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10 Foods that have more protein than an egg does


This protein-rich whole grain has 8 grams per cup. A rare full plant-based protein, quinoa contains all essential amino acids. 


Vegan and vegetarian protein powerhouse tofu. If you don't like tofu, you may not be cooking it properly . 

Cheddar cheese

While cheese has more protein than an egg, eggs have less. Cheese's high saturated fat and salt content is healthier than we imagined.


Although high in fat, almonds are heart-healthy and filling. One-ounce servings include 6 grams of protein. Slivered almonds in salad or nut butter toast.

Black beans

Protein from black beans—or any beans—is ignored. Beans are a satisfying nutrient for tacos, soup, and dips. 

Chickpea pasta

Bean pastas are redefining the perception of pasta as protein-rich.  Bean flours instead of semolina make these novel noodles protein and fiber-rich. 

Greek yogurt

Greek yogurt has more protein than an egg. Try a parfait with berries and oats or a smoothie with probiotic-rich yogurt for breakfast.

Peanut butter

Traditional peanut butter makes well over half of a PB&J sandwich. It proteins toast, noodles, smoothies, and cereal. 

 Sprouted-grain bread

Bread has protein, despite popular belief. Some slices of whole-wheat bread have 3–5 grams. A sandwich on sprouted-grain bread has 8 grams of protein.

Pumpkin seeds

Pumpkin seeds are high in protein. They can be eaten alone or in muffins, trail mixes, or quick breads. 

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