Foods with More Protein Than an Egg to Boost Your Meals


Tofu, made from soybeans, is a full plant-based protein with 21.8 grams per half-cup portion. "Extra-firm and firm tofu are great for stir fries and when you want the tofu to maintain its shape.

Black Beans

Unopened canned black beans with no salt provide protein, iron, and fiber for two to five years. It's delicious in chili, rice, or salads and has 6.99 grams of protein per half-cup serving.

Peanut Butter

This full meal with whole wheat bread includes 8 grams of protein, crunchy or smooth. Two tablespoons provide 20% of your daily niacin, 8% of your fiber, and 10% of your vitamin E.


Salmon packs roughly 19 grams of protein per 3 ounces, fresh, frozen, or tinned. "You choose farmed or wild.


This whole grain seed contains manganese, phosphorus, magnesium, folate, thiamin, and 8.14 grams of protein per cooked cup.

Cottage Cheese

Cottage cheese's health advantages go beyond its 11 grams of protein per cup. "It also provides calcium, numerous B vitamins, selenium, iodine, and phosphorous.

Greek Yogurt

Greek yogurt has 19.9 grams of protein in 7 ounces of lowfat plain Greek yogurt. Greek yogurt may be tolerated by dairy-avoiders.


"While many people reach for the breast because it's leaner and a little higher in protein than the thigh, thighs can also fit into a healthy diet and tend to be more flavorful." A 3-ounce chicken breast or thigh offers 20–26 grams of protein.

Beef Jerky

Beef jerky is a portable protein source with 9–12 grams per stick. "Jerky does contain a lot of sodium, which is used both for flavor and as a preservative, so if you need to limit sodium, look for lower-sodium options.

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