Eggs aren’t the only protein powerhouse
We all know eggs are a classic source of protein—one large egg packs about 6 grams, or roughly 12 grams per 100 grams. But here’s the surprise: plenty of other foods—both plant-based and animal-based—offer way more protein per bite, along with extra nutrients eggs can’t match.
If you’re building a high-protein diet for energy, muscle, or just feeling good, here are 10 delicious foods with more protein than eggs.
1. Peanuts – 25g protein per 100g
Yep, peanuts beat steak in the protein game. With 25 grams of protein per 100 grams, this humble legume is a budget-friendly powerhouse. Enjoy them roasted, blended into peanut butter, or sprinkled on oatmeal, salads, and stir-fries.
2. Tofu – 20g protein per 100g
Tofu deserves a permanent spot in your fridge. A 3.5-ounce (100 g) block of firm tofu delivers around 20 grams of protein, plus calcium, iron, and magnesium. Easy to season, grill, or stir-fry—this soy superstar is a plant-based MVP.
3. Greek Yogurt – 10g protein per 100g (but more in a cup)
Plain, non-fat Greek yogurt has about 10 grams per 100 grams, but since most cups are 170 g, you’re really getting 16–20 grams per serving. Bonus: it’s packed with probiotics for gut health and often easier to digest than milk.
4. Quinoa – 14g protein per 100g
More than just a trendy grain, quinoa is a complete protein, meaning it has all nine essential amino acids. With 14 grams per 100 g, it’s a vegetarian-friendly staple that fuels energy, supports immunity, and pairs well with almost anything.
5. Cottage Cheese – 13g protein per 100g
The comeback is real: cottage cheese is cool again. It packs 13 grams per 100 g, plus a hefty dose of calcium. Look for cultured cottage cheese for probiotics, making it a creamy snack that’s both satisfying and gut-friendly.
6. Lupin Beans – 42g protein per 100g
Say hello to your new favorite snack. These Mediterranean beans pack a mind-blowing 42 grams of protein per 100 g. With plenty of fiber and a nutty, edamame-like flavor, lupin beans are a hidden gem for plant-based eaters.
7. Parmesan – 38g protein per 100g
Cheese lovers, rejoice. Parmesan isn’t just tasty—it’s loaded with 38 grams of protein per 100 g. Sure, it’s salty, but it also delivers calcium for strong bones and lysine for muscle growth. Sprinkle it guilt-free (in moderation).
8. Tuna – 27g protein per 100g
Canned tuna is having a moment. With 27 grams of protein per 100 g, it’s lean, affordable, and packed with omega-3s for heart and brain health. Perfect for quick lunches, salads, or high-protein snacks.
9. Chicken or Turkey Breast – 24–31g protein per 100g
The classic lean meat still dominates: 24 to 31 grams per 100 g with minimal fat. Easy to digest and versatile, chicken and turkey breast fuel muscle-building and recovery. Grill it, roast it, or bake it—always a winner.
10. Bonus: Variety is the real superfood
Protein isn’t just about the numbers. Digestibility, amino acids, vitamins, and even flavor matter too. The best diet? Mix it up. A variety of protein-rich foods—plants and animals—gives your body the fuel it needs to thrive.