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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. Still, many plant and animal alternatives provide significantly more protein per 100 grams—and sometimes, a more robust nutrient profile, too.
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. Experts say the best diet is one with variety, so whether you’re protein-deficient or looking to up your protein intake with other foods, we’ve got you. See what the experts have to say about the best protein alternatives to eggs below.
Protein-Rich Alternatives to Eggs
Meats are known great sources of protein, and one you could turn to is lean pork. According to Abigail Collen, RD, registered dietitian and outpatient clinical nutrition coordinator at Mount Sinai, it contains about 29 grams of the nutrient per 100 grams of the meat and is also a great source of B vitamins, zinc, iron, and selenium. Plus, you can cook it in so many different ways, and it helps make a hearty lunch or dinner option.
Edamame is one of the top protein sources experts recommend if you’re looking for something other than eggs. Collen says that for every 100 grams of edamame, you’ll find about 12 grams of protein, along with other nutrients. Jenae Anderson, MPH, RDN, clinical dietitian with Keck Medicine of USC, agrees and says that it is a great source of vitamin C, calcium, iron, fiber, magnesium, and potassium. And from boiled to pan-fried, it’s another option that can be cooked and eaten in so many different ways.
Anderson says that one filet of cod can give you about 18 to 23 grams of protein per 100 grams of the fish. Dried and salted cod can have a higher protein content with up to 63 grams (though she says to be careful as added salt could lead to increased risk of heart disease, kidney damage, and other health concerns).
Amy Shapiro, RD, registered dietitian at Butcher Box, says you can find about 22 to 26 grams per 3 ounces of lean beef. You’ll also find iron, zinc, and vitamin B12, she says, which is especially important to keep your energy levels high and prevent nutrient deficiency. And like many of the other options on this list, you can cook it in so many ways. She recommends opting for lean cuts (think sirloin) to keep saturated fat in check and have it grilled or pan-seared.
Seeds are sneakily a great source of protein, and one of the best ones experts love is pumpkin seeds. Collen says that pumpkin seeds are also great sources of magnesium, zinc, fiber, iron, and healthy fats, and you can enjoy them raw or dry roasted. Be warned, though: Pumpkin seeds do have a high calorie count (about 450 to 600 calories per serving) if that matters to you, depending on how you eat them.
Another easy option to include in protein-focused meals is shrimp. Shapiro says that you can find about 20 grams per 3 ounces cooked, and you’ll find nutrients such as selenium, iodine, and vitamin B12. She recommends sautéeing, grilling, or steaming shrimp and advises avoiding heavy breading to keep it light.
Chickpeas are great for many reasons: Shapiro lists fiber, iron, and slow-digesting carbs that help stabilize blood sugar as just a few of the benefits. For your protein needs, she says you can expect about 14 to 15 grams in one cup of cooked chickpeas. She recommends roasting them for some added crunch or blending them into hummus. You can also just add to salads or stews.
Anderson recommends looking to tempeh for your protein source, as you will find about 20 grams of protein per 100 grams of the soybean product. Since it is fermented, she says that it’s also a great source of probiotics and contains all nine essential amino acids, making it a complete protein. You’ll also find other nutrients such as iron, calcium, and B vitamins.
She says it can be eaten raw, boiled, roasted, air-fried, or pan-seared—the possibilities are many. She also says that it can be used as an easy plant-based protein substitution for bacon and ground meats.
Mozzarella is a top-tier cheese, and it also makes for a great source of protein. Collen says that you can find about 28 grams of protein for every 100 grams of the cheese and that you can find other nutrients such as calcium, zinc, and vitamin B12. Pro tip: Just be mindful of the sodium content if you plan to eat this cheese often.
Made from wheat gluten, this fake meat is shockingly high in protein. Collen says that this can vary depending on how you prepare it and what brands you go with, but you can expect to find about 21 grams of protein per 100 grams of seitan. The plant-based “white meat” also contains selenium and iron.
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.
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.
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. It’s a win all around.
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.
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.
This traditional Mediterranean legume isn’t widely consumed in the United States, but it’s definitely a food we should all be eating more of. The plant-based protein comes with a lot of fiber and makes a pretty tasty snack, similar to edamame. Not to mention: Lupin beans have an impressive 42 grams of protein per 100 grams.
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.
Tinned fish are really having a moment—just look at canned tuna, which has about 27 grams of protein per 100 grams. Other health benefits include a high level of omega-3 fatty acids.
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 digestible 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.
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