**Protein:** ~10 grams per 100 grams
Greek yogurt is strained to remove excess whey, which concentrates its protein content. Compared to regular yogurt, it contains nearly double the protein and a thicker, creamier texture.
Choose plain versions to avoid added sugars.
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## **3. Cottage Cheese**
**Protein:** ~11–13 grams per 100 grams
Cottage cheese is one of the most underrated high-protein foods. It’s rich in **casein protein**, a slow-digesting protein that supports muscle recovery and helps keep you full longer.
This makes it an excellent evening snack or post-workout option. Cottage cheese is also a good source of calcium, supporting bone health.
It pairs well with both sweet and savory foods, from fruit and honey to herbs and vegetables.
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**Protein:** ~26–28 grams per 100 grams
Lean cuts of beef provide a powerful protein punch along with iron, zinc, and vitamin B12—nutrients essential for oxygen transport, immune health, and nerve function.
While beef has sometimes been criticized, lean cuts consumed in moderation can be part of a healthy diet, especially for people with higher protein and iron needs, such as athletes or individuals with anemia.
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## **5. Tuna (Canned or Fresh)**
**Protein:** ~25–30 grams per 100 grams
Tuna is one of the most protein-dense foods available. It’s low in calories, nearly fat-free, and packed with omega-3 fatty acids that support heart and brain health.
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## **6. Lentils**
**Protein:** ~9 grams per 100 grams (cooked)
For a plant-based option, lentils are a standout. While their protein density is slightly lower per gram than meat, their overall nutritional value is exceptional.
Lentils provide:
* Protein
* Fiber
* Iron
* Complex carbohydrates
The combination of protein and fiber makes them highly filling and beneficial for blood sugar control. They’re also incredibly versatile—perfect for soups, stews, salads, and curries.
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## **7. Tempeh**
**Protein:** ~19–21 grams per 100 grams
Tempeh is a fermented soy product that packs more protein than most plant-based foods—and more than eggs by a wide margin.
Unlike tofu, tempeh is made from whole soybeans, giving it a firm texture and nutty flavor. The fermentation process improves digestibility and adds probiotics.
It’s an excellent meat substitute for stir-fries, sandwiches, and grain bowls.
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## **8. Pumpkin Seeds**
**Protein:** ~19 grams per 100 grams
Pumpkin seeds (also called pepitas) are small but mighty. They’re loaded with protein, healthy fats, magnesium, zinc, and antioxidants.
While they’re calorie-dense, a small serving can significantly boost daily protein intake. Sprinkle them over salads, yogurt, or oatmeal—or enjoy them roasted as a snack.
They’re especially valuable for people following vegetarian or vegan diets.
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## **9. Parmesan Cheese**
**Protein:** ~35 grams per 100 grams
Surprisingly, hard cheeses like Parmesan contain extremely high amounts of protein due to their low moisture content.
Parmesan is also rich in calcium and flavor, meaning a little goes a long way. While it’s higher in sodium and fat, small portions can enhance meals nutritionally and taste-wise.
Grated Parmesan over vegetables, soups, or pasta adds both protein and umami.
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## **10. Salmon**
**Protein:** ~20–25 grams per 100 grams
Salmon offers a powerful combination of high-quality protein and heart-healthy omega-3 fatty acids. Unlike leaner fish, salmon’s healthy fat content supports brain health, hormone balance, and inflammation reduction.
It’s also rich in vitamin D, a nutrient many people lack. Grilled, baked, or pan-seared salmon makes a satisfying, protein-rich meal.
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## **How These Foods Compare to Eggs**
A large egg provides about **6 grams of protein**, which is excellent for its size—but as you can see, many foods easily surpass that amount per serving.
What makes eggs special isn’t just protein quantity, but protein **quality**. Eggs contain all essential amino acids, making them a complete protein. However, many of the foods listed above also provide complete proteins or complementary nutrients that make them equally valuable.
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## **Why Variety Matters for Protein Intake**
Relying on just one protein source can limit nutrient diversity. Different protein-rich foods provide different benefits:
* Animal proteins often supply vitamin B12 and iron
* Plant proteins provide fiber and phytonutrients
* Fermented proteins support gut health
* Fatty fish offer omega-3s
By rotating protein sources, you support overall health while reducing dietary boredom.
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## **How Much Protein Do You Actually Need?**
Protein needs vary based on age, activity level, and health goals. General guidelines suggest:
* **Sedentary adults:** ~0.8 grams per kg of body weight
* **Active individuals:** 1.2–2.0 grams per kg
* **Strength training or muscle gain:** Up to 2.2 grams per kg
Meeting these needs becomes much easier when you incorporate high-protein foods beyond eggs.
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## **Final Thoughts**
Eggs are nutritious, convenient, and deserve their reputation—but they’re far from the only protein stars on the plate. From lean meats and fish to dairy, legumes, seeds, and plant-based alternatives, there are many foods that offer **more protein per serving than eggs**, along with a wide range of additional health benefits.
Whether you’re an athlete, a busy professional, a vegetarian, or simply someone trying to eat better, expanding your protein sources can help you feel fuller, stronger, and more energized.
Protein isn’t about one perfect food—it’s about smart choices, balance, and variety.
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