12 High Protein Foods That Pack More Protein Than an Egg

Begin your morning with a tasty dish of oats. This popular and nutritious breakfast option is high in protein—one cup of uncooked oats contains 10 grams.   


There is always need for more protein sources that do not require cooking, and black beans suit the bill. Keep a couple cans in the cabinet to drain and rinse when you're ready to use them in tacos, nachos, or soup.   

Black Bean

This rich fish contains more than only omega-3 fatty acids, which are beneficial to the heart. A 3-ounce portion of raw tuna contains 20 grams of protein, whereas one can of cooked tuna contains an impressive 33 grams of protein.   


Tofu is one of the most inexpensive and pliable protein sources. This soy-based protein absorbs the flavor of any marinade, comes in a variety of textures, and cannot be overcooked or undercooked.   


With 170 calories and 16 grams of protein in a 3-ounce portion, it makes an excellent base for vegan sandwiches and a welcome addition to Buddha bowls.   


It's incredible how much protein can be packed into a single snackable container. Just one cup of plain low-fat Greek yogurt contains 20 grams of protein and approximately 150 calories.   

Greek Yogurt

Lentils provide 9 grams of protein per ½ cup cooked dish. In addition, for approximately 115 calories, you'll get 8 grams of satisfying fiber, 3 milligrams of iron, and a healthy dose of potassium.  


What does good old cow's milk have over your favored almond milk? Each 8-ounce serving contains 8 grams of protein. Not to mention nine vital vitamins and minerals, including calcium and vitamin D, which help strengthen bones.  


Want to spice up your meals? Add quinoa to your list. This nutty-flavored grain is packed with nutrients, including protein. A cup of cooked quinoa contains 8g of protein.  


Chickpeas, whether roasted for a snack or mixed into a salad, are a wonderful way to sneak in extra protein (almost 15 grams per cooked cup), fiber (12 grams), and iron if you want to avoid meat (nearly 5 grams).  


Almonds contain plenty of vitamin E, fiber, magnesium, and "good" unsaturated fat. Each ounce of 23 almonds delivers 6 grams of protein. This is equivalent to a huge egg.   


Then, start arranging how you'll carry out your actions. Your life goals are waiting, and you can make them a reality. 


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