A large egg provides about 6.3 grams of high-quality protein, but there are many other foods—both plant- and animal-based—that offer even more protein per serving. Including a variety of these protein-rich foods in your meals can support muscle growth, promote fullness, and improve overall nutrition.

Here are 18 nutritious foods that contain more protein per serving than a single egg.

1. Chicken Breast

Chicken breast is a lean protein that’s rich in all nine essential amino acids. A 3-ounce cooked portion provides around 23.8 grams of protein. It’s also high in B vitamins, selenium, and choline, supporting energy, immunity, and brain health.

2. Cottage Cheese

Half a cup of low-fat cottage cheese offers about 12.9 grams of protein. It’s also a source of calcium, selenium, and B vitamins. Just be mindful of sodium content if you're following a low-salt diet.

3. Chickpeas

Cooked chickpeas deliver approximately 14.5 grams of protein per cup. They’re high in fiber and contain key nutrients like folate, iron, and manganese, which support blood health and energy production.

4. Almond Butter

Two tablespoons of almond butter contain 6.7 grams of protein, slightly more than an egg. It also provides healthy fats, fiber, vitamin E, and magnesium. Opt for unsweetened varieties for better health benefits.

5. Beef

A 3-ounce serving of lean beef offers around 23 grams of protein. It’s also rich in zinc and iron, which play roles in immunity and oxygen transport.

6. Tuna

A 3-ounce serving of canned light tuna provides 21.7 grams of protein. Tuna also contains omega-3 fatty acids, which support heart health. Limit intake to reduce mercury exposure.

7. Turkey Breast

Turkey breast delivers 20.1 grams of protein per 3-ounce serving. It’s low in fat and provides zinc, selenium, and B vitamins, essential for metabolic and immune functions.

8. Edamame

One cup of cooked edamame packs 18.4 grams of protein. It’s one of the few plant-based complete proteins and offers magnesium, which helps support muscle function.

9. Salmon

A 3-ounce portion of wild salmon contains 16.8 grams of protein along with omega-3 fats, vitamin D, selenium, and vitamin A, promoting heart and immune health.

10. Quinoa

One cup of cooked quinoa provides 8.1 grams of protein and all essential amino acids. It’s also rich in fiber and antioxidants like quercetin and kaempferol.

11. Almonds

A 1-ounce serving (about 23 almonds) delivers 6 grams of protein. They also contain vitamin E, magnesium, and healthy fats, making them a convenient on-the-go snack.

12. Lentils

Lentils offer 17.9 grams of protein and over 15 grams of fiber per cooked cup. They’re a great source of folate, iron, and complex carbohydrates, ideal for plant-based diets.

13. Tofu

Three ounces of firm tofu provide 9 grams of protein. It’s a complete plant-based protein and also supplies iron, calcium, and antioxidants.

14. Greek Yogurt

A 5.3-ounce serving of nonfat Greek yogurt contains 13 grams of protein. It’s thicker and tangier than regular yogurt due to extra straining and offers calcium and probiotics.

15. Black Beans

Cooked black beans supply about 15 grams of protein per cup. They’re rich in fiber and antioxidants that may help reduce inflammation and support heart health.

16. Parmesan Cheese

One ounce of Parmesan cheese provides 8.5 grams of protein. It’s also a good source of calcium and is lower in lactose than many other cheeses.

17. Pumpkin Seeds

A 1-ounce serving of pumpkin seeds has 8.5 grams of protein along with magnesium, antioxidants, and tryptophan—an amino acid that supports mood and sleep.

18. Shrimp

Three ounces of cooked shrimp contain 25 grams of protein and under 80 calories. Shrimp also provides B12, selenium, and astaxanthin, a powerful antioxidant.

How Much Protein Do You Need?

Protein needs vary by age, weight, and activity level. Most adults require at least 0.36 grams of protein per pound of body weight. Active individuals or those trying to build muscle may need 0.5 to 0.8 grams per pound.

Older adults may benefit from 0.45 to 0.55 grams per pound to maintain muscle mass and mobility. In contrast, individuals with certain medical conditions, like kidney disease, may need to reduce protein intake.

A Quick Summary

Eggs are a reliable protein source, but many other foods offer higher protein content per serving. Options like lentils, quinoa, chicken, tofu, and seafood provide additional nutrients and help diversify your protein intake.

Balancing both plant and animal proteins in your diet can help you meet your daily needs and support overall health.