20 Foods That Have More Protein Than An Egg

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The Recommended Dietary Allowance (RDA) for protein is at least 0.8 grams of protein per kilogram of body weight. That is, the protein intake per day for an average man is about 56 grams, and a woman is about 46 grams.

Our main go-to protein food is an egg. It contains about 5.2 grams to 8.7 grams of proteins based on the size. Protein is essential for our overall health development, immunity, muscle growth, tissue repair, and much more.

In this article, we will have listed down 20 different food products that provide you with a high level of proteins.


20 Protein-Rich Foods That Have More Protein Than Egg

Most Indian families have eggs for breakfast, lunch, and dinner. Some of us even make tasty snacks like an egg roll, egg fingers, bhaji, etc. But, this is not the only source of protein. Given below are 20 protein-rich food for vegetarians, vegans, and non-vegetarians alike.

1. Soybean


Consuming soybean also has other health benefits due to its antioxidant properties. We get about 28 grams of protein per cup from cooked soybeans. Apart from that, it is also rich in carbs, vitamin K1, molybdenum, folate, copper, manganese, phosphorous, and so on.


2. Edamame Beans


Does this sound unfamiliar to you? It is because we are used to the word ‘soybeans’ more than edamame. Edamame beans are whole and immature soybeans. One cup of this tiny green seed provides up to 26 grams of protein. Alongside, edamame is also rich in calcium, iron, and fiber.

Buy these freeze-dried edamame seeds, and boil, steam, or microwave them for a tasty and healthy snack. Season it with salt for that extra flavor.


3. Cottage Cheese

Cottage Cheese

Are you a cheese lover? Did you know that cottage cheese was high in protein content? Well, now you do so. You receive about 12-15 grams of protein per ½ cup serving! It is about twice more than what eggs offer. Eat them along with fruits and vegetables for a better diet filled with proteins, vitamins, and minerals.

Keep in mind to buy cottage cheese made of active cultures as they provide probiotics suitable for proper digestion.


4. Chickpeas


Similar to cottage cheese, chickpeas provide about twice the proteins in an egg. One cup of chickpeas contains nearly 14.5 grams of proteins, along with other micronutrients like magnesium, vitamin B6, fiber folate, iron, phosphorus, and copper.

To incorporate it into your diet, either cook it as a dish, roast or fry it or else, use it as a tasty salad topping.


5. Chicken


Have you heard the phrase- “What comes first? Chicken or egg?”. Well, in the case of protein content, chicken overtakes egg. On average, per 3-ounce serving, we get about 24 grams of protein. However, the weight will vary depending on the way the chicken was cut and cooked. Apart from the proteins, it contains niacin, selenium, vitamin B6, and phosphorus.


6. Dried Pumpkin Seeds

Dried Pumpkin Seeds

Generally, pumpkin seeds are associated with fat since they contain about 14 grams per serving; however, they are also high in proteins. It is known as a protein powerhouse and contains 10 grams per quarter cup. Apart from being rich in protein, we also get magnesium, vitamin K, iron, zinc, and copper from dried pumpkin seeds.

Dried pumpkin seeds work a miracle on your skin and boost your overall health.


7. Tuna Fish


Since we included a meat product, it only fits to add seafood to the list. Tuna is famous for its omega-3 fatty acids, but raw tuna provides about 20 grams of proteins per 3 ounces serving. Canned tuna is relatively inexpensive compared to the amount of protein it provides.


8. Almonds


Almonds provide almost the same amount of protein that an egg provides, if not more. It provides you with healthy, replenishing nutrients. Almonds also have 4 grams of filling fiber, minerals, and 12 vitamins To top it off. So, if you tend to snack a lot, then why not snack on almonds?!


9. Greek Yogurt

Greek Yogurt

One cup of Greek yogurt has 24 grams of protein. Greek yogurt has four times more amount of protein found in one egg. It has more proteins and less sugar content compared to regular yogurt. This thick, creamy serving is also rich in calcium, potassium, and vitamin B12.

Remember that it is always better to consume plain Greek yogurt than flavored ones as it reduces the overall value.


10. Watermelon Seeds

You aren’t the only one who was surprised by this new knowledge. Most of us spit the watermelon seeds out. But, according to A dietary nutritionist, Colene Stoernell, it is a good source of plant-based protein diet that she recommends to her vegan clients. In addition to the protein content, watermelon seeds are rich in iron, magnesium, and zinc.


11. Tempeh


The source of both the edamame beans and tempeh are the same- soybeans. While edamame seeds are immature soybeans, tempeh is fermented and pressed soybeans. This plant-based protein food is similar to tofu but richer in proteins and has a firmer and nuttier flavor, making it perfect for snack time.


12. Shrimps


Shrimps is another seafood that offers more protein than an egg. We get 20 grams of protein per three-ounce serving. However, there is a wide variety of ways to cook shrimps, most of which are not best for overall health. So, while cooking shrimps, please keep it simple. You can also add some light cocktail sauce for a bit of flavor.


13. Black Beans

Black Beans

Beans are one of the most overlooked food items when it comes to nutrients. Cooked black beans give about 8 grams of protein per ½ cup serving. Black beans are also good for your heart and brain due to the antioxidant components it contains.


14. Peanut Butter

Peanut Butter

Do you like peanut butter and jam sandwich? Well, right there is your next source of proteins. You get more proteins with two tablespoons of peanut butter (8 grams) than with one egg.

If you don’t want to have it with toast, try it with apple, celery, noodles, smoothie, or oatmeal.


15. Sprouted Grain Bread

Do we think of bread when we think of protein? No, but whole wheat bread has about 3 to 5 grams of protein, whereas sprouted grain bread has about 8 grams. For a PB&J sandwich, use sprouted grain bread instead of regular bread for that extra protein boost.


16. Lentils


Different types of lentils come in different colors with distinct tastes and textures. It contains about 18 grams of protein and is relatively inexpensive in most countries. On top of these, it also contains fiber, iron, vitamin B1, zinc, copper, and much more. It is one of the best options if you’re looking for a budget-friendly healthy meal rich in proteins.


17. Jerky


Yes- this dehydrated meat is a healthy food packed with 15 grams of proteins per ounce. While selecting the jerky, make sure it contains less than 5 grams of sugar and 200 mg of sodium. Also, choose grass-fed, organic beef to gain extra nutrients like zinc, selenium, and vitamin B12.


18. Sardines


Don’t let this tiny fish fool you! Canned sardines contain 18 grams of protein per 3-ounce serving. Sardine is also a rich source of vitamin D, selenium, and omega-3 fatty acids. It is alright for you to have up to three cans a week.


19. Milk


Milk contains 8 grains of proteins per 8-ounce cup. Remember how we chose grass-fed organic beef? Similarly, for the best results while consuming milk, select organic milk as these cows are not given inflammatory hormones or antibodies that the other cows are fed. Calcium found in milk keeps our bones and teeth strong.


20. Quinoa


One cup of cooked quinoa is equal to 8 grams of protein. Besides this, quinoa also contains essential amino acids, healthy fibers, magnesium, phosphorous, and folate.

Top it on one of your salads for a tasty starter.


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Eggs are not the only protein-rich food available in the market. Some of the ones mentioned above, like milk, chicken, almonds, jerky, black beans, etc., provide more proteins than an egg. Be versatile and creative with your food. Mix and match want you like to get your perfect healthy diet. Always be open to trying new food!

Do you know any other food rich in proteins? Let us know in the comment section below.

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