16 High Protein Foods That Pack More Protein Than an Egg
Go beyond your typical scramble with these high-protein foods.
High-protein foods are important for a well-rounded, nutritious eating plan. While eggs are a favorite option for Cara Harbstreet, M.S., R.D., L.D., a registered dietitian and owner of Street Smart Nutrition, they’re not the only option. In fact, some of your favorite foods might pack just as much, if not more.
When you eat protein, the amino acids that are present are the “building blocks of life,” explains Harbstreet. This means they help perform essential functions throughout the body, like building and repairing muscle tissue and acting as enzymes, hormones, buffers, transporters, and regulators, she says. Additionally, when protein is incorporated into snacks and meals, it helps keep you feeling full and satisfied, she adds.
“Humans can synthesize, or create, some of the amino acids needed to build complex proteins. However, we must source essential amino acids that we can’t make ourselves from our diets,” Harbstreet explains. “Eating a variety of foods, both plant-and-animal-based, can ensure you eat enough total protein as well as sources for all essential amino acids.”
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. But there are so many more foods high in protein out there. Check out these foods that pack more protein per serving than a whole egg.
Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. She developed a love for cooking, nutrition and fitness as an adult, which prompted a career change from advertising to nutrition. She spends most of her spare time running along the NYC waterfront and creating (and photographing) healthy and tasty recipes.
Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions. She previously managed content at The Vitamin Shoppe, and her work has also appeared in Women’s Health, Men’s Health, Cooking Light, MyRecipes, and more. You can usually find her taking an online workout class or making a mess in the kitchen, creating something delicious she found in her cookbook collection or saved on Instagram.
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