Eggs are often seen as the gold standard when it comes to protein - but they’re not the only or even the best source.
Here are some delicious and nutritious foods that outperform eggs in the protein department.
How much protein do eggs contain?
Eggs are a versatile food that many people keep in their fridge. They contain 12 grams of protein per 100 grams.
Here are some alternative foods that contain more protein than eggs.
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Lupin beans
With an incredible 42 grams of protein per 100 grams, lupin beans are a plant-based superfood that deserves a spot in your pantry.
Popular in Mediterranean cuisine, they’re also rich in fiber and can be eaten as a snack - similar to edamame - but with way more protein.
Parmesan
Parmesan packs a massive 38 grams of protein per 100 grams, making it the most protein-dense cheese out there.
It’s also a complete milk protein, rich in lysine - an essential amino acid that helps build muscle - and full of calcium for strong bones.
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Tuna
Canned tuna delivers about 27 grams of protein per 100 grams.
It’s affordable, shelf-stable, and high in omega-3 fatty acids, making it one of the healthiest and most convenient protein options around.
Peanuts
Often underrated, peanuts deliver about 25 grams of protein per 100 grams.
Whether eaten raw, roasted, or blended into peanut butter, they’re a protein-rich snack that also adds crunch and flavor to smoothies, oatmeal, and salads.
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Chicken or turkey breast
Poultry breast meat - especially chicken and turkey - contains between 24 and 31 grams of protein per 100 grams.
It’s low in fat, high in essential amino acids, and easy to digest, making it a favorite among fitness enthusiasts and health-conscious eaters.
Tofu
Firm tofu contains around 20 grams of protein per 100 grams.
Made from soybeans, tofu is also a great source of calcium, iron, magnesium, potassium, and B vitamins.
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It’s incredibly versatile and works in everything from stir-fries to smoothies.
Quinoa
Quinoa offers about 14 grams of protein per 100 grams and is one of the few plant-based sources that qualifies as a complete protein.
That means it contains all nine essential amino acids needed for metabolism, brain function, and immunity.
Cottage cheese
Once considered old-fashioned, cottage cheese is making a strong return.
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With around 13 grams of protein per 100 grams, it’s also packed with calcium. Opt for the cultured variety if you want added probiotic benefits.
Greek yogurt
Plain, non-fat Greek yogurt contains about 10 grams of protein per 100 grams.
But since most servings are 170 grams or more, you’re actually getting between 16 and 20 grams per cup. Bonus: it's loaded with gut-friendly probiotics.
This article is based on information from Vogue.com.