Foods that have more protein than an egg

November 7, 2025 •

4 min read

While a large egg offers around 6 grams of high-quality protein, many common foods surpass this amount in a single serving. This article explores a diverse range of animal- and plant-based options that have more protein than an egg, helping you diversify your diet and meet your fitness goals.

Quick Summary

This guide covers various animal and plant-based foods that contain a higher protein content than a large egg. It includes detailed information on sources like poultry, fish, dairy, legumes, and seeds, offering practical nutritional comparisons and dietary advice.

Key Points

Poultry and fish offer significant protein: A 100-gram serving of cooked chicken breast contains approximately 32 grams of protein, and a similar serving of sockeye salmon offers about 22 grams.
Legumes are a plant-based powerhouse: Cooked lentils contain roughly 18 grams of protein per cup, while chickpeas provide about 15 grams, making them excellent plant-based egg alternatives.
Dairy products are rich protein sources: A half-cup of low-fat cottage cheese provides around 14 grams of protein, while a 6-ounce serving of Greek yogurt can offer up to 18 grams.
Soy products deliver high-quality protein: Seitan offers 17 grams of protein per 2-ounce serving, and tempeh provides 17 grams per half-cup, with both offering complete proteins.
Nuts and seeds boost protein intake: Small additions like 3 tablespoons of hemp hearts (9g protein) or 1 ounce of pumpkin seeds (8.5g protein) can easily increase your daily protein count.
Variety ensures complete nutrition: Consuming a mix of different protein sources, especially a variety of plant-based foods, ensures you get all the essential amino acids your body needs.

Animal-Based Foods with Superior Protein Content

For many, animal products are the go-to source for complete, high-quality protein, and several options easily outstrip a standard egg.

Poultry

Chicken Breast: A skinless, cooked chicken breast provides an impressive 32 grams of protein per 100 grams, making it one of the most protein-dense options available. It is a versatile, lean meat perfect for maximizing protein intake while keeping fat and calories low.
Turkey: Similar to chicken, lean turkey is a phenomenal protein source for building and maintaining muscle mass.

Fish and Seafood

Salmon: A 100-gram serving of sockeye salmon offers around 22 grams of protein and is also rich in heart-healthy omega-3 fatty acids. This provides a substantial protein boost with added nutritional benefits.
Tuna: Whether canned or fresh, tuna is a powerhouse of protein. Just a 3-ounce serving of tuna can provide approximately 22 grams of protein, often more than three times that of a single egg.

Dairy Products

Greek Yogurt: This strained yogurt contains significantly more protein than its regular counterpart. A 6-ounce serving can offer up to 18 grams of protein, alongside gut-healthy probiotics.
Cottage Cheese: Often referred to as a protein powerhouse, a half-cup serving of low-fat cottage cheese can contain around 14 grams of protein, perfect for a high-protein snack or meal addition.
Paneer: This Indian cheese offers nearly 12 grams of protein per half-cup serving, making it a great vegetarian-friendly dairy option.

Plant-Based Foods with Higher Protein Per Gram

For vegetarians, vegans, or those simply looking to reduce their meat intake, there are numerous plant-based alternatives that contain more protein than an egg, many of which also provide valuable fiber and minerals.

Legumes and Beans

Lentils: A single cooked cup of lentils delivers approximately 18 grams of protein and is packed with fiber, which aids in digestion and increases satiety.
Chickpeas: One cooked cup of chickpeas provides around 15 grams of protein, in addition to significant amounts of fiber and various minerals. They are a foundation for many dishes like hummus and salads.
Edamame: These young soybeans provide close to 10 grams of protein per half-cup serving and are also considered a complete protein source, offering all essential amino acids.

Soy Products

Seitan: Made from wheat gluten, seitan is a popular meat alternative that provides 17 grams of protein per 2-ounce serving. Its chewy texture makes it a versatile ingredient in many recipes.
Tempeh: Another fermented soy product, a half-cup serving of tempeh provides 17 grams of complete protein. It offers a nutty flavor and firm texture, great for stir-fries and skewers.

Nuts and Seeds

Pumpkin Seeds: Shelled pumpkin seeds offer an impressive 8.5 grams of protein per ounce. They also provide zinc, iron, and magnesium.
Hemp Hearts: These tiny seeds pack a punch, with 3 tablespoons containing 9 grams of protein, plus healthy omega-3 fatty acids.
Almonds: A 1.5-ounce serving of almonds can contain 9 grams of protein, along with healthy fats and fiber.

Protein Comparison Table: Egg vs. Other Foods (Per 100g)

To provide a clear comparison, here is a table highlighting the protein content of different foods, based on a 100-gram serving, against the approximately 12.2 grams in 100 grams of whole egg.


Food (Per 100g)	Protein Content (approx.)	Source Type	Notes
Chicken Breast (Cooked)	32 g	Animal	Lean, versatile meat
Soybeans (Dried)	36-40 g	Plant	Highest protein density
Lentils (Dried)	26 g	Plant	High in fiber, low-glycemic
Salmon (Sockeye, Cooked)	21.9 g	Animal	Rich in omega-3s
Peanuts	25.8 g	Plant	Good source of healthy fats
Cottage Cheese (Low-fat)	14 g	Animal	Good source of calcium

Building a Diverse Protein-Rich Diet

To maximize the benefits of a high-protein diet, it's essential to consume a variety of sources. Animal proteins are often 'complete,' meaning they contain all nine essential amino acids your body needs. However, by combining different plant-based proteins throughout the day—like pairing chickpeas with whole grains—you can achieve a similar complete amino acid profile. A varied diet also ensures a broader range of vitamins and minerals, optimizing overall health. Combining lean animal proteins with fiber-rich plant options is a balanced strategy for sustained energy, muscle repair, and satiety. For further dietary guidance, authoritative sources like the Harvard T.H. Chan School of Public Health offer valuable information on protein intake.

Conclusion: Beyond the Egg

While eggs are a convenient and high-quality protein source, they are far from the only option available. From lean meats and fish to potent plant-based choices like legumes, nuts, and soy products, there is an abundance of foods that deliver more protein per serving. Incorporating a variety of these options into your diet can support muscle growth, promote satiety, and provide a wider spectrum of essential nutrients for optimal health. Expanding your protein sources is a simple yet effective strategy for enhancing your overall nutrition and dietary satisfaction.

Frequently Asked Questions

While eggs contain around 12.2 grams of protein per 100g, dried soybeans and certain lean meats can be significantly higher. Dried soybeans, for instance, contain between 36-40 grams of protein per 100g.

Many plant-based proteins are excellent, but they are often 'incomplete,' lacking one or more essential amino acids. However, by eating a variety of plant proteins, such as combining lentils with whole grains, you can achieve a 'complete' amino acid profile.

Good alternatives include a bowl of Greek yogurt topped with nuts and seeds, a tofu scramble with vegetables, or oatmeal mixed with hemp hearts and a plant-based protein powder.

For a significant protein boost, cottage cheese is an excellent choice, providing around 14 grams of protein per half-cup serving. Paneer is another good option for vegetarians, with nearly 12 grams per half-cup.

Yes, you can. By using versatile legumes like lentils and chickpeas or soy products like tempeh and seitan, you can easily substitute meat in many recipes and get a comparable amount of protein.

To easily boost your protein intake, add a spoonful of peanut butter to your toast, sprinkle seeds on your salad or yogurt, or snack on edamame instead of chips.

Both animal and plant proteins have health benefits. Animal proteins are typically 'complete,' while combining various plant proteins can also provide all essential amino acids. The best strategy involves a variety of protein sources for a well-rounded diet.