Eggs are often hailed as a great source of protein, packing about 6 grams per large egg. But if you’re looking to diversify your protein sources or just seeking a bit more protein punch per serving, there are plenty of other options out there. This guide will walk you through twelve foods that offer even more protein than a single egg, suitable for a variety of diets and lifestyles and almost any meal, any time of the day.

Poached egg with a runny yolk on toasted bread.
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Greek Yogurt

A woman's hand is holding a jar of yogurt with blueberries.
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Packed with protein, Greek yogurt can contain up to 20 grams per cup, making it a superfood for muscle repair and growth.

Cottage Cheese

A bowl of yogurt with berries and a spoon.
Photo credit: Depositphotos.

This low-calorie dairy option not only feels indulgent but also delivers about 28 grams of protein per cup.

Chicken Breast

Customer selecting packaged chicken breast at a grocery store.
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A staple for protein seekers, a cooked chicken breast can provide around 30 grams of protein.


Marinaded baked tofu on a plate with lime wedges.
Photo credit: Running to the Kitchen.

A versatile vegan option, tofu packs about 10 grams of protein per half-cup serving, depending on its firmness.


Linseed seeds in a wooden spoon on a wooden table.
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These tiny powerhouses offer 18 grams of protein per cooked cup, along with a healthy dose of fiber.

Peanut Butter

Peanut butter in a bowl on a wooden table.
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Two tablespoons of peanut butter can serve up about 8 grams of protein, along with healthy fats. This applies to most other nut butters too if you can’t eat peanuts.


Almonds spilling out from a glass jar onto a wooden surface.
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Almonds are not just a good snack; a quarter-cup can have 7.5 grams of protein.

Black Beans

A variety of beans and legumes are arranged in a pile.
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These beans are not only protein-rich with about 15 grams per cooked cup but are also full of fiber and antioxidants.


Quinoa in a white bowl on a wooden table.
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Known as a complete protein, quinoa has approximately 8 grams of protein per cooked cup.

Pumpkin Seeds

Two hands cupped together holding a pile of green pumpkin seeds against a soft, blurred background.
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A quarter-cup of these seeds can provide almost 9 grams of protein and a variety of minerals.


Drizzling caramel sauce over freshly baked triangular pastries.
Marinated Baked Tempeh. Photo credit: Running to the Kitchen.

This fermented soy product is a protein powerhouse with about 15 grams per half-cup serving.


Two bowls of green beans on a mat.
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These young soybeans are fun to eat and pack about 17 grams of protein per cup, along with essential amino acids.

13 Foods You’re Probably Eating Wrong

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You might be surprised to learn you’re not getting the best out of your food. A few simple tweaks can take your meals from good to great. Most people typically eat these common foods the wrong way and usually have no clue. Here’s what they are and how to change your eating habit to make the most of them.

Read it Here: 13 Foods You’re Probably Eating Wrong

11 Foods Nutritionists Wish You’d Stop Eating Now

A female nutritionist with a stethoscope around her neck smiling at the camera, surrounded by fresh vegetables on her desk.
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We all have those guilty pleasures when it comes to food, but some items on our plates are doing more harm than good. Nutritionists point out a few usual suspects that might be sabotaging your health goals. These are the foods that experts strongly suggest cutting out or reducing in your diet. Read on to find out what to avoid and why making these changes can lead to a healthier, happier you.

Read it Here: 11 Foods Nutritionists Wish You’d Stop Eating Now

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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