9 Foods With More Protein Than Eggs

9 Foods With More Protein Than Eggs By Philipp Wehsack July 11, 2025 Image may contain Egg Food Food Presentation and Sweets Photo: Adobe Stock Save Contrary to what you may have heard, eggs are not the be-all-end-all source of protein. Yes, a single, humble egg does offer a whopping 6 grams of protein, but many plant and animal alternatives provide significantly more protein per 100 grams—and sometimes, a more robust nutrient profile, too. Since eggs have around 12 grams of protein per 100 grams (two large eggs are equal to about 100 grams), we’ll be comparing protein per 100 grams for each of the following foods so that you have all the info you need to create a high-protein diet filled with variety. Protein-Rich Alternatives to Eggs Peanuts Whether you like them raw, roasted, or in the form of “butter,” peanuts are a great source of protein. Coming in at about 25 grams per 100 grams, the humble legume is actually more protein-dense than a steak. It’s also a versatile addition to any dish: Mix peanuts into breakfast smoothies or oatmeal, or sprinkle on salads and stir fries. Vogue Beauty The biggest beauty stories, trends, and product recommendations. Sign up By signing up, you agree to our user agreement (including class action waiver and arbitration provisions), and acknowledge our privacy policy. Tofu Don‘t sleep on soy: 3.5 ounces of firm tofu contains around 20 grams of protein. It’s also easy to cook and a good source of calcium, iron, magnesium, and potassium, as well as B vitamins. Greek yogurt Plain, non-fat Greek yogurt has 10 grams of protein per 100 grams, but as most single-serving Greek yogurt cups are around 170 grams, you’re probably getting more—anywhere from 16 to 20 grams. Due to the natural fermentation process, Greek yogurt is also a great option for people who are lactose-sensitive. Plus it’s filled with probiotics. Win-win-win. Quinoa Quinoa is considered a vegetarian-friendly complete protein—a.ka. a protein that contains all nine of the essential amino acids that are integral for metabolism, cognitive function, and immunity. Quinoa contains approximately 14 grams of protein per 100 grams. Cottage cheese Call it the comeback kid—cottage cheese is cool again. Its nutritional stats prove its worth: Cottage cheese contains around 13 grams of protein per 100 grams. Plus, it has the added bonus of a huge amount of calcium. Look for cultured cottage cheese to get an extra dose of probiotics. Lupin beans This traditional Mediterranean legume isn’t widely consumed in the United States… but its definitely a food we should all be eating more of. The plant-based protein comes with a lot of fiber, and makes pretty tasty snack, similar to edamame. Not to mention: Lupin beans have an impressive 42 grams a protein per 100 grams. Parmesan With a whopping 38 grams of protein per 100 grams, Parmesan is the undisputed leader among cheeses when it comes to protein—just remember, it does have a relatively high salt and fat content. Regardless, this cheese is a complete milk protein and has a particularly high concentration of lysine, an essential amino acid necessary for building muscles, as well as calcium to support strong bones. Tuna Tinned fish are really having a moment—just looked to canned tun, which has about 27 grams of protein per 100 grams. Other heath benefits include a high level of omega-3 fatty acids. Chicken or turkey breast With 24-31 grams of protein per 100 g, the leanest of all meats provides the best ratio of protein to fat. It also has a nice amino acid balance and is easily digestibility by the body, making it ideal for anyone who wants to build or maintain muscle. Whether grilled, roasted, or baked in the oven, chicken and turkey breast are versatile and go with almost anything. Remember, it is not only pure protein content that determines the quality of a food, but also its biological value, digestibility, flavor, and how well it fits into everyday life. Eating a varied diet does the most good for your health—variety on the plate is the real superfood factor. The World of Vogue at Your Fingertips
Be at the forefront of fashion with the all-new, free Vogue app.
CTA: GET THE APP Have a beauty or wellness trend you’re curious about? We want to know! Send Vogue’s senior beauty & wellness editor an email at beauty@vogue.com. More Protein Stories from Vogue 4 Signs You’re Not Getting Enough Protein 2 Eggs for Breakfast for 2 Weeks: All The Benefits I've Experienced I Stopped Drinking Protein Powder For These 3 Reasons How A Nutritionist Eats 100g Of Protein Every Day What Is “Clear Protein”—And Is It Better For You? I Tried Eating Protein-Only Dinners and These Were the Effects This Tiny Fish Is Big On Protein and Beauty Benefits The Best Time to Eat Protein, According to Experts How To Get 80 Grams of Protein a Day, Even as a Vegetarian Nach dem Studium in Modejournalismus arbeitete Philipp Wehsack als Beauty-Redakteur für diverse deutsche Magazine. Seit 2022 verantwortet er als Beauty-Chef von VOGUE.de Themen rund um Frisuren, Make-up, Pflege, gesunde Ernährung, Wellness und Fitness. ... Read More Topics Nutrition Wellness Vogue Beauty The biggest beauty stories, trends, and product recommendations. Sign up By signing up, you agree to our user agreement (including class action waiver and arbitration provisions), and acknowledge our privacy policy. Read More Skin These Are the 11 Prebiotic Foods You Should Eat for Better Gut Health (and Glowing Skin) By Audrey Noble Skin 10 Foods That Naturally Lower Cortisol Levels By Alessandra Signorelli Skin 16 Of The Best Foods For Gut Health, According To Dieticians, Nutritionists & Doctors By Morgan Fargo Beauty Is Oat or Cow’s Milk Less Inflammatory? A Nutritionist Weighs In By Ana Morales Shopping Do Greens Powders Actually Work? A Nutritionist’s Guide to the Best Greens Powders By Kiana Murden Shopping The Best Bloating Supplements for Smooth, Easy Digestion By Brianna Peters The World of Vogue at Your Fingertips
Get the all-new, free Vogue app.
Discover, play, shop and connect every day.
CTA: GET THE APP Vogue The latest fashion news, beauty coverage, celebrity style, fashion week updates, culture reviews, and videos on Vogue.com. More from Vogue See More Stories User Agreement Privacy Policy Your California Privacy Rights Accessibility Help Masthead Visual Stories © 2025 Condé Nast. All rights reserved. Vogue may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Ad Choices CN Fashion & Beauty Select international site United States