5 Foods That Have More Protein Than Eggs for Muscle Growth

1. Low-Fat Cottage Cheese

Protein: Around 12–14g per ½ cup

Low-fat cottage cheese is an easy way to increase your protein intake without relying solely on eggs. A half-cup serving can provide roughly twice the protein found in one large egg.

It also contains calcium and B vitamins, making it a nutritious choice for people looking to support muscle health and overall fitness. Its casein protein is digested relatively slowly, which can help you feel satisfied for longer.

2. Edamame

Protein: Around 9g per ½ cup cooked

Edamame, or young soybeans, is a plant-based protein powerhouse. A cooked half-cup serving provides around 9 grams of protein, putting it comfortably ahead of a single egg.

One of its biggest advantages is that soy is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. Edamame also provides dietary fibre and beneficial plant compounds, making it a wholesome addition to salads, stir-fries or snacks.

3. Pumpkin Seeds

Protein: Around 8.5g per ¼ cup

Don't underestimate these tiny seeds. A quarter-cup serving of shelled pumpkin seeds can deliver around 8.5 grams of protein, along with minerals such as magnesium and zinc.

Pumpkin seeds are particularly convenient because they can be sprinkled over oatmeal, yoghurt, salads or soups. Their combination of protein, healthy fats and minerals makes them a nutrient-dense option for people looking to upgrade their everyday diet.

4. Cooked Lentils

Protein: Around 9g per ½ cup

Lentils are another excellent option for anyone looking for high-protein foods that are affordable and plant-based. Half a cup of cooked lentils provides approximately 9 grams of protein.

They are also rich in soluble fibre, which can support digestive health and help promote steadier blood sugar levels. Replacing some animal-based fats with plant protein sources such as lentils may also be beneficial for long-term heart and metabolic health.

From dals and soups to salads and curries, lentils are versatile enough to fit easily into everyday meals.

5. Plain Greek Yogurt

Protein: Around 15–17g per 170g

Greek yogurt can be one of the most protein-packed options on this list. A 170-gram serving of plain Greek yogurt can contain around 15–17 grams of protein, depending on the brand and variety.

The difference comes largely from the straining process, which removes much of the liquid and leaves behind a thicker, more concentrated yoghurt. Greek yogurt is also a source of leucine, an essential amino acid involved in muscle protein synthesis and recovery.

For a simple high-protein snack, pair plain Greek yogurt with fruit, nuts or seeds.

Eggs Are Nutritious, But They Aren't Your Only Protein Option

Eggs remain a convenient and nutritious source of high-quality protein, but they certainly aren't the only option for meeting your daily protein needs. Cottage cheese, edamame, pumpkin seeds, lentils and Greek yogurt can all provide more protein per typical serving than one large egg.

Including a mix of animal- and plant-based protein sources in your diet can also give you a broader range of nutrients. If you're focused on muscle growth, fitness or simply eating a more balanced diet, variety can make your meals both more nutritious and more enjoyable.

Protein amounts can vary depending on the brand, preparation method and serving size, so check the nutrition label when comparing specific products.