What are foods with more protein than an egg?

A large egg contains about 6-7 grams of protein, but several foods have more protein per serving. Here are some examples:

Animal-Based Protein Sources:

1. Chicken Breast (3.5 oz / 100g) → 31g protein
2. Salmon (3.5 oz / 100g) → 25g protein
3. Lean Beef (3.5 oz / 100g) → 26g protein
4. Tuna (3.5 oz / 100g) → 30g protein
5. Greek Yogurt (7 oz / 200g) → 20g protein
6. Cottage Cheese (½ cup / 113g) → 14g protein
7. Shrimp (3.5 oz / 100g) → 24g protein

Plant-Based Protein Sources:

1. Lentils (1 cup cooked) → 18g protein
2. Chickpeas (1 cup cooked) → 15g protein
3. Black Beans (1 cup cooked) → 15g protein
4. Tofu (3.5 oz / 100g) → 10g protein
5. Tempeh (3.5 oz / 100g) → 20g protein
6. Quinoa (1 cup cooked) → 8g protein
7. Pumpkin Seeds (1 oz / 28g) → 8g protein

Would you like high-protein snack ideas too?

Here are some high-protein snack ideas that contain more protein than an egg (6-7g per serving):

Animal-Based Snacks:

1. Greek Yogurt (7 oz / 200g) + Berries → 20g protein
2. Cottage Cheese (½ cup) + Almonds → 15g protein
3. Beef Jerky (1 oz / 28g) → 10-12g protein
4. Hard-Boiled Egg + Turkey Slices → 12g protein
5. Tuna Salad on Whole-Grain Crackers → 15g protein
6. String Cheese (2 sticks) → 12g protein
7. Smoked Salmon + Cream Cheese on Cucumber Slices → 15g protein

Plant-Based Snacks:

8. Roasted Chickpeas (1 cup) → 15g protein
9. Edamame (1 cup, shelled) → 18g protein
10. Peanut Butter (2 tbsp) + Banana → 8g protein
11. Almonds (1 oz / 28g) → 7g protein
12. Chia Pudding (Chia Seeds + Almond Milk, 1 cup) → 10g protein
13. Protein Smoothie (Almond Milk, Peanut Butter, Banana, Protein Powder) → 20-25g protein
14. Hummus + Whole Wheat Pita → 10g protein