10 Foods with More Protein Than an Egg

10 Foods with More Protein Than an Egg

Many folks eat e¬ggs regularly. Why? They're an e¬xcellent place to ge¬t protein - you can find around 6 grams of it in a large egg! However, if boosting your protein is what you're afte¬r, there are score¬s of other foods that can serve you more¬.

This piece will introduce you to te¬n foods. These yummies hold more¬ protein than an egg. They're¬ great at switching up your protein sources and he¬lping you meet those he¬alth goals

Why Is Protein Important?

Protein is an essential macronutrient in building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system. It also helps with satiety, making you feel fuller for longer and aiding in weight management.

How Much Protein Do You Need?

The recommended daily protein intake varies depending on age, gender, and activity level. The general guideline is to consume 0.8 grams of protein per kilogram of body weight. However, if you are physically active or looking to build muscle, you may need to increase your protein intake to 1-1.2 grams per kilogram of body weight.

10 Foods with More Protein Than an Egg

Here are the foods along with their approximate protein content per 100 grams:

1. Lentils (26 grams of protein): Lentils are a staple in Indian cuisine and are rich in protein, fibre, and various nutrients.
2. Paneer (18 grams of protein): Paneer, also known as cottage cheese, is a popular source of protein in Indian vegetarian dishes.
3. Chicken breast (23 grams of protein): Chicken breast is a lean source of protein and is commonly used in Indian cooking.
4. Greek yogurt (10 grams of protein): Greek yogurt is a versatile ingredient that can be consumed on its own or used in various recipes.
5. Tofu (8 grams of protein): Tofu is a plant-based protein source commonly used in Indian vegetarian and vegan dishes.
6. Quinoa (4 grams of protein): Quinoa is a nutritious grain that contains all essential amino acids and is often used as a substitute for rice.
7. Almonds (21 grams of protein): Almonds are a nutritious snack and can be added to various Indian dishes for an extra protein boost.
8. Chickpeas (19 grams of protein): Chickpeas, or garbanzo beans, are a versatile legume used in curries, salads, and snacks.
9. Moong dal (24 grams of protein): Moong dal, or split yellow lentils, is a popular ingredient in Indian cooking and is high in protein and fibre.
10. Fish (20 grams of protein): Various types of fish, such as salmon, tuna, and mackerel, are rich in protein and omega-3 fatty acids.

The protein content may vary slightly depending on the source and preparation method.

High Protein Fast Foods Available in India:

1. Chicken Tikka: Grilled chicken tikka is a popular street food in India and is high in protein.
2. Egg Bhurji: This spicy scrambled egg dish is a protein-packed option often served as a quick meal or snack.
4. Chicken Shawarma: This Middle Eastern-inspired dish features grilled chicken and is often served in a wrap or pita bread.
5. Masala Omelette: A masala omelette is a spiced Indian-style omelette made with eggs and various vegetables.
6. Tandoori Chicken: Tandoori chicken is a popular dish made by marinating chicken in yogurt and spices and then grilling it in a tandoor (clay oven).
7. Chicken Kebabs: Chicken kebabs are a flavorful and protein-rich option made from skewered and grilled chicken.
8. Fish Fry: Fried fish is a typical fast food item in India and is often served with rice or bread.
9. Egg Roll: An egg roll is a popular street food item with a wrap filled with scrambled eggs, vegetables, and sauces.
10. Chicken Biryani: Biryani is a rice-based dish made with aromatic spices and meat, such as chicken, which provides a good amount of protein.

Some high-protein fast foods are available for vegetarians in India.

1. Paneer Tikka: Paneer tikka is a popular vegetarian option made from marinated and grilled cottage cheese. It is high in protein and a delicious choice for vegetarians.
3. Vegetable Kebabs: Vegetable kebabs are a flavourful and protein-rich option made from skewered and grilled vegetables. You can use a variety of vegetables, such as bell peppers, mushrooms, onions, and paneer.
4. Rajma Masala: Rajma masala is a popular North Indian dish with kidney beans cooked in a spicy tomato-based gravy. It is a high-protein vegetarian dish enjoyed with rice or roti.
5. Chana Chaat: Chana chaat is a popular street food in India made with boiled chickpeas, onions, tomatoes, and spices. It is a protein-packed snack that can be enjoyed as a light meal.
6. Palak Paneer: Palak paneer is a classic Indian dish made with spinach and cottage cheese. It is a nutritious and protein-rich vegetarian option that can be served with rice or roti.
7. Dal Makhani: Dal makhani is a rich and creamy lentil dish made with black lentils and kidney beans. It is a high-protein vegetarian option often enjoyed with naan or rice.
8. Soybean Tikki: Soybean tikki is a healthy and protein-rich vegetarian snack made with mashed soybeans, spices, and breadcrumbs. It can be pan-fried or grilled for a delicious and nutritious meal.

