What Has Protein Other Than Yogurt? A Guide to Alternatives

November 25, 2025 •

4 min read

According to research, around 65% of the human population has a reduced ability to digest lactose after infancy, making dairy-free protein options essential for many. If you're looking for what has protein other than yogurt, you're in luck. The world is full of delicious and nutritious alternatives to meet your daily protein goals.

Quick Summary

This guide explores a wide array of protein sources beyond yogurt, covering everything from lean animal proteins like chicken and fish to powerful plant-based options such as lentils, nuts, and tofu. It details nutritional information and benefits to help build a diverse and protein-rich diet.

Key Points

Animal Proteins are complete: Lean meats like chicken, turkey, beef, and pork provide all nine essential amino acids.
Fish for lean protein and omega-3s: Salmon, tuna, and shrimp are high in protein and offer heart-healthy omega-3s.
Eggs are a versatile protein source: A single large egg contains approximately 6g of high-quality, complete protein.
Legumes add fiber and protein: Lentils, chickpeas, and edamame are excellent plant-based options rich in both protein and fiber.
Soy is a complete plant protein: Tofu, tempeh, and edamame are complete, versatile, and suitable for vegan diets.
Nuts and seeds for snacking: Almonds, hemp seeds, and chia seeds offer a convenient protein boost throughout the day.
Consider cottage cheese or kefir: If dairy is not a concern, cottage cheese and kefir are high-protein, nutrient-rich alternatives.
Protein powder for convenience: Whey or plant-based protein powders can be easily added to boost protein intake.

Why Diversify Your Protein Sources?

While yogurt, especially Greek yogurt, is a well-known high-protein food, relying on a single source isn't ideal for complete nutrition. A varied diet provides a broader spectrum of essential vitamins, minerals, and amino acids crucial for bodily functions, from muscle repair to immune support.

Animal-Based Proteins

Beyond dairy, many animal products are excellent protein sources. These are typically "complete" proteins, meaning they contain all nine essential amino acids.

Lean Meats and Poultry

Chicken and Turkey Breast: A 3.5 oz (100g) serving of cooked chicken or turkey breast offers around 30g of protein and is very low in fat.
Lean Beef and Pork: Lean cuts, often labeled "loin" or "round," provide substantial protein. A 4 oz (113g) cooked 95% lean ground beef patty offers about 24g of protein. Pork loin is also an excellent option.
Eggs: A single large egg contains around 6g of high-quality protein. They are incredibly versatile and can be prepared in numerous ways.

Fish and Seafood

Salmon: A 3 oz (85g) serving contains about 23g of protein, plus healthy omega-3 fatty acids.
Tuna: Canned tuna is a convenient protein source, with 3 oz (85g) containing about 25g of protein.
Shrimp: This shellfish offers a high protein-to-calorie ratio, with 3 oz (85g) providing 22g of protein.

Plant-Based Proteins

For those who prefer a vegetarian or vegan diet, or just want to reduce their meat intake, there is a vast selection of plant-based protein sources.

Legumes Legumes are a fantastic source of fiber and protein. Combining them with grains, nuts, or seeds over the course of the day can ensure a complete amino acid profile.

Lentils: One cup of cooked lentils contains approximately 18g of protein and is rich in fiber.
Chickpeas: Also known as garbanzo beans, one cup of cooked chickpeas provides around 15g of protein.
Edamame: These young soybeans offer about 18g of protein per cooked cup.

Soy Products Soy is one of the few plant-based protein sources considered "complete," containing all essential amino acids.

Tofu: A 1/2 cup serving of firm tofu provides about 10g of protein.
Tempeh: Made from fermented soybeans, tempeh is a dense protein source with about 15.5g per 1/2 cup serving.

Nuts, Seeds, and Grains These are great for snacking or adding to meals.

Quinoa: This pseudograin is a complete protein, offering 8g per cooked cup.
Hemp Seeds: With 9g of protein per 3 tablespoons, these are an easy addition to smoothies or salads.
Almonds: An ounce of almonds contains 6g of protein.
Chia Seeds: These seeds are high in fiber and provide 5g of protein per 2 tablespoons.
Peanut Butter: Two tablespoons offer about 7g of protein.

Quick and Easy Protein Boosts

Sometimes you just need a quick protein fix. Beyond yogurt, these options are simple to incorporate.

