Which food has more protein than eggs? A comprehensive diet guide

October 14, 2025 •

4 min read

While a large egg is a great source of protein, providing about 6 to 7 grams, many other foods offer significantly more protein per serving. Whether due to dietary choices or a desire for variety, knowing which food has more protein than eggs? can help you diversify your intake. This guide explores a wide array of options, proving that eggs are just one piece of a much larger high-protein puzzle.

Quick Summary

This article examines various foods with higher protein content than a single egg, including numerous animal and plant-based choices. It explores options like lean meats, fish, dairy, legumes, and nuts, highlighting key nutritional differences. The guide provides specific examples and a comparison table to help readers make informed decisions for a varied and protein-rich diet.

Key Points

Egg Baseline: A large egg provides about 6 grams of complete protein, but many other foods offer higher protein density per serving.
Animal Options: Lean meats like chicken and fish such as salmon and tuna provide significantly more protein per serving than a single egg.
Dairy Alternatives: Greek yogurt and cottage cheese are protein-dense dairy choices that often surpass an egg's protein content per serving.
Plant-Based Leaders: Soy products like edamame, tofu, and tempeh are excellent complete protein sources with higher protein than eggs.
Legume Power: Lentils, beans, and chickpeas are loaded with protein and fiber, making them highly nutritious and affordable alternatives.
Nut and Seed Boosters: Seeds like pumpkin and hemp, as well as nuts like almonds and peanuts, add a dense protein punch to any meal.

The Nutritional Role of Eggs

Eggs are a popular and convenient source of complete protein, meaning they contain all nine essential amino acids needed by the body. They also provide vital nutrients such as choline, selenium, and B vitamins. However, for those looking to increase their protein intake, many other options can deliver a more substantial protein punch per serving. Diversifying your protein sources ensures you get a broader spectrum of nutrients essential for overall health.

Animal-Based Foods That Outshine Eggs

Animal proteins are often celebrated for their complete amino acid profiles and high bioavailability. Several animal products stand out for their superior protein content when compared to a single large egg.

The Lean Muscle Builders: Poultry and Meat

Chicken Breast: A 3-ounce serving of skinless chicken breast offers an impressive 22 to 26 grams of protein, making it one of the leanest and most effective sources.
Turkey Breast: Similar to chicken, a 3-ounce serving of turkey breast can provide around 24 to 29 grams of protein.
Lean Beef: A 3-ounce serving of lean beef contains approximately 24 to 26 grams of protein and is also rich in iron and zinc.

Seafood Superstars: Fish and Shellfish

Canned Tuna: A single can (around 107 grams) of tuna packed in water can contain up to 20 grams of protein, along with heart-healthy omega-3 fatty acids.
Salmon: A 3.5-ounce serving of salmon provides 22 to 25 grams of protein and is loaded with beneficial omega-3s.
Shrimp: A 3-ounce serving of shrimp provides over 20 grams of protein and is very low in calories.

Dairy Protein Powerhouses: Yogurt and Cheese

Greek Yogurt: A 7-ounce container of Greek yogurt typically packs over 20 grams of protein, significantly more than a large egg.
Cottage Cheese: With approximately 12 grams of protein per half-cup serving, cottage cheese is a versatile dairy option.

Plant-Based Protein Champions

For those following a vegetarian or vegan diet, or simply seeking more plant-based options, there are numerous foods with a higher protein concentration than eggs. Many of these are also rich in fiber and other micronutrients.

Legumes: The Underrated Powerhouse

Soybeans: Cooked soybeans are a standout, with some forms like soya chunks containing over 50 grams of protein per 100 grams (dry weight). They are a complete protein source.
Lentils: A single cooked cup of lentils can provide around 18 grams of protein and is packed with fiber and iron.
Black Beans: Half a cup of black beans offers 8 grams of protein, a great choice for bulking up meals.
Chickpeas: With nearly 8 grams of protein per half-cup, chickpeas are perfect for salads, soups, or homemade hummus.
Edamame: These young soybeans are a complete protein and deliver around 18.5 grams per cooked cup.

