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Foods with More Protein Than an Egg

By Sara Butler

If you're looking to up your protein intake, then you probably have added more eggs to your diet since they're protein powerhouses. But if you're sick of eggs, then it's time to branch out. There are several foods that have more protein per serving than an egg and are a great way to add variety to your diet while still keeping the focus on protein. Here are some high-protein foods to add to your list.

What's in an Egg?

Eggs are considered a complete protein, meaning they have all the amino acids your body cannot produce on its own. These essential amino acids are found mostly in meat and poultry but can be found in some plant-based foods as well.

Eggs are pretty special because they contain all of the nine amino acids your body needs with just 70 calories and 6 grams of protein. They also contain antioxidants that help to protect your eyesight and are good for your brain.

If you're looking for some alternatives to meat to get your protein, then you're in the right place!


Quinoa may be a grain (that's technically a seed) but it's really high in protein and is also one of the few plant-based complete proteins out there. One cup of quinoa has 8 grams of protein, along with 5 grams of fiber.


This protein powerhouse is made from soybeans and you can find a variety of it in the store to be used in different ways. Firm tofu is a great addition to soups and stir-fries while silken tofu is the ticket to add some protein to your morning smoothie. Three ounces of tofu has 8 grams of protein.


Nuts such as almonds may be high in fat and calories, but they're all full of protein. One-quarter cup of almonds delivers 7 grams of protein. While it's important to be careful about how many nuts you eat in a day since they're so calorie dense, it's still a great idea to use them in a few ways you may not have thought of before, such as almond butter, morning toast, or slivered almonds on your salad.

Black Beans

Black beans are one of a variety of beans you can add to your diet for more protein. One-half cup of beans has about 8 grams of protein. Use them in place of beef on Taco Tuesday and you'll ensure you're getting enough fiber in the process.

Protein is essential to your health, but there's more than one way to get what you need!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Lynnwood, Wash.

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