These are just a few examples of high-protein fast foods available for vegetarians in India. Choose options that suit your dietary preferences and consult a nutritionist for personalized advice.
It's important to note that the protein content of these fast foods may vary depending on the specific ingredients and preparation methods used.

How to Incorporate High-Protein Foods into Your Diet

Now that you know some foods with more protein than an egg, here are some tips on how to incorporate them into your diet:

1. Plan Your Meals

1. Start by setting a protein intake goal: Before planning your meals, determine how much protein you need to consume each day. This will help you understand how much high-protein food you should include in your meals.

2. Choose various high-protein foods: Incorporate a diverse range of high-protein foods into your meals to ensure you get a wide range of nutrients. Some examples include lean meats, fish, poultry, eggs, tofu, legumes, and dairy products.

3. Prioritize protein-rich breakfasts: Begin your day with a protein-packed breakfast to kickstart your metabolism and provide sustained energy. Opt for Greek yogurt, eggs, protein smoothies, or oatmeal topped with nuts or seeds.

4. Plan your snacks wisely: Include high-protein snacks in your meal plan to keep you satiated between meals and prevent unhealthy snacking. Examples include protein bars, nuts, seeds, cottage cheese, or sliced turkey.

5. Incorporate protein into every meal: Ensure that every meal you plan includes a source of protein. This could be grilled chicken breast, fish, lentils, quinoa, or a protein shake.

6. Opt for lean protein sources: When selecting high-protein foods, choose lean options to minimize the intake of unhealthy fats. Examples include skinless chicken, turkey breast, lean cuts of beef or pork, and low-fat dairy products.

7. Experiment with plant-based protein sources: If you follow a vegetarian or vegan diet, explore plant-based protein options such as tofu, tempeh, seitan, legumes, and quinoa.

8. Use meal prep to your advantage: Prepare high-protein meals in advance and portion them into containers for the week. This will save you time and ensure convenient access to protein-rich meals throughout the week.

9. Incorporate high-protein foods into your favourite recipes: Modify your favourite recipes by adding high-protein ingredients. For example, add lean ground beef or lentils to your spaghetti sauce, or incorporate Greek yogurt or cottage cheese into your baked goods.

10. Seek professional advice: If you need help planning your meals to incorporate high-protein foods, consider consulting a registered dietitian or nutritionist. They can provide personalized guidance based on your specific dietary needs and goals.
Take some time to plan your meals for the week and include high-protein foods in each meal. This will ensure that you are getting enough protein throughout the day.

2. Snack on High-Protein Foods

Instead of reaching for a bag of chips or a candy bar, opt for high-protein calorie snacks like almonds, beef jerky, or Greek yogurt. This will help keep you full and satisfied until your next meal.

3. Add Protein to Your Foods

Adding Plant-based Ayurvedic Protein Powder to everyday cooking can be a great way to increase your protein intake, especially for those following a vegetarian or vegan diet. Here are some tips for incorporating plant protein powder into Indian recipes:

1. Smoothies: Blend plant protein powder with fruits, vegetables, and yogurt or plant-based milk to make a nutritious and protein-packed smoothie. You can add flavours like mango, banana, or berries to enhance the taste.
2. Chapati or Roti:Add a tablespoon or two of plant protein powder to the dough while making chapatis or rotis. This will not only increase the protein content but also make the bread more nutritious.
3. Dals and Curries:Mix plant protein powder into lentil-based dals or vegetable curries to boost the protein content. Stir the powder into the boiling dal or curry and cook for a few minutes to incorporate the flavours.
4. Energy Balls or Bars:Combine plant protein powder with nuts, seeds, dried fruits, and sweeteners like honey or dates to make protein-rich energy balls or bars. These can be a healthy snack option for any time hunger.
5. Pancakes or Dosa:Replace a portion of the flour with plant-based protein powder while making pancakes or dosa. This will add an extra protein punch to your breakfast. Choose a plant protein powder that suits your dietary preferences and needs. Look for options like pea protein, soy protein, or hemp protein, which are readily available in the Indian market.

