Eggs give about 12 grams of protein per 100 g. But there are other foods that deliver even more. These can add variety and nutrients to your meals.
- Eggs are good, but not the highest protein food.
- Choose from legumes, dairy, fish, and plant foods with more than 12 g protein per 100 g.
- Mixing foods boosts both protein and overall nutrition.
Peanuts
Peanuts are a protein-packed legume. They provide about 25–28 g of protein per 100 g.
They also offer healthy fats, vitamins B, and minerals like manganese and magnesium.
Use them in snacks, sandwich spreads, or as salad toppings for crunchy protein.
Tofu
Tofu is made from soybeans and gives about 20 g of protein per 100 g.
It contains calcium, iron, magnesium, potassium, and B vitamins.
It’s easy to cook in stir‑fries, soups, or grilled dishes.
Greek Yogurt
Plain Greek yogurt gives around 10 g protein per 100 g, but one cup (~170 g) has 16–20 g.
It is fermented and contains probiotics, calcium, and vitamin D.
Enjoy it in smoothies, breakfast parfaits, or as a sour cream replacement.
Parmesan Cheese
Parmesan is a hard Italian cheese with about 35–38 g protein per 100 g.
It’s high in lysine, an important amino acid, and rich in calcium.
Use small amounts to boost flavor and protein in pasta, soups, and salads.
Tuna
Canned tuna offers about 25–27 g protein per 100 g.
It also contains omega‑3 fatty acids that support heart and brain health.
Add tuna to sandwiches, salads, or pasta dishes for a quick protein lift.
Why These Foods Matter
- Protein Density: They all give more protein per 100 g than eggs (~12 g).
- Nutrient Variety: You get fats, minerals, and essential amino acids too.
- Adaptability: Easily added to many recipes and snacks without heavy prep.
How to Combine Them
Plant‑based picks
- Stir-fry tofu with veggies and peanuts.
- Blend Greek yogurt with fruit and peanut butter.
Dairy boosted meals
- Bake zucchini and top it with grated Parmesan.
- Serve Greek yogurt with nuts and seeds for breakfast.
Fish-rich dinners
- Mix tuna into whole‑grain pasta with veggies.
- Create tuna-stuffed peppers drizzled with olive oil.
Quick Recipe Ideas
- Yogurt parfait: Greek yogurt + honey + peanuts + berries.
- Tofu stir-fry: Firm tofu + mixed greens + soy sauce + garlic.
- Parmesan pasta: Whole‑grain pasta + veggies + Parmesan cheese.
- Tuna salad: Canned tuna + Greek yogurt + celery + chickpeas.
Protein Comparison
| Food | Protein (g/100 g) | Notes |
|---|---|---|
| Eggs | ~12 | Good baseline for comparison |
| Peanuts | 25–28 | High in healthy fats and B vitamins |
| Tofu | ~20 | Contains minerals and easy to cook |
| Greek Yogurt | 10 (16–20/cup) | Adds probiotics, calcium, vitamins |
| Parmesan Cheese | 35–38 | High protein and calcium-rich |
| Tuna (canned) | 25–27 | Omega-3s support heart and brain health |
These five foods give you higher protein, better nutrition, and more taste options than eggs.
Use them in meals and snacks to stay strong, healthy, and happy.
