10 Foods With More Protein Than Eggs: Detailed Nutrition Guide
Eggs are an excellent source of high-quality protein, vitamins, and minerals. One large egg provides approximately 6–6.5 grams of protein and around 70–75 calories. However, several other foods can provide more protein per serving, making them excellent choices for muscle growth, weight management, recovery, and a balanced diet.
The important thing to remember is that protein content depends on the serving size and whether the food is measured raw, cooked, dried, or drained.
Top 10 high-protein foods
|
Food |
Typical serving |
Approx. protein |
|---|---|---|
|
Chicken breast |
100 g cooked |
31 g |
|
Turkey breast |
100 g cooked |
27–30 g |
|
Tuna |
100 g drained |
20–26 g |
|
Shrimp |
100 g cooked |
24 g |
|
Lean beef |
100 g cooked |
26–29 g |
|
Salmon |
100 g cooked |
22 g |
|
Cottage cheese |
1 cup |
24–28 g |
|
Greek yogurt |
170 g |
15–18 g |
|
Tempeh |
100 g |
19–20 g |
|
Firm tofu |
150 g |
18–26 g |
Protein values are approximate and vary by product, preparation and serving size. The table compares typical servings with one large egg, which contains about 6–6.5 g of protein. Sources: USDA-based nutrition data.
1. Chicken breast
31 g protein per 100 g cooked
Approximately 165 calories
Chicken breast is one of the most protein-dense everyday foods. It is particularly useful for people who want to build or maintain muscle without consuming excessive calories.
Nutritional benefits
-
Provides all nine essential amino acids needed for growth and tissue repair.
-
Supplies vitamin B6 and niacin, which support energy metabolism.
-
Contains selenium, which helps normal thyroid and immune function.
-
Is naturally low in carbohydrates.
How to eat it: Grill, roast, bake or air-fry chicken breast. Add it to salads, wraps, sandwiches, rice bowls or vegetable stir-fries.
Best for: Muscle building, high-protein diets and weight management.
2. Turkey breast
27–30 g protein per 100 g cooked
Approximately 130–160 calories
Turkey breast is another lean poultry option that delivers substantially more protein than one egg in a normal serving. It can also provide a welcome alternative to chicken.
Nutritional benefits
-
Contains complete protein for muscle maintenance and recovery.
-
Provides vitamin B12, which supports nerve function and red blood cell production.
-
Supplies zinc and selenium.
-
Skinless turkey breast is generally low in saturated fat.
How to eat it: Roast turkey breast, prepare turkey burgers or add freshly cooked turkey to sandwiches, salads and whole-grain wraps.
Best for: People seeking variety in a lean, high-protein diet.
Tip: Fresh turkey breast is often a better everyday choice than processed deli turkey, which can contain considerable sodium.
3. Tuna
20–26 g protein per 100 g drained
Approximately 100–120 calories for light tuna in water
Tuna is a convenient protein source because canned tuna requires little preparation and can be stored for a long time. Its protein content is high relative to its calories.
Nutritional benefits
-
Provides complete protein.
-
Supplies vitamin B12 and selenium.
-
Contains omega-3 fats, although amounts vary by tuna species.
-
Canned tuna in water can be useful when you want a high-protein meal without much added fat.
How to eat it: Combine tuna with beans, cucumber, tomatoes and lemon juice, or use it in sandwiches, salads and whole-grain wraps.
Best for: Quick lunches, meal preparation and convenient protein intake.
Important: Tuna contains mercury in varying amounts. Canned light tuna is generally lower in mercury than albacore or bigeye tuna. Vary your seafood choices, especially during pregnancy.
4. Shrimp
About 24 g protein per 100 g cooked
Approximately 100 calories
Shrimp provides a large amount of protein for relatively few calories. It cooks quickly and works well in many different cuisines.
Nutritional benefits
-
Supplies complete protein.
-
Contains vitamin B12 and selenium.
-
Provides iodine, which helps the thyroid produce hormones.
-
Is naturally low in carbohydrates and generally low in saturated fat.
How to eat it: Add cooked shrimp to stir-fries, salads, tacos, soups or whole-grain pasta. Use garlic, lemon, herbs and spices for flavor.
Best for: People looking for a lean seafood option that is quick to prepare.
Tip: Watch the amount of butter, oil and creamy sauce used, as these can substantially increase the meal’s calories. Shrimp is also a common allergen.
5. Lean beef
26–29 g protein per 100 g cooked
Approximately 175–220 calories, depending on the cut
Lean beef provides complete protein along with several important micronutrients. It is especially useful for people who need more dietary iron or vitamin B12.
Nutritional benefits
-
Supplies all essential amino acids.
-
Provides heme iron, which the body can absorb relatively efficiently.
-
Contains vitamin B12, zinc and other nutrients involved in normal blood and immune function.
-
Supports muscle maintenance and tissue repair.
How to eat it: Choose lean sirloin or another lean cut. Grill, roast or stir-fry it with vegetables, and pair it with beans, potatoes or whole grains.
Best for: People who eat meat and want a protein source rich in iron and B12.
Tip: Choose lean cuts and moderate portions. Limiting processed meats such as bacon and sausages is generally a healthier long-term approach.
6. Salmon
About 22 g protein per 100 g cooked
Approximately 200–210 calories
Salmon provides high-quality protein along with omega-3 fatty acids. Unlike very lean protein sources, it also supplies beneficial unsaturated fats.
Nutritional benefits
-
Contains complete protein for muscle recovery.
-
Supplies EPA and DHA omega-3 fatty acids, which support cardiovascular health.
-
Provides vitamin B12 and selenium.
-
Can supply vitamin D, depending on the fish and preparation.
