Egg-Protein Alternatives: Foods That Beat an Egg for Protein Power

Nutrition experts say a large egg’s ~6g of protein can be surpassed by a wide range of foods, with the top options per 3‑ounce serving including canned tuna (20–22g), salmon (20g), firm tofu (20g), shrimp (18–20g), and lentils (18g); other solid options are edamame, Greek yogurt, cottage cheese, dairy milk, quinoa, and pumpkin seeds. The article notes tuna’s mercury caution and highlights the benefits of diverse protein sources to cover all essential amino acids and other nutrients, alongside the 1.2–1.6 g/kg body weight daily protein guideline.