Eggs are a representative source of protein. Eggs are inexpensive, versatile, vegetarian, and contain 6 grams of protein (per large egg). Not too shabby, huh?
But honestly, how many more boiled eggs can you eat before you start snoring halfway through? Broaden your horizons with these high-protein foods that contain more protein per serving than eggs.
1. Tuna
protein: 20 grams per 3 oz.
According to Amy Shapiro, R.D., founder of Real Nutrition, tuna is a good source of omega-3 fatty acids, which have protective effects against heart disease and cognitive decline. It’s an especially affordable source of protein and a staple in your pantry, especially if you buy it canned. (Bonus: No cooking required!) Add to sandwiches, wraps, and salads. Enjoy tuna sashimi on takeout night.
2. Peanuts
protein: 7 grams per ounce
“Beans provide both protein and carbohydrates and are a good source of heart-protecting mono- and polyunsaturated fats, folate, and vitamin E,” says Shapiro. To make a quick and inexpensive DIY nut butter, mix these together and spread on fruit slices. Or, she says, you can stuff it with whole-grain bread for a quick vegan meal on the run.
3.Turkey
protein: 26 grams per 3 oz.
If you’re having trouble getting a sound at night, this widely available protein source may be your go-to. “It contains the amino acid tryptophan, which can help you feel calm and even sleepy, so it’s a great ingredient to enjoy in the evening,” says Shapiro. Buy a ready-made turkey from your deli or supermarket for this sandwich and salad staple, or try roasting your own.
4. Tempeh
protein: 16 grams per 3 oz.
Made with fermented soybeans, this vegan meat substitute is rich in fiber as well as protein. If you have gut or digestive issues, Shapiro says its fermenting properties can help balance your microbiome and gut. Additionally, as the least processed soybean on the market, Shapiro tends to recommend it the most. The best part? It’s very versatile because it can be baked or sautéed, and “it usually comes pre-cooked, so once you take it out of the package, it doesn’t require much effort,” she says.
5. Dried spirulina
protein: 8 grams per 2 tablespoons
Fish isn’t the only high-protein food found in the ocean. Spirulina (powdered algae or seaweed) is surprisingly high in protein. Tip: Try sprinkling spirulina on salads or seasoning roasted vegetables. (Spirulina powder can also turn a boring smoothie blue.)
6. Greek yogurt
protein: 17 grams per serving container
When it comes to muscle recovery, plain non-fat Greek yogurt is by far the best. These little plastic cups pack a ton of protein for just 100 calories.
7. Gruyere cheese
protein: 8 grams per ounce
This delicious and rich variety of Swiss cheese is probably the most addictive way to get your daily protein intake. However, be careful about the amount you consume. A 1-ounce serving contains 117 calories, but you can easily ingest several servings if you’re not careful.
8. Dried pumpkin seeds
protein: 10 grams per 1/4 cup
Pumpkin seeds may be best known for their magnesium, but they’re also a rich source of protein. Top your salads or snack on them whole.
9. Chickpeas
protein: 12 grams per cup
“Chickpeas contain iron, phosphates, calcium, magnesium, manganese, zinc and vitamin K, all of which contribute to building and maintaining bone structure and strength,” say the authors of the book. says Beth Warren, registered dietitian. The secret of a kosher girl. And it’s also rich in protein. It’s a win-win.
10.Tofu
protein: 9 grams per 100 grams
Whether scrambled or sautéed, tofu is an ideal, flexible protein for any day or night meal. “It contains all eight essential amino acids,” Warren says. In addition, you will get a large amount of magnesium, copper, zinc and vitamin B1.
11. Almond
protein: 7.5 grams per 1/4 cup
Almonds are a high-protein food, but they’re also rich in vitamin E, copper, and magnesium, making them a great snack, says Warren.
12. Edamame
protein: 9 grams per 1/4 cup
Fueling up with protein-rich soybeans at your favorite sushi restaurant could be your ticket to properly recovering from your workout. “It’s also a good source of iron and calcium,” Warren says.
13. Rolled Oats
protein: 7 grams per 1/2 cup
Although this breakfast staple is often touted as just carbs, it’s actually packed with tons of protein, filling fiber, vitamins, minerals, and antioxidants, Warren says.
14. Shrimp
protein: 20 grams per 3 oz.
If you’re tired of chicken, try shrimp. Shrimp are low in calories and surprisingly high in protein, says Martha McKittrick, RD, a New York City nutritionist and blogger at City Girl Bites. Dipping them in cocktail sauce is healthier than spreading them with butter.
15. Seitan
protein: 20 grams per 3 oz serving
Seitan, a plant protein derived from wheat gluten, is also an excellent high-protein vegetarian meat substitute. “We often incorporate seasonings used in cooking to mimic the taste of meat and poultry dishes,” McKittrick says. However, people with gluten sensitivities should never eat seitan.
16.Cottage cheese
protein: 24 grams per cup
Oh yeah, my grandma loves this kind of thing. But they’re also high in protein, making them extremely versatile, says RDN author Jill Weisenberger. Nutrition improvement guide for overworked people. She suggests mixing in fruit and nuts to make it sweeter, or adding tomatoes, fresh basil, and a little black pepper to make it more flavorful. (You can also eat it for breakfast!)
17. Roast beef deli meat
protein: 19 grams per 100 grams serving
Sure, deli meats are loaded with preservatives and sodium (just a side note), but they’re also part of a healthy diet. “The key is to choose high-quality options. Deli meats shouldn’t contain anything other than meat and seasonings,” Weisenberger says.
Marissa Miller has spent 10 years compiling and reporting on women’s health issues from an intersectional lens, focusing on peer-reviewed nutrition, fitness trends, mental health, skin care, reproductive rights, and more. , currently pursuing certification in plant-based nutrition. Cornell. She is an avid yoga practitioner, half marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by her Howland Literary and her debut novel PRETTY WEIRD will be published by her Skyhorse Publishing in 2021.
