What Food Has More Protein Than an Egg?

October 26, 2025 •

4 min read

While one large egg contains about 6 grams of high-quality protein, many other readily available foods offer significantly more protein per serving. This means that for individuals aiming to increase their protein intake, relying solely on eggs is unnecessary, as a diverse range of protein-rich options can more effectively help them meet their nutritional goals.

Quick Summary

This article explores a variety of animal- and plant-based foods that contain more protein per serving than a large egg. It compares their nutritional profiles, highlighting how options like chicken breast, Greek yogurt, lentils, and tofu are excellent alternatives for boosting protein intake and supporting a balanced diet. Serving sizes and protein content are detailed to help you diversify your meals.

Key Points

Poultry and Fish Lead Animal Proteins: Lean chicken breast and fish like tuna and salmon provide significantly more protein per serving than a single egg.
Dairy Delivers Concentrated Protein: Greek yogurt and cottage cheese are potent dairy sources, offering double the protein of an egg in a modest serving size.
Soy is a Plant-Based Powerhouse: Soy products like edamame and tempeh are complete plant proteins that far exceed the protein content of a single egg.
Legumes are Budget-Friendly and Fiber-Rich: Lentils and black beans are cost-effective plant-based options that provide substantial protein along with valuable fiber.
Diversify for Complete Nutrition: To get a full range of essential amino acids and micronutrients, it's best to consume a variety of both animal- and plant-based protein sources.
Portion Sizes Matter: Always consider serving size when comparing protein; for example, a handful of pumpkin seeds or a half-cup of legumes can offer more protein than a single egg.

Animal-Based Powerhouses Beyond Eggs

For those who include animal products in their diet, several options easily surpass the protein offered by a single large egg. These sources often provide a complete amino acid profile, making them excellent for muscle maintenance and overall health.

Chicken and Turkey Breast

As a lean protein, skinless chicken breast is a dietary staple for many, packing approximately 26 grams of protein in just a 3-ounce serving. A similar portion of turkey breast offers around 24 to 25 grams. These poultry options are also rich in essential B vitamins, selenium, and zinc. They are incredibly versatile and can be roasted, grilled, or shredded into salads and sandwiches.

Lean Beef and Fish

Lean beef provides a robust protein boost, with a 3-ounce serving containing about 23 grams of protein. It is also an excellent source of iron and zinc. Fatty fish like salmon and tuna are not only protein-rich but also provide heart-healthy omega-3 fatty acids. A 3-ounce serving of salmon can deliver over 20 grams of protein, while canned tuna offers around 21 to 24 grams.

Dairy Delights

Dairy products offer convenient and potent sources of protein.

Greek Yogurt: This thick, strained yogurt concentrates the protein content. A 5.3-ounce container can contain over 13 grams of protein, making it an excellent choice for a quick snack or breakfast. It also contains probiotics beneficial for gut health.
Cottage Cheese: Often recognized for its high protein content, a half-cup serving of low-fat cottage cheese provides approximately 13 grams of protein. This makes it a creamy and filling option for meals or snacks.
Cheese: Hard cheeses like parmesan and cheddar can be surprisingly high in protein. An ounce of parmesan, for instance, provides about 8.5 grams of protein, while cheddar offers around 7 grams per ounce.

Plant-Based Alternatives with High Protein

For those following a vegetarian or vegan diet, a wide variety of plant-based foods offer more protein than a large egg. Many also come with the added benefit of dietary fiber.

Soy Products

Soybeans and their derivatives are standout plant-based protein sources.

Tempeh: This fermented soybean cake contains about 15 grams of protein per half-cup serving. Fermentation also provides probiotics that support gut health.
Edamame: These immature soybeans are a complete protein and a good source of fiber. A one-cup serving can offer more than 18 grams of protein.
Tofu: A versatile staple, firm tofu offers approximately 9 to 10 grams of protein per 3-ounce serving and absorbs flavors well, making it a culinary chameleon.

Legumes

Lentils and beans are inexpensive, high in fiber, and packed with protein.

Lentils: One cup of cooked lentils provides nearly 18 grams of protein. They are easy to incorporate into soups, stews, and salads.
Black Beans: A cup of cooked black beans contains around 15 grams of protein, along with significant fiber content.

Grains and Seeds

Some grains and seeds are exceptional protein sources.

Pumpkin Seeds: A one-ounce serving of shelled pumpkin seeds offers 8.5 grams of protein. They are also a great source of healthy fats and minerals.
Quinoa: A complete protein source, one cup of cooked quinoa provides 8 grams of protein and is rich in minerals like manganese.

Protein Content Comparison Table

Here is a quick reference comparing the protein content of a single large egg to other popular food items based on standard serving sizes.


Food Item	Protein Content	Serving Size	Source Type
Egg (Large)	~6 g	1 egg	Animal
Greek Yogurt	~13 g	5.3 oz container	Dairy
Cottage Cheese	~13 g	½ cup	Dairy
Chicken Breast	~26 g	3 oz cooked	Animal
Tuna (Canned)	~21 g	3 oz drained	Animal
Edamame	~18 g	1 cup cooked	Plant-based
Lentils	~18 g	1 cup cooked	Plant-based
Tofu (Firm)	~9 g	3 oz	Plant-based
Pumpkin Seeds	~8.5 g	1 oz shelled	Plant-based

Choosing the Right Protein Sources for Your Diet

While eggs are a convenient and nutritious source of protein, this comparison illustrates that numerous other options are equally, if not more, protein-dense. For optimal health, dietitians recommend varying your protein sources to ensure a broad spectrum of nutrients and amino acids. For example, incorporating both animal and plant proteins into your meals can create a well-rounded nutritional profile. Plant-based sources like beans and lentils offer fiber not found in animal proteins, aiding in digestive health. Meanwhile, some animal products are rich in vitamin B12, a nutrient vital for blood cell formation and nervous system function.

Ultimately, the best approach is to build a diet that includes a mix of these high-protein foods that align with your dietary preferences and health goals. For further information on recommended protein intake, authoritative sources like the American Heart Association can provide useful guidance on how much protein is appropriate for you.

Conclusion

Eggs are a valuable source of protein, but the notion that they are the most protein-dense food is a myth. As demonstrated, a wide array of options—from chicken and Greek yogurt to lentils and tofu—provide more protein per serving. By exploring these alternatives, you can add variety and additional nutritional benefits to your diet, whether you follow a plant-based or omnivorous eating plan. Diversifying your protein intake is key to supporting a healthy body and achieving your fitness and wellness goals.

Frequently Asked Questions

Lean chicken breast contains significantly more protein than an egg, with a 3-ounce serving offering around 26 grams compared to the approximately 6 grams in a large egg.

Yes, vegetarians can easily find single foods with more protein than an egg. Options like a cup of cooked lentils (approx. 18g) or a cup of cooked edamame (approx. 18g) are excellent examples.

Greek yogurt is a more concentrated source of protein. A typical 5.3-ounce container provides around 13 grams of protein, more than double that of a single large egg.

A great high-protein breakfast alternative is Greek yogurt with nuts and seeds, or a tofu scramble, which can offer more protein and diversify your nutrient intake.

Yes. A 1-ounce serving of pumpkin seeds contains 8.5 grams of protein, exceeding the amount in a large egg. Other options like almonds and hemp hearts also provide a substantial protein boost.

No. While all protein sources contribute to daily intake, they differ in their complete amino acid profile and additional nutrients. For example, fatty fish provides omega-3s, while legumes offer fiber.

You can add more protein by mixing Greek yogurt into smoothies, adding lentils to soups or salads, or incorporating lean meat or fish into your main dishes.