8 Foods That Have More Protein Than an Egg

The body needs protein for many different functions. For instance, it helps regulate organs and tissue, supports cell structure, improves immune function, and allows physical movement. Protein is made up of building blocks called amino acids. The body creates 11 of them, called nonessential amino acids, and we get the remaining nine essential amino acids through food. One food that contains all 9 of these amino acids is considered a “complete protein.” A food with less than that is called an “incomplete protein” and becomes “complete” when paired with other foods.

Eggs are examples of a complete protein, and they are a good source as well since one egg can contain around 6 grams depending on the size. However, people tend to overlook vegan and vegetarian sources of protein. So, when you try to incorporate more protein in your diet, you don’t need to stock up on products like poultry, meat, and fish. Instead, you can opt for more versatile foods that are high in protein and other nutrients.

Cottage cheese – one cup has 28 g of protein

Despite being a common grocery store item, cottage cheese has been getting more attention lately. In addition to being a good source of protein, it provides micronutrients like calcium and phosphorus, which are essential for bone health. Some cottage cheese brands include probiotics, which aid good digestion.

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Almonds – one ounce has 6 grams of protein

One ounce is considered a serving of almonds, and it’s equal to ¼ cup or 23 individual almonds. This is a food dense in calories and nutrients, including fiber, vitamin E, flavonoids, monosaturated fats, calcium, and magnesium, in addition to protein. Almonds can be snacks on their own or chopped into salads, baked goods, granola, or oatmeal. 

Greek yogurt – 7 ounces has 19.9 grams of protein

Greek yogurt is thicker compared to regular yogurt. It also has a tangier flavor. But the differences don’t end there. Greek yogurt is higher in protein, lower in carbs, and often contains probiotics that support gut health. Additionally, it provides nutrients like vitamin B12, vitamin A, selenium, calcium, magnesium, and phosphorus. It can be enjoyed like regular yogurt, matched with granola and fruits, or in oatmeal, smoothies, dips, etc.

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Lentils – 1/2 cup has 9.02 grams of protein

Lentils are a type of legume rich in protein, fiber, iron, folate, potassium, and manganese. They also contain a type of plant chemicals called polyphenols that have antioxidant effects on the body. They also have prebiotics that nourish gut flora and help prevent issues with digestion. The most popular kinds are brown lentils, black lentils, red lentils, and green lentils, all of which can have distinct flavors and uses, including in soups, salads, and dishes all on their own. 

Quinoa – one cup has 8 grams of protein

Quinoa is a whole grain known for its high protein content, and it’s a rare example of a plant-based complete protein food with all of the essential amino acids. Its also rich in fiber, iron, folate, zinc, magnesium, manganese, phosphorus, and vitamin B1. Quinoa is a versatile food that could be added to salads, soups, and smoothies, or it can replace rice in dishes like stir-fry.

Pumpkin seeds – 1/4 cup has 8.8 grams of protein

Pumpkin seeds can be enjoyed as a crunchy snack or sprinkled over salads, soups, or many other dishes. These small seeds pack a big punch when it comes to nutrition, containing a healthy dose of magnesium, zinc, phosphorus, copper, and of course, protein. They also contain a specific amino acid called tryptophan, which can help improve sleep quality. 

Peanuts – 1 ounce has 7.31 grams of protein

Peanuts are not actually nuts; they are legumes. Still, they are often deemed inferior to the likes of almonds and walnuts, but they are full of nutrients. This includes healthy fats, fiber, and protein, as well as biotin, niacin, folate, vitamin E, and antioxidants. Many people opt for peanut butter over whole peanuts, which is a healthy choice as long as it’s a natural brand with no added fats and sugars. (Two tablespoons of smooth peanut butter has 7.2 g of protein.)

Black beans – one cup has 15.2 grams of protein

Like other legumes, black beans are high in protein and fiber, but this food is also a source of phytonutrients that have antioxidant properties. They are also rich in potassium, calcium, phosphorus, and folate. As a complex carbohydrate, black beans are absorbed slowly into the body, which helps prevent spiked blood sugar levels. You can cook dried beans or use canned (look for no sodium brands) in salads, burritos, and soups or mash them into vegetarian burgers or dip.

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