10 Foods That Contain More Protein Than an Egg

Eggs provide 6 grams of complete protein for those who want to eat meat or fish. However, many vegetarian and vegan sources rich in protein get overlooked. Here are 10 foods that contain more protein than an egg.

10. Almonds: 6 Grams

brown almond on white table — Photo by dhanya purohit

Besides protein, almonds are packed with nutrients providing health benefits. They are one of the best sources of vitamin E. One ounce provides 1/3 of daily needs, and this antioxidant helps support skin and the immune system. Almonds are rich in protein, fiber, healthy unsaturated fats, magnesium, phosphorus, and potassium. Consuming almonds may help lower cholesterol and prevent Alzheimer’s disease.

9. Cheddar Cheese: 6.8 Grams

red cherry tomatoes on green leaf — Photo by Önder Örtel

Cheddar cheese delivers nearly 7 grams of protein per ounce. In addition to protein, cheddar cheese is rich in calcium, which is essential for building strong bones and teeth. Cheddar also contains vitamin K2 for heart and bone health, vitamin B12 for metabolism and brain health, and zinc for immune system function. Cheddar contains probiotics, which help improve gut health.

8. Peanut butter: 7.7 Grams

bread on white platter — Photo by Freddy G

Peanut butter is an excellent source of protein. It contains soluble and insoluble fiber, which helps digestion and lowers blood sugar and cholesterol levels. Peanut butter contains many nutrients, including vitamin E, magnesium, iron, selenium, and vitamin B6. Research shows people who consume peanut butter and other nuts regularly are less likely to develop type 2 diabetes and heart disease.

7. Beans & Legumes: 8 Grams

a plate full of chickpeas and onions on a table — Photo by Rashpal Singh

Black beans and other legumes offer similar amounts of protein. A half-cup of chickpeas offers 9 grams. Beans and legumes are high in fiber, which helps regulate cholesterol and blood sugar levels. Black beans are an excellent source of folate (vitamin B9), as well as magnesium, potassium, zinc, and calcium. These nutrients boost bone health, nerve function, and immunity.

6. Sprouted-grain bread: 8 Grams

We normally don’t think of bread as a protein source. But some whole wheat breads have 3-5 grams of protein per slice. Sprouted-grain bread is made from whole grains that have been allowed to germinate or sprout before being milled into flour. As a result, they have increased vitamins and antioxidants and improved digestibility in the absorption of minerals.

5. Quinoa: 8 Grams

Quinoa is a whole grain packed with protein, fiber, and nutrients. Quinoa is a superfood that delivers complete protein containing all nine essential amino acids that the body requires but can’t produce on its own. Quinoa is also high in iron, magnesium, phosphorus, manganese, and zinc. It’s naturally gluten-free and a prebiotic that feeds good bacteria in the gut.

4. Pumpkin seeds: 8.5 Grams

brown seeds on brown wooden surface — Photo by engin akyurt

Pumpkin seeds, also called pepitas, are a protein-rich seed that is also high in vitamins, minerals, antioxidants, unsaturated fatty acids, and dietary fiber. They come from pumpkins in a variety of gourd squash. Pumpkin seeds provide many health benefits, including anti-inflammatory effects and anticancer properties. They can ease overactive bladder, improve prostate health, promote better sleep, and lower blood pressure.

3. Chickpea pasta: 14 Grams

We normally don’t associate pasta with being protein-rich, but new pasta made from beans is changing that. These pastas use bean flour instead of semolina, thereby boosting protein and fiber. Chickpea pasta has nearly double the protein of refined-wheat pasta and contains more iron, magnesium, and potassium. Chickpeas are high in fiber, which may improve digestive health and prevent constipation.

2. Greek yogurt: 20 Grams

Greek yogurt contains more protein than regular yogurt. It is high in calcium for bones and teeth and iodine for a strong immune system and thyroid function. Greek yogurt contains probiotics, which are “good” bacteria that aid with digestion and support a healthy gut balance. It also contains vitamin B12, which is essential for a healthy brain and nervous system.

1. Tofu: 22 Grams

Only a 1/2 cup of tofu delivers almost as much protein as four eggs. Further, it contains all of the nine essential amino acids your body needs and can’t produce on its own. Tofu is low in saturated fat and cholesterol-free. It’s rich in minerals and vitamins, including vitamin A, calcium, iron, and manganese. Tofu’s neutral flavor blends with anything.