9 Foods With More Protein Than An Egg

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Gruyere cheese?! Yasssss.

By Laura Tedesco and Marissa Miller

Eggs are the poster child for protein—you need only watch Sylvester Stallone chugging raw eggs as Rocky Balboa for proof. And the reputation is well-earned: A single hard-boiled egg packs six grams of protein, all in a convenient, portable package.

But honestly, how many more hard-boiled eggs can you eat before you start to snore mid-bite? Time to broaden your horizons with these high-protein foods that have even more protein per serving than an egg:

Dried Spirulina

Protein: 8 grams per 2-tablespoon serving

Fish aren’t the only high-protein food you can find in the ocean. Hint: Try sprinkling spirulina over a salad, or use it to season roasted vegetables. (Spirulina powder also can turn your boring smoothie blue!)

Greek yogurt

Protein: 17 grams per single-serving container

When it comes to muscle recovery, plain nonfat Greek yogurt knocks it out of the park: Those little plastic cups pack tons of protein in just 100 calories.

Gruyere cheese

Protein: 8 grams per 1-ounce serving

This deliciously rich variety of Swiss cheese is arguably the most addictive way to get your daily protein intake. Just watch your portions, though: While a one-ounce serving contains a reasonable 117 calories, it can be easy to consume several portions if you aren’t careful.

Dried pumpkin seeds

Protein: 10 grams per 1/4-cup serving

Pumpkin seeds may be best known for their magnesium, but they’re also a rich source of protein. Top them on salads or snack on them whole.

Chickpeas

Protein12 grams per 1-cup serving

“Chickpeas have iron, phosphate, calcium, magnesium, manganese, zinc, and vitamin K, which all contribute to building and maintaining bone structure and strength,” says Beth Warren, R.D.N., and author of the book Secrets Of A Kosher Girl. And they’re high in protein, too. Win-win.

Tofu
Protein: 9 grams per 100-gram serving

Whether scrambled or sautéed, tofu is an ideal—and flexible!—protein for both day and night. “It contains all eight essential amino acids,” says Warren. Plus, you’ll get a hefty dose of magnesium, copper, zinc, and vitamin B1.

Almonds

Protein: 7.5 grams per 1/4-cup serving

They’re a high-protein food, but almonds also make a great snack because they’re high in vitamin E, copper, and magnesium, says Warren.

Edamame beans

Protein: 9 grams per 1/4-cup serving

Fueling up with soy at your favorite sushi joint might be your ticket to proper recovery from barre class. “They’re an excellent source of iron and calcium,” says Warren.

Rolled oats

Protein: 7 grams per 1/2-cup serving

We often think of this breakfast staple as a straight-up carb, but it’s time to think beyond the bowl. Along with a hefty dose of protein, it contains filling fiber, and a load of vitamins, minerals and antioxidants, says Warren.

 

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