Nutrition expert lists 20 foods that have more protein than eggs

Eggs are widely considered a gold standard for protein, providing all essential amino acids in a highly bioavailable form. “On average, a single large egg contains around 6 grams of protein, primarily concentrated in the egg white. However, while eggs are nutritious, several foods can surpass them in protein content, especially when measured per 100 grams,” said Dr Bhavana P, chief dietitian, Gleneagles Hospital, Lakdi Ka Pul, Hyderabad.

For example, chicken breast, fish, paneer (cottage cheese), soya chunks, and lentils (dal) offer significantly more protein per serving. “Soya chunks, in particular, can provide over 50 grams of protein per 100 grams, making them a plant-based powerhouse. Similarly, 100 grams of grilled chicken breast provides around 30 grams of protein. Dairy products like Greek yoghurt and paneer also deliver high protein content with additional calcium benefits,” said Dr Bhavana.

Eggs are excellent, but not unmatched. (Photo: Pixabay)

From a nutritional standpoint, it is essential to balance protein quality and quantity. Dr Bhavana said that while eggs offer complete protein, they may not always be the highest in volume. “Combining different sources — plant and animal-based — and combining different cereals and pulses can help meet protein needs effectively, especially for vegetarians. Consulting a nutritionist or doctor is advisable to tailor protein intake to individual health goals, age, and lifestyle,” said Dr Bhavana.

Many foods can have more protein than eggs. Eggs are excellent, but not unmatched.

Here are foods that have a higher protein concentration than eggs.

1. Moong Dal (Green Gram) – Supports digestion and is gentle on the stomach. It has 24 grams of protein per 100 grams.
2. Masoor Dal (Red Lentils) – Promotes heart health and manages cholesterol. It has 26 grams of protein per 100 grams.
3. Toor Dal (Arhar Dal) – Boosts energy and supports muscle maintenance. It has 22 grams of protein per 100 grams.
4. Chana Dal (Bengal Gram) – Aids weight management and improves satiety. It also has 22 grams of protein per 100 grams.
5. Rajma (Kidney Beans) – Keeps blood sugar stable and supports gut health. It has 8.7 grams of protein per 100 grams.
6. Black Chana (Kala Chana) – Helps build stamina and muscle strength. It has 20 grams of protein per 100 grams.
7. Kabuli Chana (White Chickpeas)– Supports digestion and blood sugar control. It has 20 grams of protein per 100 grams.
8. Soyabean – A plant-based powerhouse that supports bone density. It has 36-40 grams of protein per 100 grams.
9. Paneer (Cottage Cheese) – Strengthens bones and supports muscle recovery. It has 25 grams of protein per 100 grams.
10. Curd (Dahi) – Enhances gut flora and improves immunity. While plain curd contains around 3.5 grams of protein, low-fat varieties have around 6 grams of protein.
11. Buttermilk (Chaas) – Cools the body and aids digestion. It has 7.8 grams of protein per 100 grams.
12. Peanuts – Sustains energy levels and curbs hunger. It has 25.8 grams of protein per 100 grams.
13. Almonds – Boosts brain function and skin health. It has 21.2 grams of protein per 100 grams.
14. Cashews – Enhances nerve function and is a good energy source. It has 24 grams of protein per 100 grams.
15. Pumpkin seeds – Aid sleep and reduce inflammation. It has 29.84 grams of protein per 100 grams.

16. Amaranth – Improves bone strength and is naturally gluten-free. It has 14 grams of protein per 100 grams.
17. Bajra – Boosts endurance and supports heart health. It has 12.9 grams of protein per 100 grams.
18. Ragi – Promotes satiety and is excellent for bone health. It has 7.30 grams of protein per 100 grams.
19. Horse gram – Rich in protein and fibre, kollu has several nutritional benefits that boost metabolism. It has 22 grams of protein per 100 grams.
20. Peas –  Are a brilliant source and have 6.9 grams of protein per 100 grams.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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