts to share foods that have more protein than a large egg. We\u2019ve listed them below in descending order.<\/p>\n

Foods With More Protein Than A Large Egg<\/p>\n

Canned Tuna, 20-22 grams<\/p>\n

For a low-calorie option, look no further than this seafood superstar. Just 3 ounces of canned tuna<\/a> contains 20 to 22 grams of protein. A 3-ounce portion is about the size of a deck of cards or the palm of your hand, Jacqueline A. Vernarelli, a nutritional epidemiologist, public health nutritionist and associate professor at Sacred Heart University<\/a>, told HuffPost. <\/p>\n

\u201cTuna is a convenient and affordable option for increasing protein intake, especially for those focused on cardiovascular health,\u201d Morgan Walker, registered dietitian nutritionist and adjunct instructor in exercise science at Lebanon Valley College<\/a>, told HuffPost. Since it contains all nine essential amino acids, tuna is considered a complete protein. Plus, it\u2019s an excellent source of omega-3 fatty acids. You can add this flaky fish to your salads, wraps and sandwiches. <\/p>\n

It\u2019s important to note that tuna contains mercury, which can be toxic for the body in large quantities. As previously reported in HuffPost<\/a>, the U.S. Food and Drug Administration and Environmental Protection Agency \u201crecommend limiting intake of high-mercury fish and seafood … to no more than six ounces a week.\u201d<\/p>\n

Salmon, 20 grams<\/p>\n

Another protein powerhouse that deserves a spot on this list is salmon<\/a>, which boasts 20 grams of protein per serving. Again, picture the palm of your hand. <\/p>\n

\u201cSalmon is rich in omega-3 fatty acids, which support heart health and reduce inflammation,\u201d Vernarelli said. Omega-3 fatty acids are also good for your brain health and cognitive function. In addition, salmon is a source of vitamin D, which we need for building and repairing muscle, strengthening our bones, and keeping our immune system healthy.<\/p>\n

(And in case you\u2019re wondering, salmon is not high in mercury like tuna<\/a>, so it poses less of a risk in that regard.)<\/p>\n

Firm Tofu, 20 grams<\/p>\n

Made of condensed soy milk, tofu<\/a> has been around for centuries, and it\u2019s not just for vegans and vegetarians. \u201cTofu is an excellent choice for anyone seeking a heart-healthy, cholesterol-free protein source to add to their dishes,\u201d Manaker said. One cup of firm tofu provides 20 grams of protein. You can add it to your stir-fries, rice dishes or tacos for a meatless option. <\/p>\n

Whether you bake it or fry it in a pan, tofu is very versatile. This plant-based protein acts like a sponge, absorbing whatever spices or marinades you choose. In addition, \u201ctofu contains isoflavones, plant compounds that mimic estrogen in the body<\/a>,\u201d she said. \u201cIsoflavones have been linked to potential benefits for bone health, heart health, and perimenopausal symptom support.\u201d<\/p>\n

\"Order<\/p>\n

Cappi Thompson via Getty Images<\/p>\n

Order the shrimp cocktail if you’re looking for a quick protein boost.<\/p>\n

Shrimp, 18-20 grams<\/p>\n

Imagine a tennis ball. That\u2019s similar in size to a 3-ounce serving of shrimp, which offers 18 to 20 grams of protein. Shrimp are quick and easy to prepare and low in calories, as long as you skip the deep-frying.<\/p>\n

This high-protein shellfish provides key nutrients<\/a> like selenium, iodine and vitamin B12. \u201cIt\u2019s a great choice for supporting thyroid function and metabolism, and fits well into heart-healthy eating patterns,\u201d Walker said. <\/p>\n

Shrimp are high in cholesterol, but WebMD suggests<\/a> you can eat them once or twice per week.<\/p>\n

Lentils, 18 grams<\/p>\n

Don\u2019t let their tiny size fool you. Lentils are loaded with nutrients, including fiber, iron and folate. One cup of cooked lentils contains 18 grams of protein. If you\u2019re buying them precooked, look for cans labeled \u201cno sodium\u201d or make sure to rinse them well with water before adding them to your soups, salads or burgers. Swapping lentils<\/a> for meat occasionally is good for your health and your wallet. <\/p>\n

\u201cLentils are versatile, affordable and heart-healthy, making them a great addition to any diet,\u201d Manaker said. \u201cThey are particularly beneficial for individuals with diabetes, as the fiber helps regulate blood sugar<\/a>.\u201d In addition to lowering cholesterol, eating fiber helps you feel full faster. <\/p>\n

