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5 Foods With More Protein Than an Egg

By eHealthIQ
Reviewed: March 20, 2017

Protein is important for a healthy diet. It helps our bodies heal after trauma. It helps our muscles recover after a great workout. Protein also keeps us feeling full longer, which curbs unhealthy snacking throughout the day. The USDA recommends getting between 46 and 56 grams of protein per day.

Eggs are touted as the perfect protein packer. A hard boiled egg is portable and and has six grams of protein. It also won’t tip the scales at 71 calories. As great as eggs are, some of us just plain don’t like them, or have an allergy to them. That’s okay! Here are 5 other high protein foods that will keep you healthy and feeling great.

Cottage Cheese

One cup of small curd cottage cheese packs 25 grams of protein. Cottage cheese is great because it is affordable, and also contains calcium to keep your bones strong. Another perk of incorporating cottage cheese into your diet is that it is easily mixed into recipes. You can add a bit to your morning smoothie, or use it in place of things like ricotta cheese in your casserole recipes. It also tastes great plain, with a little pineapple mixed in.

Greek Yogurt

Depending on what brand you purchase, Greek yogurt has between 12 and 17 grams of protein per serving. Like cottage cheese, it can be added to other foods to increase their protein content. It is a fantastic substitute for sour cream, which means healthier dip options. Greek yogurt is also full of other fantastic vitamins and nutrients that contribute to a healthy diet.


Tofu is a great source of protein, weighing in at 20 grams per cup. For those practicing vegetarian lifestyles, it is a fantastic alternative to meat products. If you find the idea of incorporating tofu into your diet a bit daunting or if you’ve just never tried it before, check out these recipe ideas from Men’s Fitness.


Edamame are soybeans that are harvested while they are still immature. One cup of edamame contains 17 grams of protein. According to the Centers for Disease Control, edamame is the only plant-based source of complete protein. A complete protein source contains all 9 essential amino acids. Edamame can be served steamed or boiled. They are a healthy snack option when lightly salted and pack a ton more nutrients than chips.


One average fillet of tilapia contains 23 grams of protein. It offers almost as much protein as a breast of chicken. It’s a naturally lean food, meaning little fat and calories. It also doesn’t have that strong fishy smell other seafood can produce, making it a great option to bring to work for lunch. It tastes great grilled, or baked with a bit of bread crumbs for an added crunch.

Not everyone enjoys the taste of eggs. Although eggs are a protein-rich food, there are numerous alternatives to help ensure you get your daily dose of health.



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