Eggs are a nutritional staple, which, among other things, are packed with an average of 6.3 grams of protein per large egg. But eggs are not the only possible source of protein for breakfast or other meals. Many animal and plant-based proteins provide even more protein than the traditional egg.

1. Greek Yogurt

A 5.5-ounce container of plain Greek yogurt contains 16.1 grams of protein. This thick yogurt, known for its creamy texture and tangy flavor, is made differently than traditional yogurt. It is strained multiple times to remove additional liquid, resulting in more protein per ounce than traditional yogurt.

2. Chicken Breast

A chicken breast has 22.5 grams of protein for a 100 gram (3.5 ounce) serving. Skinless chicken breast meat also is low in fat, sodium, carbohydrates, and calories.

Chicken breasts and other animal protein sources include all nine essential amino acids (building blocks of protein the body cannot produce itself) in the best proportions needed by the body, making it a complete protein.

3. Tuna

A 100 gram serving of canned tuna offers 19 grams of protein. In addition to being high in protein for building muscle, canned tuna is rich in omega-3 fatty acids that help with cardiovascular health. Canned tuna has a long shelf life and doesn’t need refrigeration until opened. If packed in water instead of oil, it is low in calories.

4. Salmon

Enjoying 100 grams of farm-raised salmon will get you 20.3 grams of protein. Meanwhile, wild-caught sockeye salmon has 22.3 grams of protein. Like tuna, salmon is high in omega-3 fatty acids.

Salmon is also high in vitamin D. This vitamin helps you to absorb calcium and phosphorus, which are needed to build strong bones and protect your joints.

5. Black Beans

Black beans canned in water have 6.91 grams of protein for a 100 gram serving, which is a bit more than in one egg. Black beans are a great vegan alternative to get the protein you need. Black beans are also high in soluble and insoluble fiber. Fiber is needed for digestive and cardiovascular health.

6. Edamame

Edamame (young soybeans), offers 11.9 grams of protein per 100 gram serving. Like eggs and other animal-based proteins, soybeans provide complete protein. Edamame is also a good source of fiber. You can enjoy edamame as a snack or add it to salads or breakfast bowls.

7. Tofu

Tofu is made from soybeans. Soft tofu has a little over 7 grams of protein per 100 grams, while hard tofu has 12.7 grams. As the protein content can vary, check the product labeling for the type you choose.

This plant-based food, which is relatively low in calories, can offer valuable vitamins and minerals such as copper, selenium, manganese, and calcium. Tofu can be stir-fried, grilled, or baked. A tofu scramble can be a substitute for scrambled eggs.

8. Peanut Butter

Two tablespoons of creamy peanut butter provide 7.1 grams of protein. In addition to making it into the quintessential peanut butter and jelly sandwich, you can add peanut butter to sauces, drizzle it like a dressing over a salad, include it in soup, or enjoy a peanut butter snack bar.

9. Almonds

Snacking on 2 ounces of almonds provides 7.6 grams of protein. Two tablespoons of almond butter has 6.72 grams of protein. Almonds have healthy monosaturated fats, which can raise “good” (low-density lipoprotein, or LDL) cholesterol and tamp down on unhealthy fats. Almonds are also high in calcium, fiber, magnesium, phosphorus, and vitamin E.

10. Lentils

A 100 gram serving of cooked lentils offers 9 grams of protein. Lentils also contain plenty of fiber and are low in calories. You can enjoy them in soups, as a side dish, or in breakfast bowls.

11. Quinoa

These edible seeds, which can be made into flour, are also high in protein. One cup of cooked quinoa offers 8.14 grams of protein. Quinoa is a complete plant-based protein with all nine essential amino acids. It can often be substituted for grains when making certain dishes.

Thanks to two compounds, kaempferol and quercetin, it has anti-inflammatory properties and is high in antioxidants, which help prevent cell damage.

12. Beef or Pork

Meat is high in protein. A beef flank steak offers 20.1 grams of protein per 100 grams. Meanwhile, a pork loin has 21.1 grams of protein for a 100 gram serving.

Besides being high in protein, red meat is rich in B vitamins, iron, and zinc. In particular, you can obtain the vitamin B12 you need to produce red blood cells and for nerve formation.

Tips for Breakfast

Getting your day off to a good start with a protein-rich meal can help you feel sated throughout the day. While an egg may seem a natural choice, beyond this, here are some ideas for boosting protein during this important meal:

• Build your breakfast around protein-rich Greek yogurt, with added fruit or in a smoothie.
• Enjoy meat- or plant-based breakfast patties or links.
• Make a black bean breakfast burrito.
• Make a breakfast bowl with beans, whole grains, nuts, seeds, vegetables, and avocado.
• Make a tofu scramble in place of eggs.
• Top toast, a bagel, or a banana with nut butter.
• Use high-protein quinoa flour or mixes to make pancakes.
• Use protein powder to make a breakfast smoothie.

How Much Protein Do You Need Per Day?

The amount of protein each person needs daily varies, depending on their size. The recommended dietary allowance (RDA) is 0.36 grams per pound. For a person weighing 140 pounds, this is around 53 grams each day. However, more protein may be needed for people who are highly active, pregnant, or over 65.

Also, remember not to plan your meals with a balance of nutrients. Other nutrients such as vitamins and minerals, carbohydrates, and fats are essential, too.

Summary

Beyond eggs, eating a protein-rich diet can be easier than you may imagine. You can get as much or more protein as in an egg from Greek yogurt, fish, red meat, tofu, beans, nuts, and seeds.