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14 Foods That Have More Protein Than an Egg

If you’re looking to increase your daily protein intake, add these foods to your diet.

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Young woman showing eggs standing on a lawnESB Professional/Shutterstock

How much protein is in an egg?

Protein is key to any healthy, well-rounded diet. Protein helps to promote muscle recovery, keeps you feeling full, and aids in preventing osteoporosis. The average adult should be consuming 0.8 grams of protein per kilogram of body weight every day. One egg contains six to seven grams of protein and is the perfect food to have for breakfast, lunch, dinner, or a quick snack. If you’re looking to increase the amount of protein in your diet, try some of these foods that have an even higher protein count than an egg.

Pssst… If you can’t get enough eggs, you can try these recipes.

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Beef Jerky on wooden backgroundFabio Balbi/Shutterstock

Organic or grass-fed jerky

Jerky is the perfect protein-rich food to snack on between meals. “A one-ounce serving usually provides about 12-15 grams of protein (about twice that of an egg),” says Anne Danahy, MS, RDN. “Look for brands that are lower in sodium and sugar, and minimally processed.”

If you follow a plant-based diet, try these 15 sources of plant-based protein.

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This delicious green snack is the perfect addition to any meal. “In just 1 cup, edamame serves up about 26 grams of protein, iron, and calcium, as well as one-third of your recommended daily fiber intake,” says Abby Sauer, MPH, RD, a registered dietitian at Abbott and healthy aging expert.

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Tempeh is a plant-based protein made from fermented and pressed soybeans. A four-ounce serving provides more than 20 grams of protein, says Danahy. She likes to crumble it into soups, stews, or a stir-fry, or marinate and bake or grill it.

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Raw Chickpeas on a bowl. Chickpeas is nutritious food.beats1/Shutterstock


Chickpeas pack in 15 grams of protein per cup. “They are a great source of magnesium, iron, vitamin B6, folate and zinc and are filled with fiber,” Danielle Keith, a holistic health coach and the founder of CodeGreen Wellness adds.

Try these recipes to start using more chickpeas in the kitchen.

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Tuna steak on fettuccineTaste of Home


Tuna is another food chockfull of protein that Sauer recommends. A five-ounce can contains 32 grams of protein and about 140 calories. Here are 15 healthy tuna recipes to get you started.

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Organic Farming Cottage cheese in a blue bowlLetterberry/Shutterstock

Cottage cheese

Eating cottage cheese with some fruit or vegetables as a light meal or snack is the perfect way to get protein and calcium into your diet. A half-cup serving provides 14 grams of protein. “Look for brands that are made with active cultures; they’ll also provide probiotics,” says Danahy. “Keep in mind that full-fat cottage cheese is higher in calories than nonfat cottage cheese.”

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Organic Hemp Seeds. A woman holding a wooden bowl of hemp seeds.Andrew Riverside/Shutterstock

Hemp seeds

Hemp seeds have 11 grams of protein per three-tablespoon serving. “They are actually a complete protein which means hemp seeds contain all of the essential amino acids,” says Keith. “Hemp seeds are filled with fiber, essential omega-3 fatty acids, magnesium, potassium, manganese, phosphorus, vitamin E, zinc, iron, and calcium.” She recommends adding them on top of a salad or mixing them into your smoothie.

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Slices of fresh watermelon on bamboo board, from above. Top view. Copy space.; Shutterstock ID 1129654364; Job (TFH, TOH, RD, BNB, CWM, CM): Taste of HomeLiudmyla Chuhunova/Shutterstock

Watermelon seeds

Colene Stoernell, MS, RDN, LDN, a pediatric dietitian specializing in feeding and GI disorders recommends that her clients who follow a vegan diet eat watermelon seeds to get a good source of plant-based protein into their diet. They’re also a great source of iron, magnesium, and zinc. This delicious snack is just starting to gain popularity and is even being turned into butter.

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LentilsElena M. Tarasova/Shutterstock


One serving of lentils will get you 18 grams of protein and is also a great way to get one third your daily recommended intake of iron and 15 grams of fiber, says Sauer. They’re a great option if you’re looking to eat healthy on a budget.

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Taco Pumpkin SeedsTaste of Home

Dried pumpkin seeds

“Dried pumpkin seeds are a protein powerhouse. Just a quarter cup contains 10 grams of protein,” says Lisa Richards, nutritionist and the creator of the Candida diet. The best part is, pumpkin seeds are good for you. They are also a great source of magnesium, vitamin K, iron, zinc, and copper. “One the best things about pumpkin seeds is that they are so easy to incorporate into your diet. Toss them into a salad, blend them into a smoothie, or just sprinkle them with salt and use them as a handy afternoon snack,” says Richards.

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Fresh sardines. Fish with vegetables. Mediterranean fish on platemythja/Shutterstock

Canned sardines

This tiny fish is full of nutrients. It has over 18 grams of protein per three ounces, says Stella Metsovas, clinical nutritionist and author. They also contain nutrients like selenium, 50 percent of your RDA for vitamin D, and 1,800mg of EPA and DHA omega-3 fatty acids. Metsovas recommends striving to eat three cans a week.

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YogurtKarpenkov Denis/Shutterstock

Greek yogurt

“Traditional Greek yogurt is strained to lose the watery whey, resulting in a richer, thicker creamier yogurt with twice the protein and less sugar than regular yogurt,” says Julie Upton, MS, RD, a registered dietitian based in the San Francisco Bay Area and is the co-founder of Appetite for Health. “A cup of nonfat Greek yogurt packs in about 24 grams protein—the equivalent of four eggs!”

There’s a lot more to Greek yogurt than protein. Check out the other health benefits.

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Sprouted grain breadsimonidadj/Shutterstock

Sprouted grain bread

Two slices of sprouted grain bread contains ten grams of protein, says Kristin Kirkpatrick, RD and former nutrition lead at the Cleveland Clinic Wellness Institute. A perfect way for carb lovers to get in their protein. She recommends topping the bread with avocado, sugar nut butter, or cottage cheese for more nutrients.

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Almonds in white porcelain bowl on wooden table.Krasula/Shutterstock


Even though they’re small, almonds pack in more protein than an egg. One ounce serving of almonds contains six grams of protein, says registered dietitian Wendy Lopez of Food Heaven Made Easy. “This snack also has four grams of filling fiber, 12 vitamins, and minerals and is a top source of the antioxidant vitamin E.”

Reader's Digest
Originally Published on Reader's Digest