30 surprising foods that have more protein than an egg

Eggs have long been considered one of the best sources of protein

They’re 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.

The good news is that many foods actually contain more protein per serving than an egg. Whether you’re 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.

Here are 30 foods that deliver more protein per serving than the average egg.

Soybeans

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’re also used to make foods like tofu, tempeh, and soy milk.

Milk

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.

Tempeh

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.

Chia Seeds

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.

Salmon

Salmon is not only rich in protein but also packed with heart-healthy fats. A single cooked fillet contains around 30–35 grams of protein, along with omega-3 fatty acids and vitamin B12.

Shrimp

Shrimp is a lean seafood option that’s surprisingly high in protein. A 4-ounce serving provides roughly 17 grams of protein while remaining low in calories and fat.

Edamame

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.

Tuna

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.

Lentils

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.

Chickpeas

Chickpeas are incredibly versatile—they 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.

Chicken

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.

Rolled Oats

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.

Parmesan Cheese

Hard cheeses are especially protein-dense. One ounce of Parmesan cheese contains about 10–11 grams of protein, along with plenty of calcium.

Lima Beans

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

Peanuts

Peanuts are technically legumes rather than nuts, but they’re still an excellent protein source. A 100-gram serving contains about 26 grams of protein.

Turkey

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.

Spirulina

Spirulina is a powdered algae that’s 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.

Gruyère Cheese

Gruyère 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.

Seitan

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.

Roast Beef

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

Almonds

Almonds provide both protein and healthy fats. One ounce contains about 6 grams of protein, along with vitamin E and magnesium.

Cheddar Cheese

Cheddar cheese is another protein-rich dairy option. One ounce delivers around 7 grams of protein, plus calcium and vitamin B12.

Peanut Butter

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

Black Beans

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.

Sprouted-Grain Bread

Certain whole-grain breads contain more protein than traditional white bread. Some sprouted-grain varieties offer around 5 grams of protein per slice.

Quinoa

Quinoa is often called a “complete protein” because it contains all nine essential amino acids. One cup of cooked quinoa contains about 8 grams of protein.

Pumpkin Seeds

Pumpkin seeds are small but protein-dense. One ounce provides around 7 grams of protein, along with magnesium, zinc, and antioxidants.

Chickpea Pasta

Pasta made from chickpea flour contains significantly more protein than traditional pasta. A serving can contain up to 13–14 grams of protein, along with added fiber.

Greek Yogurt

Greek yogurt contains much more protein than regular yogurt. A single serving often provides 15–20 grams of protein, along with calcium and probiotics.

Tofu

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

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