25 Foods Packed With More Protein Than An Egg

If you are chasing more protein without overthinking every meal, this list is your shortcut. Eggs are great, but plenty of other foods quietly deliver even bigger protein payoffs. From lean meats to smart plant picks, you will find options for every craving and budget. Ready to upgrade your plate and feel fuller, stronger, and more satisfied.

1. Chicken Breast

Chicken breast is a lean, versatile protein superstar that outpaces an egg with roughly 31 grams per 100 grams. It cooks quickly, plays well with bold spices, and stays light on calories. Grill, roast, or poach to keep things simple and tender.

You can batch cook it on Sunday and reheat all week without fuss. Slice it over salads, tuck into wraps, or dice into soups. For best results, brine briefly or marinate to lock in moisture and flavor every bite.

2. Tuna (Canned in Water)

Canned tuna packs serious protein density, typically around 23 to 26 grams per 100 grams, easily topping an egg. It is budget friendly, shelf stable, and ready in seconds. Drain well, then season with lemon, pepper, and a splash of olive oil for instant flavor.

Turn it into tuna salad with Greek yogurt, celery, and dill for extra protein and crunch. Toss with whole grain pasta or pile onto greens. Keep a few cans nearby for quick lunches that stay satisfying without heavy prep work.

3. Turkey Breast

Turkey breast delivers lean, high protein muscle fuel at about 29 grams per 100 grams, beating eggs comfortably. It roasts beautifully and slices clean for meal prep. Keep seasoning simple with salt, garlic, and herbs for dependable flavor.

Use leftovers for sandwiches, grain bowls, or cauliflower rice stir fries. It freezes well in portioned bags, so nothing goes to waste. Pair with a bright salsa or mustard to keep things lively while staying on track with protein goals.

4. Greek Yogurt (Nonfat)

Nonfat Greek yogurt offers around 10 grams per 100 grams, but an 8 ounce serving climbs higher and surpasses one egg overall. It is creamy, tangy, and endlessly customizable. Stir in cinnamon, vanilla, or a drizzle of honey for a treat.

Boost it further with protein powder, chia, or crushed nuts. Use as a sour cream swap on tacos or baked potatoes. Keep a tub in the fridge and you will always have a quick, satisfying protein base for sweet or savory combos.

5. Cottage Cheese (Low Fat)

Low fat cottage cheese hits about 11 to 12 grams per 100 grams, and typical portions beat an egg easily. It is mild, creamy, and surprisingly versatile. Spoon it with fruit, or blend until smooth for a luscious dip.

Try it in pancakes to increase protein while keeping them tender. Mix with herbs, lemon zest, and olive oil for a speedy spread. Keep it cold and fresh, and you will have a reliable protein snack that fits both sweet breakfasts and savory snacks.

6. Pork Tenderloin

Pork tenderloin is lean, tender, and high in protein with roughly 26 grams per 100 grams. It cooks fast and takes on marinades beautifully. Sear for color, finish in the oven, and rest before slicing for juicy results.

Serve with roasted vegetables, a bright chimichurri, or simple mustard. Leftovers are amazing in stir fries or thinly sliced for sandwiches. When you want variety beyond chicken, this cut delivers big protein without heavy fat or effort.

7. Lean Ground Beef (90 percent)

Lean ground beef around 90 percent lean provides approximately 26 grams of protein per 100 grams. It brings iron, zinc, and rich flavor to quick weeknight meals. Brown in a skillet, drain if needed, and season boldly.

Use for tacos, lettuce wraps, or protein packed pasta sauce. Mix with chopped mushrooms to keep moisture and add volume. If you crave hearty comfort without derailing goals, this lean beef hits both flavor and protein targets easily.

8. Seitan

Seitan, made from wheat gluten, packs a huge protein punch at roughly 25 grams per 100 grams. Its chewy, meaty texture makes plant based meals feel hearty. Pan sear with soy sauce and garlic for quick umami goodness.

