Eggs are often hailed as the gold standard for protein. One large egg contains about 6 grams of high-quality protein, making it a go-to for fitness enthusiasts and health-conscious eaters. But while eggs are nutritious and versatile, they’re not the only (or even the best) protein source out there. In fact, several foods pack more protein per serving than eggs—and they might surprise you.

Here are five foods that contain more protein than an egg, and why they deserve a spot in your diet.

1. Greek Yogurt (Plain, Non-Fat)

Protein per 6 oz serving: ~15–20 grams

Greek yogurt is a protein powerhouse. Unlike regular yogurt, it’s strained to remove excess whey, resulting in a thicker texture and a higher concentration of protein. A typical serving contains over twice the protein of an egg, making it an excellent breakfast or snack option. Plus, it’s rich in probiotics and calcium, supporting gut and bone health. Choose plain, non-fat versions to avoid added sugars and keep calories in check.

2. Lentils (Cooked)

Protein per 1 cup cooked: ~18 grams

Lentils are a plant-based protein champion. In just one cooked cup, you get around 18 grams of protein—triple the amount in an egg. They’re also packed with fiber, iron, and complex carbohydrates, which help keep you full and energized. Lentils are a fantastic meat alternative in soups, stews, and salads, especially for vegetarians or anyone trying to cut down on animal products.

3. Cottage Cheese (Low-Fat)

Protein per 1/2 cup: ~14 grams

Cottage cheese might not be the trendiest item in the dairy aisle, but it’s one of the most efficient ways to get more protein. With nearly 14 grams per half-cup serving, it surpasses eggs and helps with muscle maintenance and recovery. It’s also low in calories and carbs, making it ideal for those watching their weight. Eat it plain, mix it with fruit, or add it to smoothies for a creamy boost.

4. Canned Tuna (in Water)

Protein per 3 oz serving: ~20–25 grams

Canned tuna is a lean, shelf-stable protein source that blows eggs out of the water (pun intended). A small 3-ounce serving offers up to 25 grams of protein, making it one of the most protein-dense foods you can eat. It’s also high in omega-3 fatty acids, which support brain and heart health. Opt for tuna packed in water to avoid excess fat and calories.

5. Tempeh

Protein per 3 oz serving: ~16–18 grams

Tempeh is a fermented soy product that’s often overlooked but loaded with benefits. With up to 18 grams of protein per serving, it’s a standout plant-based protein source. It also offers gut-friendly probiotics and minerals like iron and calcium. Its nutty flavor and firm texture make it ideal for stir-fries, sandwiches, and salads.

Final Thoughts

While eggs are a great source of protein, they’re far from the only—or the best—option. Incorporating these high-protein foods into your meals can boost satiety, support muscle health, and add variety to your diet. Whether you’re vegetarian, lactose-sensitive, or just looking to switch things up, these egg-alternatives are worth cracking into.

Published: 15th July 2025

For more such articles, please follow us on Twitter, Linkedin & Instagram

Also Read:

Global 2025 Outlook: Key Trends, Risks & Recovery Signs
Strawberry Legs: A Complete Guide to Smooth, Clear Skin
Navid Faridi Named DOFA’s Best Youth Coach in UAE 2025