Top 5 Protein-Rich Foods That Give You More Than Eggs
Eggs have long been celebrated as a protein powerhouse, with one large egg delivering about six grams of high-quality protein. While they’re nutritious and versatile, plenty of other foods offer even more protein per serving—along with unique health benefits. If you’re looking to diversify your protein sources, here are five excellent options that outperform eggs.
1. Greek Yogurt (Plain, Non-Fat)
Protein per 6 oz serving: 15–20 grams
Greek yogurt stands out as a protein champion. Through a straining process that removes excess liquid, it becomes richer in protein than regular yogurt. A single serving provides more than double the protein of an egg, along with probiotics for digestive health and calcium for strong bones. Choose plain, non-fat varieties to keep added sugars at bay while fueling your body efficiently.
2. Lentils (Cooked)
Protein per 1 cup cooked: 18 grams
Lentils are a plant-based superstar, offering triple the protein of an egg in each cooked cup. They’re also packed with fiber, iron, and complex carbohydrates, which help maintain energy levels and support digestive health. Easy to prepare and incredibly versatile, lentils work well in soups, salads, and plant-based bowls.
3. Cottage Cheese (Low-Fat)
Protein per ½ cup: 14 grams
Cottage cheese may be humble, but it’s a protein powerhouse. With around 14 grams per half-cup serving, it supports muscle maintenance and recovery while being low in calories and carbohydrates. Enjoy it on its own, topped with fresh fruit, or blended into smoothies for a creamy, satisfying boost.
4. Canned Tuna (in Water)
Protein per 3 oz serving: 20–25 grams
Canned tuna is a lean, convenient source of protein that delivers up to 25 grams per three-ounce serving. It’s also rich in omega-3 fatty acids, which promote heart and brain health. Select tuna packed in water to keep the meal light and nutrient-dense—perfect for salads, sandwiches, or quick lunches.
5. Tempeh
Protein per 3 oz serving: 16–18 grams
Tempeh, a fermented soy product, offers a robust plant-based protein option. With a firm texture and nutty flavor, it contains up to 18 grams of protein per serving, along with probiotics and essential minerals like iron and calcium. It holds up well in stir-fries, grain bowls, and sandwiches, making it a satisfying meat alternative.
Final Thoughts
While eggs remain a valuable part of a balanced diet, these five protein-rich foods provide excellent alternatives—especially if you’re seeking variety, following a plant-based diet, or simply aiming to increase your protein intake. By incorporating options like Greek yogurt, lentils, and tempeh into your meals, you can enjoy diverse flavors and nutrients while supporting your health and fitness goals.
Also Read:
Philippine President Refutes Sister’s Cocaine Accusation Amid Public Attention
How Green Ventures Are Changing the Future of Entrepreneurship