How to eat it: Bake or grill salmon and serve it with vegetables, brown rice, potatoes or a fresh salad.
Best for: People who want protein plus healthy fats in the same food.
Tip: Salmon contains more calories than very lean fish because of its fat content, but those fats can be a valuable part of a balanced diet.
7. Cottage cheese
About 24–28 g protein per cup
Approximately 160–220 calories, depending on fat content
Cottage cheese is a high-protein dairy food that can be eaten straight from the container. Much of its protein is casein, a slowly digested milk protein.
Nutritional benefits
-
Provides complete dairy protein.
-
Supplies calcium for bones and teeth.
-
Contains phosphorus and vitamin B12.
-
Can help make snacks and meals more filling.
How to eat it: Pair it with berries, sliced fruit, tomatoes, cucumbers or whole-grain crackers. It can also be blended into dips or used in savory dishes.
Best for: Vegetarians who eat dairy, convenient snacks and people looking to increase protein without cooking meat.
Tip: Compare labels for protein, fat and sodium. Some cottage cheese products are relatively high in sodium.
8. Greek yogurt
About 15–18 g protein per 170 g serving
Approximately 90–150 calories, depending on fat content
Greek yogurt is a convenient breakfast or snack option. Straining removes some of the whey, concentrating the protein compared with many regular yogurts.
Nutritional benefits
-
Contains complete protein.
-
Provides calcium and vitamin B12.
-
May contain live cultures that support gut health, depending on the product.
-
Plain nonfat Greek yogurt can provide a particularly high amount of protein per calorie.
How to eat it: Combine plain Greek yogurt with oats, berries, nuts or seeds. It can also replace sour cream in dips and some sauces.
Best for: Breakfast, snacks, post-workout meals and people who prefer vegetarian protein.
Tip: Choose plain varieties if you want to limit added sugar. Check the nutrition label because protein content varies considerably among brands.
9. Tempeh
About 19–20 g protein per 100 g
Approximately 190–200 calories
Tempeh is a plant-based protein made from fermented soybeans. Its firm texture makes it a satisfying alternative to meat, particularly in vegetarian and vegan meals.
Nutritional benefits
-
Provides all nine essential amino acids.
-
Contains fiber, unlike meat, fish and eggs.
-
Supplies iron, magnesium and other minerals.
-
Fermentation can make some nutrients easier to digest, although the effect varies by product.
How to eat it: Slice and marinate tempeh, then grill, bake or pan-fry it. Add it to grain bowls, curries, sandwiches or vegetable stir-fries.
Best for: Vegetarians, vegans and anyone wanting to diversify their protein sources.
Tip: Choose marinades with less added sugar and sodium if these are dietary concerns.
10. Firm tofu
About 18–26 g protein per 150 g
Approximately 170–250 calories, depending on firmness and brand
Tofu is made from soybeans and is one of the most versatile plant-based protein foods. Firm and extra-firm varieties usually contain more protein per gram than silken tofu because they contain less water.
Nutritional benefits
-
Soy protein contains all nine essential amino acids.
-
Provides unsaturated fats.
-
Calcium-set tofu can be an excellent source of calcium.
-
Contains no dietary cholesterol and is naturally low in saturated fat.
How to eat it: Bake tofu until crisp, add it to curries, scramble it with vegetables or use it in stir-fries.
Best for: Plant-based diets, affordable meal preparation and people who want a versatile alternative to animal protein.
Tip: Check the label because protein and calcium content vary by product and manufacturing method.
Which food should you choose?
For muscle building
Chicken breast, turkey, tuna and lean beef are excellent options because they deliver substantial amounts of complete protein in a normal serving.
For weight management
Plain nonfat Greek yogurt, shrimp and skinless chicken breast provide substantial protein relative to their calories.
For vegetarians and vegans
Tempeh and firm tofu are excellent choices. Cottage cheese and Greek yogurt are suitable if you eat dairy.
For heart-conscious eating
Salmon offers protein and omega-3 fats. Beans, tofu and other plant proteins can also contribute to a heart-healthy eating pattern.
How much protein do you need each day?
For most healthy adults, the general recommended dietary allowance is approximately 0.8 grams of protein per kilogram of body weight per day. Individual needs vary with age, activity, health and goals.
|
Body weight |
Approximate daily baseline |
|---|---|
|
50 kg (110 lb) |
40 g |
|
60 kg (132 lb) |
48 g |
|
70 kg (154 lb) |
56 g |
|
80 kg (176 lb) |
64 g |
|
90 kg (198 lb) |
72 g |
People who regularly perform resistance training or other demanding exercise may benefit from higher protein intake, depending on their goals and overall diet.
Example: A high-protein day using everyday foods
Breakfast
Greek yogurt (170 g) with oats and berries.
About 17 g protein from the yogurt, plus protein from oats.
Lunch
100 g cooked chicken breast with brown rice and vegetables.
About 31 g protein from chicken, plus protein from the other foods.
Snack
Half a cup of cottage cheese with cucumber or fruit.
Approximately 12–14 g protein.
Dinner
100 g cooked salmon with broccoli and potatoes.
About 22 g protein from salmon, plus protein from the sides.
This example supplies roughly 85–95 g of protein, depending on the portions and foods used. It is an illustration, not a personalized dietary prescription.
Final takeaway
You do not need to stop eating eggs to increase your protein intake. Eggs are nutritious, affordable and versatile, but chicken breast, fish, cottage cheese, Greek yogurt, tempeh and tofu can all provide more protein than one egg per typical serving.
The best strategy is to combine a variety of protein sources with vegetables, fruits, whole grains and healthy fats. Choose foods that suit your preferences, budget and dietary needs rather than focusing on protein numbers alone.