7 Foods with More Protein Than an Egg to Boost Your Meals

Tofu, a complete plant-based protein made from soybeans, provides 21.8 grams of protein in a half-cup portion.


Unopened cans of low-sodium black beans keep for two to five years, making them an excellent option to get more protein, iron, and fiber on the shelf.

Black Beans

A classic peanut butter and jelly sandwich is loved by all. This entire meal, which comes with 8 grams of protein when paired with whole wheat bread, tastes great either crunchy or smooth.

Peanut Butter

Whether it's canned, frozen, or fresh, salmon packs a protein punch nearly 19 grams per 3 ounces. "Whether you choose farmed or wild, it is up to you," Amidor explains.


In addition to providing 8.14 grams of protein in a cooked cup, this whole grain seed also contains manganese, phosphorus, magnesium, folate, and thiamin.


A cup of cottage cheese has 11 grams of protein, but it offers far more health advantages. "It also provides calcium, numerous B vitamins, selenium, iodine and phosphorous," Amidor states.

Cottage Cheese

Give up normal yogurt; Greek yogurt has unparalleled health advantages (19.9 grams of protein in 7 ounces of low-fat plain Greek yogurt).

Greek Yogurt

Three ounces of chicken has 20 26 grams of protein, depending on the section of the bird you're eating (thigh or breast).