15 Foods That Pack More Protein Than an Egg, According To Experts


Go beyond your typical scramble with these high-protein foods.

The incredible edible egg is an extremely popular protein that goes well with virtually any dish—stir fry, salad, casseroles, and toast (of course) to name a few. With 6 grams of protein and 13 essential vitamins and minerals—including brain-healthy choline and vitamin D—one large egg boasts a pretty impressive nutrient profile. Since the 2015 Dietary Guidelines for Americans did away with cholesterol recommendations, there are zero reasons to avoid eggs. (In fact, here is why you should eat more of them!)

But while it’s tempting to opt for eggs all day every day (#brunch), there are a surprising number of foods to consider if protein is what you’re after. The macronutrient is vital for building and maintaining muscle mass, satisfying hunger, boosting your immune system, and aiding in injury recovery. So if you’re looking to switch things up beyond your scramble, check out these foods that pack more protein per serving than a whole egg.

Greek Yogurt

It’s amazing how much protein can be packed into one snackable container. Just about 1 cup of plain low-fat Greek yogurt has a whopping 20 grams of protein for roughly 150 calories. You’ll also punch up your meal or snack with probiotics and calcium.

Power up your protein: If the taste of plain Greek yogurt is too tangy for your liking, try using it as a replacement for sour cream in savory dishes, or make your own pita toast with labneh with this recipe from Jackie Newgent, RDN. You can also sweeten it yourself by piling fruit on top.

Leave a Reply