Foods with More Protein Than an Egg to Boost Your Meals

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Shrimp

A 3-ounce serving provides around 20 grams of protein. This shellfish is low in calories and offers selenium, a mineral important for immune health.

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Tofu

Half a cup of tofu contains about 10 grams of protein. As a soy-based product,  a staple in vegetarian and vegan diets, offering iron and calcium.

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Tuna

A 3-ounce serving boasts about 25 grams of protein. Tuna is rich in vitamin D and omega-3s, supporting brain and heart health.

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Nuts

Nuts are rich in healthy fats that help improve blood circulation. Omega-3 fatty acids improve blood flow and positively impact vascular health.

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Chicken

A 3-ounce breast provides roughly 23 grams of protein. Chicken is a lean meat, especially when skinless, making it ideal for low-fat diets.

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Salmon

Fish like salmon contain omega-3 fatty acids, which can improve blood circulation and reduce inflammation.

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Peanuts

An ounce contains about 7 grams of protein. Peanuts are packed with healthy fats that promote satiety and heart health.

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Cheddar Cheese

One ounce provides approximately 7 grams of protein. Cheddar cheese is high in calcium and phosphorus, essential for bone health.

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Pumpkin Seeds

An ounce contains about 9 grams of protein. Pumpkin seeds are high in magnesium and healthy fats, benefiting muscle and nerve function.

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Green Peas

One cup contains around 8 grams of protein. Green peas are high in fiber and vitamin K, which is important for bone health.

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Oatmeal

One cup of cooked oats contains around 6 grams of protein. Oatmeal is rich in beta-glucan, a type of soluble fiber that may reduce cholesterol levels.

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