Protein is one of the most important nutrients. It keeps your immune system healthy and produces hormones to build and maintain bones and muscles.2 High-protein diets can also help you feel full, which is good for weight management.3
The Daily Value (DV) for protein is 50 grams per day based on a 2,000-calorie diet.4 The amount of protein you need depends on your age, weight, and activity level.
1. Chicken Breast
Chicken breast is a popular lean protein. Most of its calories come from protein. It's also a complete protein, meaning it provides all nine essential amino acids you need.5
Chicken breast is also rich in B vitamins, selenium, and choline. B vitamins convert food into energy, while selenium has antioxidant properties that can protect your cells.67 Choline is important for mood, memory, and muscle control regulation. It's especially important during pregnancy and lactation because it's important for a child's brain development.
Ad
WELLNESS NUTRITION EAT WELL 18 Foods That Have More Protein Than an Egg By Lindsey DeSoto, RD Published on February 19, 2025 Medically reviewed by Kierra Brown, RD A man eating eggs and avocado toast ALEXANDER SPATARI / GETTY IMAGES Eggs are a popular and easy source of protein. A large egg contains 6.3 grams of protein (13% of the DV). However, other foods have more protein per serving.1
Protein is one of the most important nutrients. It keeps your immune system healthy and produces hormones to build and maintain bones and muscles.2 High-protein diets can also help you feel full, which is good for weight management.3
The Daily Value (DV) for protein is 50 grams per day based on a 2,000-calorie diet.4 The amount of protein you need depends on your age, weight, and activity level.
1. Chicken Breast
Chicken breast is a popular lean protein. Most of its calories come from protein. It's also a complete protein, meaning it provides all nine essential amino acids you need.5
Chicken breast is also rich in B vitamins, selenium, and choline. B vitamins convert food into energy, while selenium has antioxidant properties that can protect your cells.67 Choline is important for mood, memory, and muscle control regulation. It's especially important during pregnancy and lactation because it's important for a child's brain development.8
A 3-ounce portion (about the size of a deck of cards) of cooked chicken breast provides 23.8 grams of protein.9
2. Cottage Cheese
Cottage cheese is rich in protein and provides B vitamins, selenium, and calcium.10 A half-cup serving of low-fat (1-2% milkfat) cottage cheese provides 12.9 grams of protein, twice the amount found in an egg.10
3. Chickpeas
Chickpeas, or garbanzo beans, are a great source of plant-based protein. They're also rich in fiber, which can help improve cholesterol levels, promote blood sugar control, improve digestion, and help keep you full.1213
Chickpeas are rich in many nutrients, including manganese, folate, and iron. Manganese supports bone health, immune health, and energy production.14 Folate helps with DNA production, while iron helps carry oxygen from our lungs to other body parts1516
4. Almond Butter
Almond butter offers a range of nutrients, including heart-healthy monounsaturated fats, fiber, vitamin E, and magnesium.
Monounsaturated fats can help reduce low-density lipoprotein (LDL) or "bad" cholesterol, which can lower your risk of heart attack or stroke.17 Vitamin E is an antioxidant that keeps the immune system healthy and prevents blood clots, while magnesium helps nerves and muscles function.1819
A two-tablespoon serving of almond butter provides 6.7 grams of protein.20
5. Beef
When consumed in moderation, lean beef (7% fat or less) can be a good source of protein. It's also high in iron and zinc, which may support wound healing, improve immune function, and reduce inflammation.21
6. Tuna
Tuna contains nutrients like heart-healthy omega-3 fatty acids, calcium, vitamin D, B vitamins, and selenium. Research shows that eating more omega-3s can help keep your heart healthy by lowering cholesterol, blood pressure, and markers of inflammation.23
Canned tuna is a convenient and affordable way to get these nutrients. Due to the mercury content, women of childbearing age should eat no more than two cans of canned chunk light tuna and no more than one can of albacore tuna weekly.24
7. Turkey Breast
Turkey breast is high in protein yet low in saturated fat. It offers numerous vitamins and minerals, including B vitamins, selenium, and zinc.26
A three-ounce serving of turkey breast provides 20.1 grams of protein.26
8. Edamame
Edamame are immature soybeans packed with fiber, protein, and other nutrients. They are one of the few plant-based complete protein sources (providing all nine essential amino acids).27
A one-cup serving of edamame provides 18.4 grams of protein.28
9. Salmon
Salmon is a type of fatty fish packed with heart-healthy omega-3 fats, protein, iron, selenium, and vitamin A, which supports healthy vision.2930 It is also one of the few foods that naturally contains vitamin D.31
18 Foods That Have More Protein Than An Egg