Cottage Cheese: A half-cup of low-fat cottage cheese provides about 13g of protein and can be paired with fruit or spices.
Protein Powder: A versatile supplement, whey or plant-based protein powder can be mixed into smoothies, oatmeal, or water.
Kefir: A fermented dairy drink, kefir often has more protein and probiotics than regular yogurt.
Jerky: Lean beef or turkey jerky is a convenient, non-refrigerated snack option.

Comparison Table: Yogurt vs. Other Protein Sources


Food (per 100g)	Protein (g)	Complete Protein?	Source Type
Greek Yogurt (Plain, Low-Fat)	~10	Yes	Dairy
Chicken Breast (Cooked)	~30	Yes	Meat
Salmon Fillet (Cooked)	~25	Yes	Fish
Lentils (Cooked)	~9	No*	Plant-Based
Tofu (Firm)	~10	Yes	Plant-Based (Soy)
Cottage Cheese (Low-Fat)	~11	Yes	Dairy
Quinoa (Cooked)	~4.4	Yes	Plant-Based (Pseudograin)
Eggs (Large, Whole)	~12.4	Yes	Animal

*Note: Incomplete proteins like lentils contain all essential amino acids, but in suboptimal ratios. Combining various plant proteins throughout the day can compensate for this.

Conclusion

While yogurt is a convenient protein source, a diverse diet is key for comprehensive nutrition. By exploring the wide variety of animal and plant-based proteins available, you can ensure your body receives all the essential amino acids, vitamins, and minerals it needs. Whether you're avoiding dairy, seeking more varied textures, or simply looking to expand your culinary horizons, the alternatives are plentiful and delicious. Experiment with lean meats, nutrient-dense fish, fiber-rich legumes, and versatile soy products to create a balanced and satisfying diet that goes well beyond the yogurt cup.

Boost your protein intake with more ideas at the Harvard T.H. Chan School of Public Health.

Practical Swaps for Your Diet

For breakfast, swap a yogurt parfait for scrambled eggs with spinach and a side of cottage cheese. At lunch, replace a yogurt-based dressing with a homemade hummus spread on your wrap, or add lentils to your soup. For dinner, instead of a yogurt-marinated dish, choose baked salmon or a tofu stir-fry. Snacks can be diversified with hard-boiled eggs, a handful of almonds, or roasted chickpeas. These simple changes can ensure you get high-quality protein without relying on yogurt.

Summary of Protein Alternatives

Lean Meats and Poultry: Chicken, turkey, lean beef, and pork are dense, complete protein sources.
Fish and Seafood: Salmon, tuna, and shrimp offer high-quality protein and beneficial fats.
Eggs: An easy, complete protein option for any meal.
Legumes: Lentils, chickpeas, and beans provide fiber and plant-based protein.
Soy Products: Tofu, tempeh, and edamame are complete plant proteins.
Nuts and Seeds: Almonds, hemp seeds, and chia seeds are excellent for snacking and adding to dishes.
Other Dairy (if tolerated): Cottage cheese and kefir offer a good protein boost.
Protein Powder: A convenient, versatile supplement for shakes and meals.

Frequently Asked Questions

There are many, including lean chicken breast, which offers significantly more protein per serving than yogurt. Other options include fish like tuna and salmon, and plant-based complete proteins such as tofu and tempeh.

Yes. While most plant proteins are incomplete, quinoa and soy-based products like tofu, tempeh, and edamame contain all nine essential amino acids, making them complete protein sources.

Instead of yogurt, you can have scrambled eggs, a tofu scramble, oatmeal with nuts and seeds, or a protein smoothie made with plant-based protein powder.

You can add nuts and seeds to your meals and snacks, incorporate legumes like lentils and chickpeas into salads or soups, and choose lean meats or fish for your main courses.

Absolutely. By eating a variety of plant-based foods such as legumes, nuts, seeds, and grains throughout the day, you can get all the essential amino acids you need. Combining complementary proteins like rice and beans is an effective strategy.

Excellent snack options include hard-boiled eggs, a handful of almonds or pumpkin seeds, roasted chickpeas, or beef jerky.

Yes, cottage cheese is a fantastic protein source, often containing more protein per serving than regular yogurt. It is a dairy product, so it is not suitable for those with dairy allergies.

Fortified soy milk is a great alternative, as it offers a comparable amount of protein to cow's milk and is often fortified with calcium.

Fish generally provides more protein per serving than yogurt. For example, a 3 oz serving of salmon has about 23g of protein, while a similar serving of regular yogurt might have around 9g.

While less concentrated than yogurt, vegetables like green peas, spinach, and broccoli do contain protein and contribute to overall intake. Quinoa and edamame are better choices for higher protein plant sources.