25 Foods With More Protein Than an Egg

There are 25 foods that contain more protein per 100 grams than an egg, which has 12.6 g of protein per 100 g. The top contenders include Parmesan with 38.5 g, Bacon with 37.0 g, and Hemp Seeds with 31.6 g.

This list highlights foods that surpass the protein content of an egg, ranked based on their protein levels per 100 grams. An egg contains 12.6 g of protein, which is 25% of the Daily Value of 50 g.

Foods With More Protein Than an Egg

Below is a ranked table of 25 foods that have more protein than an egg, measured per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Protein (per 100 g)	% Daily Value	% More Than an egg
1	Parmesan	38.5 g	77%	206%
2	Bacon	37.0 g	74%	194%
3	Hemp Seeds	31.6 g	63%	150%
4	Chicken Breast	31.0 g	62%	146%
5	Pumpkin Seeds	30.2 g	60%	140%
6	Turkey Breast	30.0 g	60%	138%
7	Tuna Steak	29.0 g	58%	130%
8	Ground Turkey	27.0 g	54%	114%
9	Steak	27.0 g	54%	114%
10	Swiss Cheese	26.9 g	54%	113%
11	Chicken Thigh	26.0 g	52%	106%
12	Ground Beef	26.0 g	52%	106%
13	Pork Chop	26.0 g	52%	106%
14	Pork Tenderloin	26.0 g	52%	106%
15	Canned Tuna	26.0 g	52%	106%
16	Tilapia	26.0 g	52%	106%
17	Peanut	25.8 g	52%	105%
18	Rotisserie Chicken	25.0 g	50%	98%
19	Lamb	25.0 g	50%	98%
20	Seitan	25.0 g	50%	98%
21	Sardines	24.6 g	49%	95%
22	Shrimp	24.0 g	48%	90%
23	Cod	23.0 g	46%	83%
24	Cheddar Cheese	22.9 g	46%	82%
25	Mozzarella	22.2 g	44%	76%

For reference, an egg has 12.6 g of protein per 100 g, about 25% of the Daily Value (50 g).

Track Your Protein Intake

Knowing which foods are richest in protein only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your protein intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Protein values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram protein content is higher than that of an egg (12.6 g), and ranked highest first. Percent Daily Value uses the US reference intake of 50 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most protein?

Parmesan has the most protein, containing 38.5 g per 100 g, making it the highest on the list.

Does an egg have a lot of protein?

An egg provides 12.6 g of protein per 100 g, which is a significant amount, but many other foods exceed this value.

How much protein do you need per day?

The average adult needs about 50 g of protein per day, which can vary based on factors like age, sex, and activity level.

Are these protein values per 100 grams or per serving?

All protein values listed are per 100 grams, allowing for a direct comparison among the foods.

Key Takeaways

• 25 foods exceed the protein content of an egg.
• An egg contains 12.6 g of protein per 100 g.
• Parmesan and Bacon are among the top protein-rich foods.
• Protein values are all measured per 100 grams.