Food & Nutrition

14 Foods That Have More Protein Than an Egg

If you’re looking to increase your daily protein intake, add these foods to your diet.

How much protein is in an egg?

Group of fresh eggs in pater trayTanyaporn Sittimong/Shutterstock

Protein is key to any healthy, well-rounded diet. Protein helps to promote muscle recovery, keeps you feeling full, and aids in preventing osteoporosis. The average adult should be consuming 0.8 grams of protein per kilogram of body weight every day. One egg contains six to seven grams of protein and is the perfect food to have for breakfast, lunch, dinner, or a quick snack. If you’re looking to increase the amount of protein in your diet, try some of these foods that have an even higher protein count than an egg.

Organic or grass-fed jerky


Jerky is the perfect protein-rich food to snack on between meals. “A one-ounce serving usually provides about 12-15 grams of protein (about twice that of an egg),” says Anne Danahy, MS, RDN. “Look for brands that are lower in sodium and sugar, and minimally processed.” If you follow a plant-based diet, try these 15 sources of plant-based protein.


Edamame soy beans backgroundponsulak/Shutterstock

This delicious green snack is the perfect addition to any meal. “In just 1 cup, edamame serves up about 26 grams of protein, iron, and calcium, as well as one-third of your recommended daily fiber intake,” says Abby Sauer, MPH, RD, a registered dietitian at Abbott and healthy aging expert.

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