Edamame, 17-18 grams <\/p>\n

If you\u2019re looking for something besides seafood, consider this low-calorie legume. One cup of shelled edamame<\/a> contains 17 to 18 grams of protein. Edamame are immature soybeans that look like fuzzy green pods. Inside are soft green seeds, which make a healthy snack<\/a> on their own or can be added to soups, salads or noodles. <\/p>\n

Edamame is a source of fiber along with providing micronutrients, such as iron and magnesium. \u201cThe protein and fiber content supports fullness and blood sugar control, making it beneficial for individuals with diabetes or those looking to increase their plant-based intake,\u201d Walker said. <\/p>\n

Greek Yogurt, 10-17 grams <\/p>\n

Your gut will thank you for making Greek yogurt<\/a> part of your daily routine. Or you can opt for a Greek-style, non-dairy alternative. In a single-serving container of plain Greek yogurt, there is typically between 10 and 17 grams of protein, which is almost double and triple what\u2019s in an egg, Vernarelli said. Plus, you get all that protein in just 100 calories or so. <\/p>\n

Greek yogurt is also a source of calcium and probiotics. \u201cIt can support gut health and bone health, making it a great choice for individuals looking to support digestion or maintain strong bones,\u201d Walker said. If you\u2019re trying to get more vitamin D, she recommended looking for the word \u201cfortified\u201d on the label.<\/p>\n

\"DependingDepending on the variety of your cottage cheese (seen here on toasts), it can contain around 12-14 grams of protein per serving.<\/p>\n

Cottage Cheese, 12-14 grams<\/p>\n

In just half a cup of cottage cheese<\/a>, you get 12 to 14 grams of protein. Cottage cheese is rich in casein protein. \u201cThis type of protein digests more slowly and can help support muscle repair over a longer period of time,\u201d Walker said. Cottage cheese is also high in calcium<\/a> if you\u2019re aiming for healthy teeth and bones. <\/p>\n

Dairy Milk, 8 grams<\/p>\n

\u201cMilk<\/a>, including lactose-free milk, provides a complete protein profile and is an excellent option for those seeking a nutrient-rich beverage to support overall health,\u201d Manaker said. She added that an 8-ounce glass of dairy milk provides 8 grams of protein, regardless of whether you drink whole milk, 2%, skim milk, lactose-free or flavored milk. You can also try ultrafiltered milk, which has approximately 13 grams of protein per serving. Ultrafiltered milk is produced by filtering out lactose and water while keeping other nutrients, such as protein and calcium. <\/p>\n

Milk is also a source of calcium, vitamin D, and potassium. These nutrients help build muscle, preserve bone strength, and support brain and heart health. \u201cMoreover, a growing body of research links dairy milk, including whole milk, to a reduced risk of certain chronic diseases, like obesity, diabetes and cardiovascular disease<\/a>,\u201d she said. <\/p>\n

As for brain health<\/a>, milk contains choline and iodine, which support memory and guard against age-related cognitive decline. It\u2019s worth noting that most plant-based beverages do not offer these brain-boosting nutrients. If you\u2019re lactose intolerant, you can drink lactose-free milk, which has all of the same nutrients as regular milk, including protein, just without the lactose sugar, she said. <\/p>\n

Quinoa, 8 grams<\/p>\n

This edible seed provides 8 grams of protein in one cup. \u201cQuinoa<\/a> is a plant superpower, since it contains all of the essential amino acids, making it a complete plant protein,\u201d Vernarelli said. It\u2019s also high in fiber, which can help stabilize blood sugar.<\/p>\n

Another bonus is that quinoa is naturally gluten-free. This makes it a great choice for someone with gluten intolerance, sensitivity, or Celiac disease<\/a>, she added.<\/p>\n

Pumpkin Seeds, 7-9 grams<\/p>\n

For a nutritious snack<\/a> or an oatmeal topper, 1 ounce of pumpkin seeds<\/a> contains 7 to 9 grams of protein. This plant-based protein is a source of healthy fats among other micronutrients, including magnesium, zinc, and iron. \u201cThese nutrients support immune function, muscle recovery, and heart health,\u201d Walker said. \u201cThe combination of protein and fats also helps with satiety (feeling full) and blood sugar stability.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"It\u2019s safe to say that Americans are obsessed with protein. This macronutrient has made its way into lattes,…\n","protected":false},"author":2,"featured_media":512624,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[103,61,60,446,2682],"class_list":["post-512623","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-ie","tag-ireland","tag-nutrition","tag-protein"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/512623","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=512623"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/512623\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/512624"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=512623"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=512623"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=512623"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}