Add to stir fries, sandwiches, or grain bowls for satisfying bite. It absorbs sauces brilliantly, so keep marinades handy. If you want vegan protein that truly competes with meat, seitan is a handy, flavorful staple for fast weeknight cooking.

9. Tempeh

Tempeh delivers around 19 grams of protein per 100 grams and brings fermented depth that plain tofu cannot match. It is firm, nutty, and great for slicing or crumbling. Steam briefly to mellow bitterness, then marinate and sear for crisp edges.

Toss into noodle bowls, tacos, or citrusy salads. It plays well with peanut sauce or smoky chipotle. Keep tempeh on hand when you want protein plus satisfying texture and gut friendly fermentation in one everyday ingredient.

10. Tofu (Extra Firm)

Extra firm tofu provides about 15 to 17 grams per 100 grams, easily beating an egg when you eat a standard serving. Press to remove moisture, then sear or bake for golden corners. It drinks up marinades and sauces without fuss.

Toss cubes into curries, stir fries, or air fryer bowls. Crumble for a breakfast scramble with turmeric and veggies. Keep a block in the fridge and protein packed meals appear whenever you need something quick and satisfying.

11. Lentils (Cooked)

Cooked lentils offer around 9 grams per 100 grams, and a hearty bowl can outdo an egg while packing fiber. They are affordable, fast cooking, and endlessly adaptable. Simmer with garlic, bay leaf, and broth for deep flavor.

Fold into salads, soups, and tacos for extra body. They store well, making meal prep painless. When you want plant protein that keeps you full and steady, lentils are a weeknight hero with comforting texture and big nutritional value.

12. Black Beans (Cooked)

Cooked black beans deliver roughly 8 to 9 grams per 100 grams, and typical servings surpass an egg. They bring fiber, minerals, and satisfying creaminess. Season with cumin, garlic, and lime for bold, simple flavor.

Spoon over rice, mash for tacos, or blend into a protein rich soup. Freeze in portions for quick meals. If you want budget friendly protein with steady energy, black beans are a dependable staple that fits almost any cuisine you enjoy.

13. Edamame

Edamame serves up about 11 grams of protein per 100 grams, giving you a powerful snack that beats an egg. Boil or microwave, then sprinkle sea salt and squeeze lemon. The bite is tender, fresh, and addictive.

Toss shelled edamame into salads, fried rice, or noodle bowls. Keep bags in the freezer for instant upgrades. When you want plant protein that feels snackable and bright, edamame makes it easy to stay on track without complicated cooking.

14. Quark

Quark is a fresh dairy cheese with about 12 to 14 grams of protein per 100 grams, outpacing an egg per serving. It tastes tangy and mild, somewhere between yogurt and cream cheese. Stir in fruit, cocoa, or herbs effortlessly.

Spread on toast, blend into smoothies, or use as a base for dips. It is thick, satisfying, and surprisingly light. If you are bored of yogurt, quark offers a creamy, protein rich change that plays well with both sweet and savory ideas.

15. Skyr

Skyr is Icelandic style cultured dairy with roughly 10 to 11 grams per 100 grams, but common portions surpass an egg. It is ultra thick, tangy, and wonderfully filling. Sweeten lightly or keep it plain for a savory base.

Top with berries, nuts, or crunchy granola. Use in smoothies for creaminess without heavy fat. If you love Greek yogurt but want something thicker, skyr brings serious protein and a clean taste that makes breakfasts and snacks feel special.

16. Whey Protein Powder

Whey protein delivers around 20 to 25 grams per scoop, easily topping an egg. It mixes smoothly with water, milk, or coffee. Choose a flavor you enjoy and shake for a fast post workout boost.

Blend with frozen fruit and peanut butter for a meal level smoothie. It is convenient, consistent, and shelf stable. When life gets hectic and you still want protein handled, whey holds the line with minimal effort and reliable results every time.

