Top 8 Foods Containing More Protein Than Egg with Nutrition.

Top 8 Foods Containing More Protein Than Eggs with Nutritional Value,

Eggs have long been regarded as the protein "gold standard." Many diets include an egg as a staple because it contains essential amino acids and approximately 6–7 grams of high-quality protein. However, there are several foods that actually surpass eggs in protein content per serving while also offering additional nutrients.

Here are the top eight foods that contain more protein than eggs, along with their nutritional values, for those who want to get the most out of their protein intake for muscle growth, weight loss, or overall health.

1.Chicken Wings One of the most popular sources of lean protein for athletes, bodybuilders, and health-conscious individuals is chicken breast. Chicken breast contains nearly three times as much protein for the same amount of calories as an egg.

Protein Content: 100 g cooked chicken breast = 31 g protein

165 kcal in calories Other Nutrients: High in phosphorus, selenium, and niacin (Vitamin B6). Why it's better than eggs is that it has a lot of protein and little fat, making it ideal for building lean muscle.

2.Lentils

Lentils are an excellent alternative for vegetarians and vegans due to their plant-based powerhouse. In addition to having a lot of protein, they also have a lot of fiber and essential minerals.

Protein Content: 100 g cooked lentils = 9 g protein

Calories: ~116 kcal

Other Nutrients: High in magnesium, potassium, iron, and folate. Why it is superior to eggs is that they contain dietary fiber that aids in digestion and offer nearly 50 percent more protein per calorie than eggs.

3.Almonds

Almonds are an excellent plant-based protein source and also contain healthy fats that support heart health.

Protein Content: 100 g almonds = 21 g protein

Calories: ~579 kcal

Other Nutrients: Rich in antioxidants, vitamin E, manganese, and magnesium. Why it's better than eggs: It has protein and healthy fats that give you energy and help your brain work for a long time.

4.Greek Yogurt

The protein content of Greek yogurt is nearly double that of regular yogurt. It is an excellent dairy option for breakfast or snacks.

Protein Content: 100 g plain Greek yogurt = 10 g protein

fewer than 59 kcal Other Nutrients: Rich in calcium, probiotics, Vitamin B12, and phosphorus.

Why It’s Better Than Eggs: Easier to digest for many people, and provides probiotics for gut health along with protein.

5.Quinoa

Quinoa is one of the few plant-based foods with all nine essential amino acids, making it a complete protein. 100 grams of cooked quinoa contains 8 grams of protein. fewer than 120 kcal Other Nutrients: High in magnesium, manganese, phosphorus, folate, and antioxidants.

Why it's better than eggs is that it doesn't contain gluten and has balanced amino acids, making it a staple for people who eat mostly plants.

6.Paneer cottage cheese Cottage cheese or paneer is rich in casein protein, which is slowly digested, making it perfect for nighttime recovery.

Protein Content: 100 g low-fat cottage cheese = 11 g protein

Calories: ~98 kcal

Other Nutrients: A good source of selenium, phosphorus, calcium, and vitamin B12 The higher protein content and lower calorie count make it superior to eggs.

7.Tofu (Soy Paneer)

Tofu is a versatile food that can be added to both savory and sweet dishes. It is made from soybeans and is a plant-based protein. Firm tofu contains 8 grams of protein per 100 grams. Calories: ~76 kcal

Other Nutrients: Rich in iron, calcium (if fortified), isoflavones (plant compounds beneficial for hormones).

Why it is superior to eggs is that it contains all-natural protein and contains less cholesterol and saturated fat.

8.Fish (Tuna and Salmon)

Fish, especially tuna and salmon, are protein-rich and also supply essential omega-3 fatty acids that eggs cannot match in the same concentration.

Protein Content: 100 g cooked tuna = 29 g protein

fewer than 130 kcal Other Nutrients: Rich in omega-3 fatty acids, Vitamin D, iodine, and selenium.

Why it's better than eggs is that it has more protein and fats that are good for the heart and reduce inflammation.

Nutritional Comparison: Eggs vs. Foods High in Protein Food (100 g serving) Protein (g) Calories Key Nutrients.

Eggs (boiled) 6 g 68 Vitamin B12, Selenium, Choline

Chicken breast 31 g 165 Niacin, Vitamin B6, Selenium

Lentils 9 g 116 Folate, Iron, Potassium

Almonds 21 g 579 Vitamin E, Magnesium, Antioxidants

Greek Yogurt 10 g 59 Calcium, Probiotics, B12

Quinoa 8 g 120 Magnesium, Folate, Antioxidants

Cottage Cheese 11 g 98 Calcium, B12, Selenium

Tofu 8 g 76 Iron, Isoflavones, Calcium

29 grams of tuna (fish), 130 mg of omega-3s, vitamin D, and selenium