10 Foods With More Protein Than Eggs

Eggs have earned their reputation as a convenient, nutritious source of protein. One large egg provides roughly 6 grams of protein, along with vitamins and minerals that make it a popular choice for breakfast and meals throughout the day.

But eggs aren’t the only way to increase your protein intake.

Many everyday foods contain significantly more protein per typical serving. Whether you’re trying to build muscle, stay fuller for longer, or simply add more variety to your meals, these 10 options are worth knowing.

1. Chicken Breast

Chicken breast is one of the easiest ways to get a substantial amount of protein without eating a huge portion.

A cooked 3-ounce (85-gram) serving provides around 25 grams of protein, depending on how it is prepared.

Try grilled chicken in salads, sandwiches, wraps, rice bowls, or alongside roasted vegetables for a balanced meal.

2. Tuna

Canned tuna is inexpensive, convenient, and protein-rich.

A typical 3-ounce serving can provide around 20 grams of protein. It’s also easy to store, making it a practical option for quick lunches.

Mix it with vegetables and whole-grain crackers, add it to a salad, or use it in a sandwich.

If you eat tuna regularly, vary the types of fish you consume and follow local guidance concerning mercury exposure.

3. Greek Yogurt

Greek yogurt is a particularly useful protein source for breakfast or snacks.

Depending on the brand and variety, a single serving can provide around 15–20 grams of protein.

Choose plain or lower-added-sugar varieties when possible. Add berries, nuts, seeds, or fruit for additional nutrients and flavor.

4. Cottage Cheese

Cottage cheese is another dairy food that packs plenty of protein into a relatively small serving.

Half a cup can provide roughly 12–14 grams of protein, although amounts vary by product.

It can be eaten on its own, mixed with fruit, added to toast, or incorporated into savory dishes.

5. Salmon

Salmon provides protein along with beneficial omega-3 fatty acids.

A 3-ounce cooked serving generally contains around 20–22 grams of protein.

Bake or grill salmon and serve it with vegetables and whole grains for a nutrient-dense meal.

6. Lentils

You don’t need to eat meat or dairy to get plenty of protein.

Cooked lentils provide approximately 18 grams of protein per cup, along with fiber, iron, folate, and other nutrients.

They’re excellent in soups, curries, salads, and grain bowls.

Because lentils contain both protein and fiber, they can also contribute to a satisfying meal.

7. Edamame

Edamame—young green soybeans—is a plant-based protein source that can be eaten as a snack or added to meals.

One cup of cooked edamame provides roughly 18 grams of protein.

Try adding it to stir-fries, salads, rice bowls, or soups.

8. Tempeh

Tempeh is a fermented soy food with a firm texture and substantial protein content.

A 3-ounce serving can provide around 16–18 grams of protein, depending on the product.

Its firm texture makes it particularly useful as a meat substitute in stir-fries, sandwiches, and grain bowls.

9. Shrimp

Shrimp provides a high amount of protein relative to its calorie content.

A 3-ounce cooked serving contains roughly 20 grams of protein.

Shrimp cooks quickly, making it useful for weeknight meals. Combine it with vegetables, brown rice, pasta, or whole-grain noodles.

10. Seitan

For people who eat gluten, seitan can be an especially protein-dense plant-based option.

A typical 3-ounce serving can contain roughly 20 grams or more of protein, depending on the product.

It can be grilled, sautéed, sliced into sandwiches, or added to stir-fries.

People with celiac disease or gluten sensitivity should avoid seitan because it is primarily made from wheat gluten.

Protein Isn’t Just About the Number

When comparing protein sources, it’s tempting to focus only on grams.

But the overall nutritional profile matters too.

Chicken, fish, dairy, legumes, soy foods, and other protein sources provide different combinations of vitamins, minerals, healthy fats, and fiber. Eating a variety of protein-rich foods can help create a more balanced diet.

Plant-based options such as lentils and edamame are especially useful because they provide protein alongside fiber and other nutrients.

How Much Protein Do You Need?

Protein requirements vary according to age, body size, activity level, pregnancy status, health conditions, and individual goals.

For healthy adults, the basic recommended dietary allowance is about 0.8 grams of protein per kilogram of body weight per day, although people with higher physical activity levels or particular health goals may require more.

More isn’t automatically better. A balanced diet should include adequate vegetables, fruits, whole grains, healthy fats, and other nutrient-rich foods—not just protein.

The Bottom Line

Eggs are a nutritious and convenient source of protein, but they’re far from the only option.

Chicken, tuna, Greek yogurt, cottage cheese, salmon, lentils, edamame, tempeh, shrimp, and seitan can all provide substantially more protein per typical serving than a single egg.

The best choice depends on your dietary preferences, budget, nutritional needs, and overall eating pattern.

Rather than relying on one “superfood,” aim for variety. Rotating different protein sources throughout the week can make meals more interesting while helping you meet your nutritional needs.

This article is for general educational purposes and isn’t individualized medical or nutritional advice. If you have kidney disease or another condition that affects protein intake, consult a qualified healthcare professional or registered dietitian before significantly changing your diet.