Nuts and Seeds: Small but Mighty

Pumpkin Seeds: An ounce of shelled pumpkin seeds has about 8.5 grams of protein, beating a single egg.
Hemp Seeds: Three tablespoons of hemp hearts contain around 9 grams of protein, as well as omega-3s and magnesium.
Peanuts: One ounce of peanuts provides 7 grams of protein, along with healthy fats.

Soy-Based Superstars: Tofu and Tempeh

Tempeh: Made from fermented soybeans, tempeh is a complete protein offering about 17 grams per half-cup serving.
Tofu: Firm tofu can provide over 10 grams of protein per half-cup, making it a versatile meat substitute.

Comparison Table: Eggs vs. Higher Protein Foods

This table illustrates how a large egg stacks up against some of its protein-rich competitors based on standard serving sizes. All values are approximate.


Food Item	Serving Size	Approximate Protein	Notes
Large Egg	1 large egg	6-7 g	Complete protein
Chicken Breast	3 oz	22-26 g	Lean, complete protein
Greek Yogurt	7 oz	>20 g	High in probiotics, calcium
Cooked Lentils	1 cup	~18 g	High in fiber, iron
Edamame	1 cup, shelled	18.5 g	Complete plant protein
Canned Tuna	1 can (107g)	~20 g	Omega-3s, long shelf life
Firm Tofu	1/2 cup	~10 g	Complete plant protein, versatile
Pumpkin Seeds	1 oz, shelled	~8.5 g	Rich in minerals like zinc

Maximizing Your Protein Intake with a Varied Diet

Beyond simply looking for foods with the highest grams of protein, an optimal nutrition diet emphasizes variety. Integrating different protein sources offers a wider range of micronutrients, fats, and fibers. For instance, incorporating plant-based options like legumes adds much-needed dietary fiber, which is absent in animal protein sources. Combining a variety of foods throughout the day, known as protein complementing, can also help ensure you receive all essential amino acids, particularly for those on a vegetarian diet. For more comprehensive nutritional information, resources like the USDA's FoodData Central are excellent sources of data (FoodData Central).

Conclusion: Beyond the Egg

While a large egg is a fine protein source, it is by no means the pinnacle of dietary protein. From lean poultry and fatty fish to high-density plant-based proteins like soybeans and lentils, numerous options provide a more significant protein boost per serving. By exploring these alternatives, you can add more variety to your meals, enjoy a wider array of flavors and textures, and better optimize your daily protein intake for improved muscle health, satiety, and overall well-being. So, next time you're planning a meal, consider all the nutritious possibilities beyond the standard egg.

Frequently Asked Questions

A single can of tuna packed in water (approx. 107 grams) can contain about 20 grams of protein, which is significantly more than the 6-7 grams found in a large egg.

Yes, plant-based proteins like soybeans, tofu, and tempeh are considered complete proteins and can provide more protein per serving than eggs. While bioavailability might differ, they are excellent, often leaner, sources.

Among the options discussed, lean meats like chicken breast and turkey breast often have the highest protein content per standard serving (e.g., a 3-ounce portion), offering 22-29 grams of protein.

Absolutely. Vegetarians have numerous options, including Greek yogurt, cottage cheese, lentils, beans, edamame, and various nuts and seeds, all of which can provide more protein per serving than a large egg.

A complete protein contains all nine essential amino acids. In addition to eggs, complete proteins include all animal products (meat, fish, dairy) and plant-based sources like soy products (tofu, tempeh, edamame) and quinoa.

Yes. An ounce of shelled pumpkin seeds has about 8.5 grams of protein, and three tablespoons of hemp seeds contain around 9 grams, both surpassing the protein in a single large egg.

No, you do not need special supplements. By incorporating a variety of whole food sources from both animal and plant categories, you can easily increase your protein intake beyond what eggs provide naturally.