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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.

Group of fresh eggs in pater trayTanyaporn Sittimong/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.


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.

Edamame soy beans backgroundponsulak/Shutterstock


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.

Raw tempeh on wooden board. Tempeh is a traditional soy product originating from Indonesia.Harismoyo/Shutterstock


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.

Food background from raw uncooked chickpeas, top view, closeupProstock-studio/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 HealthyGirl Kitchen adds. Try these tricks to get more protein in your diet without even trying.

Tuna texture for backgroundStockforlife/Shutterstock


Tuna is another food chockfull of protein that Sauer recommends. A five-ounce can contains 32 grams of protein and about 140 calories.

Cottage cheese (curd) top view, food backgroundHamsterMan/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.” These are the best vegan protein sources to stay healthy and energized.

background of organic dried hemp seeds with a rustic wooden spoonmarekuliasz/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.

the watermelonJiri Hera/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.

Green lentils in a wooden spoon on green lentils background. Close-up.StepanPopov/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. Try these tricks that nutritionists use to sneak more protein into their diet.

Macro background texture of green pumpkin seedsJIANG HONGYAN/Shutterstock

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. Pumpkin seeds 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.

Fresh catch of sardine fishes in marketAntonio V. Oquias/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.

swirled yogurtInes Behrens-Kunkel/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!” These are the healthy ways you can load up on lean protein.

Whole grain bread sprouted wheat.simonidadj/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.

Peeled almonds closeup. For vegetarians.Amawasri Pakdara/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.” Tomorrow morning try these high-protein breakfast ideas to start your day right.

Morgan Cutolo
Morgan is an Associate Editor at Reader’s Digest. She graduated from the University of New Hampshire in 2016 where she received her Bachelor of Arts in Journalism. She writes for, helps lead the editorial relationship with our partners, manages our year-round interns, and keeps the hundreds of pieces of content our team produces every month organized. In her free time, she likes exploring the seacoast of Maine where she lives and works remotely full time and snuggling up on the couch with her corgi, Eggo, to watch HGTV or The Office.

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