Which foods have more protein than eggs: a list of the best
Add them to your diet to stay full and healthy.
Eggs are the gold standard when it comes to protein-rich foods. Affordable, versatile, and a staple in a variety of diets, each egg packs a whopping six grams of high-quality protein. But honestly, how many more eggs can you eat hard-boiled? It's time to expand your horizons. Here are some foods that pack more protein than eggs.
Perhaps after reading this list, you will be inspired to add them to your diet. MigNews reminds you that protein is important for muscle, weight loss, and much more.
Which foods have more protein than eggs:
- Protein: 20 grams per 3 oz (85 g)
According to registered dietitian Amy Shapiro, tuna is a great source of omega-3s, which have protective properties against heart disease and cognitive decline. If you buy it canned, it's an especially affordable source of protein and a pantry staple. Bonus: No cooking required! Add it to sandwiches and salads.
Where there is a lot of protein: peanuts
- Protein: 7 grams per 1 oz (28 g)
“Being legumes, they contain both protein and carbohydrates, and are also great sources of heart-healthy mono- and polyunsaturated fats, folate, and vitamin E,” says Shapiro. Blend them together and spread on slices of fruit. Or spread on whole-grain bread for a quick snack on the go.
Which foods have more protein than eggs: turkey
- Protein: 26 grams per 3 oz (85 g)
If you have trouble falling asleep at night, this widely available source of protein can be your lifesaver. “It contains the amino acid tryptophan, which can help you feel calm and even sleepy,” says Shapiro. “So it’s a great ingredient for a relaxing evening.” Pick up a pre-cooked turkey from the supermarket or try roasting your own.
Where there is a lot of protein: tempeh
- Protein: 16 grams per 3 oz (85 g)
This vegan meat substitute made from fermented soybeans is not only packed with protein, but also fiber. If you have gut and digestive issues, Shapiro says the fermented properties of soy help balance your microbiome and gut.
Shapiro also recommends soy as the least processed form of soy. And what’s even better? It’s so versatile that you can bake it or salt it, and “it usually comes pre-cooked, so you don’t have to do anything once you take it out of the package,” she says.
Where there is a lot of protein: Greek yogurt
Choose classic Greek yogurt without additives, Source: vecteezy.com
- Protein: 17 grams per serving
When it comes to muscle recovery, plain nonfat Greek yogurt takes on star status. These little plastic cups pack a ton of protein into just 100 calories.
Where there is a lot of protein: Gruyere cheese
- Protein: 8 grams per 1 oz (28 g)
This wonderfully rich Swiss cheese is perhaps the most appealing way to get your daily protein. But watch your portions: while a 28g serving contains a reasonable 117 calories, it's easy to overdo it and eat multiple servings if you're not careful.
Which foods have more protein than eggs: dried pumpkin seeds
- Protein: 10 grams per 1/4 cup serving
Pumpkin seeds are perhaps best known for their magnesium, but they are also a rich source of protein. Add them to salads or snack on them whole.
Where there is a lot of protein: chickpeas
- Protein: 12 grams per 1 serving
“Chickpeas contain iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K. They help build and maintain bone structure and strength,” says nutrition expert Beth Warren. And they’re also high in protein. A win-win option.
How to lose weight with protein? How much protein do you need? We suggest you find out right now.