Regarding proteins, eggs are sometimes considered the gold standard. Rich in vital amino acids and providing roughly six grams of protein per egg, they are a go-to for both health-conscious consumers and exercise buffs. But what if we told you several common meals really have more protein than an egg? Surprising, indeed. From plant-based choices to everyday snacks right out in front of you, these protein-heavy items can really help your diet flourish without depending just on eggs.
This list offers something for everyone, whether your dietary preference is vegan, vegetarian, or just trying to vary your protein intake. We will highlight eleven surprising foods in this blog article that surpass eggs in protein content and discuss how you may include them in your meals. Perfect, high-protein substitutes you might already have in your kitchen can help you maximize your diet.
1. Greek Yogurt
A powerhouse of protein, Greek yogurt sometimes beats eggs. Comparatively to a big egg, a regular 6-ounce serving of plain, non-fat Greek yogurt has roughly 15–20 grams of protein. Greek yogurt not only has higher protein per serving but also has other advantages, including probiotics, which help digestive function. It’s quite flexible—perfect for a breakfast, snack, or basis for smoothies and dips. To optimize protein benefits and minimize additional sugars, pick simple, unsweetened types.
Greek yogurt is a nutrient-dense food as it also includes potassium and calcium. For vegetarians seeking high-protein options free of meat or eggs, this is the ideal alternative. Its acidic taste and creamy consistency also make it filling and enjoyable, which helps you keep full longer. Greek yogurt is a smart and tasty protein substitute for eggs since it has more protein and fewer calories than many other dairy products.
2. Cottage Cheese
Another dairy good with surprisingly high protein content is cottage cheese. One cup of low-fat cottage cheese has almost five times the protein content of one egg—about 28 grams. Athletes, dieters, and everyone else trying to up their protein consumption turn to this food first. Rich in calcium, selenium, and vitamin B12, cottage cheese is low in fat and carbs. From fruit to vegetables to whole-grain crackers, its mild taste and delicate texture let it go well with both sweet and savory cuisine.
Meal prep is particularly great since it stores well and may be eaten alone or mixed with other dishes like scrambled eggs, noodles, or even pancakes. Lactose-sensitive people can find lactose-free variations available. Convenient, low-calorie, high-protein food, cottage cheese can readily substitute or augment eggs in your daily diet.
3. Lentils
One miracle of plant-based proteins is lentils. Three times the quantity in a big egg, one cup of cooked lentils has roughly eighteen grams of protein. Along with protein, they abound in fiber, iron, and other vital minerals. Perfect for soups, stews, salads, or made into patties for a veggie burger substitute, lentils are very flexible. Lentils are great for steady energy release and muscle recovery, as their balance of protein and complex carbs distinguishes them.
They are heart-healthy since they have less fat and no cholesterol as well. Each of the numerous varieties of lentils—green, red, brown, and black—has different textures and flavors. For vegans and vegetarians looking for a strong protein supply, lentils are a nutritional triumph because they are reasonably priced and quick to prepare. In some dishes, substituting lentils for eggs will increase your protein count without compromising flavor or nutrients.
4. Canned Tuna
Often disregarded in favor of fresh meat, canned tuna is a surprising protein monster. Well over three times the quantity in a single egg, a 3-ounce portion of canned tuna in water provides roughly 20–25 grams of protein. Lean, reasonably priced, shelf-stable, and somewhat flexible is tuna. Sandwiches, salads, wraps, casseroles, and more all call for it. Omega-3 fatty acids abound in tuna as well; these assist heart and brain function.
For those on the go looking for something quick and nourishing, this protein is absolutely great. Although eggs are a mainstay of proteins, tuna provides a more concentrated punch in a smaller serving. Just be aware of mercury concentration, particularly if you eat it regularly. Choose light tuna kinds and routinely vary your protein sources. An easy replacement or supplement for eggs in your diet, canned tuna is a great high-protein choice.
5. Quinoa
A full plant-based protein, quinoa has all nine essential amino acids—something unique in the plant world. About eight grams of protein come from one cup of cooked quinoa, somewhat more than from an egg. But quinoa’s real worth comes from its whole nutritional profile; it’s heavy in fiber, magnesium, iron, and antioxidants. Quinoa keeps you feeling fuller for longer and does not sharply raise blood sugar levels as rice or pasta can.
For those with celiac disease or gluten intolerance, it is also naturally gluten-free. Perfect for salads, bowls, and side dishes, quinoa’s nutty taste and fluffy texture create… You could even find it useful in breakfast or baking calls for. Offering both nutrition and convenience, it cooks quickly and absorbs tastes nicely. Quinoa is a good substitute for people trying to up their whole grain protein intake since it readily surpasses eggs in protein content.