17. Casein Protein Powder

Casein provides about 24 grams per scoop and digests slower than whey, keeping you full longer. Mix it thicker for pudding like texture, or blend into shakes. The slow release suits evenings or long gaps between meals.

It works well in baking for extra protein. Stir into oatmeal for a creamy boost. If you need steady, sustained protein that still outperforms an egg per serving, casein is a dependable option with great texture and versatility.

18. Canned Salmon

Canned salmon offers around 20 to 25 grams per 100 grams, easily surpassing an egg. It brings omega 3s and calcium if you mash in the soft bones. Drain, flake, and season with lemon, capers, and pepper.

Form patties with egg or mashed beans, then pan sear until crisp. Toss into salads or pasta for speed. Keep a can in your pantry and high protein meals appear on demand with serious nutrition and satisfying flavor every time.

19. Sardines (Canned)

Sardines in cans typically provide about 23 to 25 grams of protein per 100 grams. They bring omega 3s, vitamin D, and bold flavor. Rinse lightly if you prefer a gentler taste, then add lemon and herbs.

Serve on toast with mustard, or flake into salads and pastas. They are budget friendly and shelf stable. When you want compact protein with big nutrition and real character, sardines deliver a savory punch that keeps meals interesting.

20. Shrimp

Shrimp packs around 20 to 24 grams of protein per 100 grams with very few calories. It cooks in minutes and takes on any seasoning. Sauté with garlic and lemon, or grill quickly for charred edges.

Toss into tacos, stir fries, or chilled salads. Keep frozen bags on hand for fast dinners. If you want lean, flavorful protein that never feels heavy, shrimp is an easy win that beats an egg while staying refreshingly light.

21. Halibut

Halibut offers about 22 to 24 grams of protein per 100 grams, with a mild flavor that welcomes sauces. Sear until golden and finish with butter and herbs. The fillets stay firm and flaky, perfect for simple meals.

Pair with roasted vegetables or a citrusy salsa. It is a premium option that still cooks fast. When you want seafood that is clean tasting, substantial, and high in protein, halibut makes dinner feel special without complicated steps.

22. Tilapia

Tilapia provides roughly 20 to 23 grams of protein per 100 grams while keeping flavors mild and approachable. It bakes quickly and pairs with nearly any spice blend. Dust with paprika, garlic, and salt, then roast until flaky.

Serve with rice, slaw, or steamed greens. It is budget friendly and consistent in texture. When you want an easy seafood protein that beats an egg and fits into busy weeknights, tilapia is a reliable, no drama choice.

23. Anchovies

Anchovies bring about 29 grams of protein per 100 grams along with salty punch that transforms dishes. Melt them into sauces for depth without fishiness. Mash with garlic and lemon for a powerful dressing.

Tuck fillets onto pizza, salads, or toast. A little goes far, so use thoughtfully. When you need a potent, high protein flavor booster, anchovies deliver intensity and nutrition in tiny, convenient packages that live happily in your pantry.

24. Parmesan Cheese

Parmesan is protein dense at roughly 35 to 38 grams per 100 grams, far beyond an egg. It is salty, nutty, and intensely savory. Grate over vegetables, pastas, or eggs to amplify flavor and protein together.

Shave into salads or blend into pesto for extra body. A small amount goes a long way. Keep a wedge in the fridge and your meals will taste better while quietly climbing in protein without extra effort.

25. Peanut Butter Powder

Peanut butter powder concentrates protein at around 50 percent by weight, delivering roughly 8 to 10 grams per two tablespoons. Mix with water for a lighter spread or blend into shakes. You get peanut flavor with far fewer calories.

Stir into oatmeal, yogurt, or pancake batter for a protein lift. Keep it in the pantry for quick boosts. When you want the taste of peanuts without heavy fat, this powder makes protein easy and delicious in both sweet and savory dishes.