Foods with more protein than eggs

Protein is a macronutrient that plays a number of essential roles in your body. It is an important building block of muscles, cartilage, bone, blood, skin and is used to build tissue, enzymes and hormones. An average man should consume around 56 grams of protein daily and a women around 46g.

Eggs are notedly high in protein. A 100g portion of egg contains around 13g of protein. Of course, the overall amount of protein in an egg depends on its size. Small eggs will contain only 4.9g of protein, large eggs around 6.5g and jumbo eggs around 8.2g.

But there are only so many eggs you can eat before the word ‘scrambled’ makes you flinch. Fortunately, there are several frequently overlooked foods that contain just as much protein as eggs.

Black beans

A half cup of black beans contains 8g of protein. They also have the added health benefits of fibre, folate, potassium, vitamin B6 and can even help to decrease the risk of heart disease.


Quinoa is a complete plant protein. Just one cup of cooked quinoa contains 8g of protein and 5g of fibre, as well as essential amino acids.

Greek yoghurt

Along with healthy probiotics, one cup of Greek yoghurt contains 23g of protein. Having it in a breakfast smoothie or over some granola in the morning can start your day off with a protein-packed punch.


Just 85g of tofu contains 8g of protein. It can be eaten a number of ways fried, curried, scrambled or even blended in a smoothie.

Peanut butter

Just two tablespoons of peanut butter packs 7g of protein. It’s also perfect on toast, in baked goods, with celery sticks or in a stir-fry.


A quarter cup of almonds contains 7g of protein. These nuts are also known for having a high heart-healthy fat content, so make a great snack option.

Pumpkin seeds

Along with the 9g of protein, every 28g of pumpkin seeds is packed with zinc and magnesium, which helps keep your heart and immune system healthy.

Cheddar cheese

Time to put the ‘cheese guilt’ aside as cheddar cheese contains far more protein than eggs, 23g in every 100g to be precise.

Do you consume enough protein each day? Why not share your tips in the comments section below?

Also read: Signs of a damaged liver

Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.

Liv Gardiner
Liv Gardiner
Writer and editor with interests in travel, lifestyle, health, wellbeing, astrology and the enivornment.
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