6. Tempeh
One fermented soy product far higher in protein than eggs is tempeh. About 19–21 grams of protein are included in one 3-ounce serving of tempeh—more than three eggs taken together. Made from whole soybeans, tempeh also offers fiber, probiotics, iron, and magnesium. In stir-fries, sandwiches, or as a meat substitute in tacos and burgers, its firm structure and nutty taste hold nicely. Apart from increasing its nutritional worth, the fermenting method simplifies digestion of this soy product compared to other ones.
Tempeh is an easy ingredient for many cuisines since it is little processed and can be marinated to absorb strong tastes. Tempeh is drawing interest as a nutrient-dense meat and egg substitute as plant-based diets grow in popularity. Tempeh is a great choice for everyone trying to cut egg intake yet boost protein because of its protein content, health advantages, and cooking adaptability.
7. Edamame
A delicious and high-protein snack that readily beats eggs in protein per serving is edamame, or young soybeans. About 17 grams of protein abound in one cup of cooked edamame, almost tripling that of a big egg. Rich in fiber, iron, calcium, and folate as well, edamame is a really healthy snack. Though it can also be put into salads, rice bowls, or even blended into hummus, it is usually steamed and mildly salted. Edamame provides all the essential amino acids needed for muscle regeneration and general health since it is a complete plant protein.
It is also low in saturated fat and devoid of cholesterol, which makes it heart-friendly. Edamame provides a quick and delicious approach for vegetarians or others cutting animal products to increase daily protein intake. Especially when trying for more protein, its combination of macro- and micronutrients makes it a smarter snack than many classic choices, including hard-boiled eggs.
8. Pumpkin Seeds
Little nutritious powerhouses are pumpkin seeds, sometimes called pepitas. About ¼ cup, or one ounce, of pumpkin seeds has roughly 9 grams of protein—50% more than one big egg. Rich in magnesium, zinc, iron, and good fats—especially omega-6 fatty acids—these seeds also contain For a great protein boost, toss pumpkin seeds on salads, cereals, smoothies, or baked products, or munch on their own. For people trying to boost protein without overindulging, their great protein-to-calorie ratio makes them perfect.
Additionally providing antioxidants to promote immune system function and aid lower inflammation, are they? For plant-based diets, roasted or raw, they are a terrific choice, and almost any meal can be made with them. Pumpkin seeds offer a simple, portable, and nutrient-dense substitute that outshines eggs in both protein and mineral content for anyone wishing to increase protein without depending on animal products.
9. Seitan
Made from gluten, the major protein in wheat, seitan, commonly known as “wheat meat,” is a protein-heavy meal. Over three times the protein content in an egg, a three-ounce dose of seitan offers a shocking 21 grams. Its chewy texture and savory taste make it especially popular as a meat replacement among vegans and vegetarians. From stir-fries to sandwiches, seitan is quite flexible and may be grilled, fried, baked, or sautéed into a great variety of meals.
Its meat-like consistency meets carnivorous appetites unlike those of other plant-based proteins. It is not appropriate, nevertheless, for persons with celiac disease or gluten sensitivity. Seitan is best for weight control and muscle development since, nutritionally, it is low in fat and carbohydrates but high in protein. Seitan is among the most concentrated plant-based protein sources available today for individuals looking for high-protein substitutes free of meat or eggs.
10. Black Beans
Another legume that beats eggs in protein per serving is black beans. About 15 grams of protein are found in one cup of cooked black beans—more than double that of a big egg. Rich in fiber, iron, magnesium, and antioxidants as well, they are a superfood for heart health as well as vitality. Extremely flexible, black beans can be used in soups, tacos, salads, or even mashed into veggie burgers. Their mix of fiber and protein helps control blood sugar and prolongs feelings of fullness.
Apart from their shelf-stable and reasonably modest cost, they are naturally low in fat and cholesterol-free. Vegetarians and vegans trying to satisfy their protein demands from natural foods will find black beans perfect. Anyone looking for a filling, gratifying, and protein-rich substitute for eggs in their daily diet will find great value in their nutritional profile, taste, and simplicity of usage.
FAQs
1. How much protein is in one egg?
One large egg contains about 6 grams of protein.
2. Are plant-based foods really higher in protein than eggs?
Yes, several plant-based foods like tofu, lentils, and edamame can offer more protein per serving than an egg.
3. Is it healthy to replace eggs with other protein sources?
Absolutely. A varied diet with multiple protein sources can offer broader nutritional benefits.
4. Can I build muscle with non-egg protein sources?
Yes, building muscle is about total protein intake and quality—many non-egg options provide excellent amino acid profiles.
Bottom Line
Though they are not your sole choice, eggs are protein powerhouses. From seeds and legumes to dairy and even grains, a range of startling items can match—or even exceed—eggs in protein content per serving. Including these substitutes in your diet can help you maintain a balanced, filling meal plan, stimulate muscle development, and meet your protein requirements.
These protein-packed foods provide variation and nourishment whether your goal is to cut back on eggs or just investigate other possibilities. Remember, then, next time you’re meal planning: protein might come from numerous sources rather than only one.