4. Substitute High-Protein Foods for Carbs

Instead of having a sandwich for lunch, try a salad with chicken breast or lentils. This will increase your protein intake and decrease your carb intake.
Regular high-carb foods like bread, pasta, and rice are often rich in carbohydrates but relatively low in protein. However, they can still provide essential nutrients like fibre, vitamins, and minerals.
Here are some examples of the nutrient content of regular high-carb foods:

1. Bread: While bread is primarily a source of carbohydrates, it can also provide small amounts of protein. The exact nutrient content may vary depending on the type of bread, but on average, a slice of whole wheat bread (28 grams) contains about 3-4 grams of protein.

2. Pasta: Pasta is mainly made from wheat flour and is high in carbohydrates. A one-cup serving of cooked pasta (approx. 200 grams) provides around 8 grams of protein.

3. Rice: Rice is a staple food in many cuisines and is also a significant source of carbohydrates. A one-cup serving of cooked white rice (approx. 185 grams) contains about 4-5 grams of protein, while the same amount of cooked brown rice provides around 5-6 grams of protein.

Now, let's talk about some high-protein Indian alternatives:

1. Chickpeas (Chana): Chickpeas are a versatile legume commonly used in Indian cuisine. They are an excellent source of protein, providing around 15 grams of protein per cooked cup (164 grams).

2. Lentils (Dal): Lentils are another nutritious and protein-rich food commonly consumed in Indian dishes. Different types of lentils have varying protein content, but on average, they contain about 18-20 grams of protein per cooked cup (198 grams).

3. Paneer: Paneer, a type of Indian cottage cheese, is a popular protein source in vegetarian diets. It contains approximately 21 grams of protein per 100 grams.

4. Soybeans (Soya): Soybeans and soy products like tofu and soy chunks are high in protein. A cup of cooked soybeans contains about 29 grams of protein, while 100 grams of tofu provides around 8 grams.
These are a few examples of high-protein Indian alternatives to regular high-carb foods. Incorporating these options into your diet can help increase your protein intake. Remember to consider your specific dietary needs and preferences when making food choices.

5. Experiment with Recipes

Experimenting with recipes is a fantastic way to incorporate high-protein foods into your meals and add variety to your diet. By exploring different cooking techniques, flavours, and ingredients, you can create delicious and nutritious meals rich in protein.

Try making protein-packed smoothies or shakes. Blend ingredients like Greek yogurt, almond milk, protein powder, and fruits like berries or bananas. This will not only provide a refreshing and tasty drink but also a great source of protein.

Another option is to experiment with plant-based protein sources. Consider trying recipes that feature legumes, such as chickpeas, lentils, or black beans. These versatile ingredients can be used in salads, soups, stews, or even as a base for veggie burgers.

If you enjoy baking, you can incorporate high-protein ingredients into your favourite recipes. For example, you could substitute some of the flour in a recipe with protein-rich alternatives like almond or quinoa flour. Additionally, you can add ingredients like nuts, seeds, or protein powder to enhance the protein content of your baked goods.

Feel free to get creative with your cooking techniques, too. Grilling, roasting, or sautéing lean meats like chicken or fish can add a delicious protein boost to your meals. You can also experiment with marinades and seasonings to enhance the flavour of your proteins.

Remember, the key is to find recipes that you enjoy and that fit your dietary needs. Consider consulting with a nutritionist or researching online for recipe ideas that align with your goals. With some experimentation, you can discover new and exciting ways to incorporate high-protein foods into your meals.


Eggs are a great source of protein, but they are not the only option. By incorporating various high-protein foods into your diet, you can increase your protein intake and reach your fitness goals. Plan your meals, snack on high-protein foods, and experiment with recipes to make sure you are getting enough protein to support your body's needs.

Back to blog