14 High Protein Foods That Pack More Protein Than An Egg

The incredible edible egg is an extremely popular protein that goes well with virtually any dish—stir fry, salad, casseroles, and toast (of course) to name a few. With 6.3 grams of protein and 13 essential vitamins and minerals—including brain-healthy choline and vitamin D—one large egg boasts a pretty impressive nutrient profile. Since new evidence from the Heart Foundation concluded that eggs do not appear to impose a significant cardiovascular risk, there are zero reasons to avoid eggs.

Eggs are a favourite protein option for dietitian Cara Harbstreet. She says they’re affordable, easy to find, and can easily bulk up any meal of the day. But research indicates eating a wide variety of proteins can actually do some good for your health.

“Humans can synthesise, or create, some of the amino acids needed to build complex proteins. However, we must source essential amino acids that we can’t make ourselves from our diets,” Harbstreet explains. “Eating a variety of foods, both plant-and-animal-based, can ensure you eat enough total protein as well as sources for all essential amino acids.”

The good news is, while it’s tempting to opt for eggs all day every day (#brunch), there are a surprising number of foods to consider if protein is what you’re after. So if you’re looking to switch things up beyond your scramble, check out these foods that pack more protein per serving than a whole egg.

What can protein do for you?

When you eat protein, the amino acids that are present are the “building blocks of life,” explains Harbstreet. This means they help perform essential functions throughout the body, like building and repairing muscle tissue and acting as enzymes, hormones, buffers, transporters, and regulators, she says. Additionally, when protein is incorporated into snacks and meals, it helps keep you feeling full and satisfied, she adds.

How much protein do you need?

This can vary greatly depending on your age, gender, body weight, and lifestyle, Harbstreet says. “That could range from as little as 10 to 15 grams per snack, up to more than 30 grams per meal. It’s best to personalise your intake to your unique needs, which is something a registered dietitian can help you with,” she says.

Generally, if you feel full and satisfied after eating and in between meals, that’s a great start, Harbstreet says. But if you’re finding yourself hungry or having difficulty recovering after workouts, illness, or injuries, you may need to increase your protein intake or change up the timing you’re consuming protein-packed foods, she adds.