5 high-protein foods that are better than eggs

One note: the line between “protein-rich” and “calorie-dense” can blur with peanuts. A small handful goes a long way, especially if you’re watching overall intake.

Parmesan

With a massive 38 g of protein per 100 g, Parmesan is easily the most protein-rich cheese in the supermarket—and arguably the most flavourful. It’s a hard, aged cheese, which means it packs a concentrated hit of complete milk protein, especially lysine, an amino acid key to muscle repair. Add calcium to the mix and it’s basically a strength-training snack in disguise.

Of course, its salt and fat content can be high, so moderation matters. But a little does a lot. Shave it onto roasted vegetables, stir into soups, or break off a chunk post-meal with fruit and nuts for a satisfying bite. Aged cheese isn’t just for cheese boards—it’s a stealth way to up your protein without reaching for another scoop of whey.

Bonus: thanks to its low lactose content, many people with dairy sensitivities tolerate Parmesan better than softer cheeses. Consult your healthcare provider before changing your diet,

Tuna

Canned tuna is the dark horse of high-protein foods—lean, efficient, and shelf-stable. At about 27 g of protein per 100 g, it’s an easy way to hit your macros without much prep. It’s also rich in omega-3 fatty acids and highly bioavailable, meaning your body can absorb and use its protein with minimal effort.

Choose the version packed in its own juice (rather than oil) to keep fat levels low. Mix into salads with mustard and herbs, toss with pasta and lemon zest, or use as a filling for lettuce cups or wraps. It also works surprisingly well with Indian flavours—try it with a squeeze of lime, chopped onion, coriander, and a pinch of chaat masala.

Sustainable sourcing can be a concern, so opt for brands that are pole-and-line caught or certified when possible.

Chicken or turkey breast

With 24–31 g of protein per 100 g, chicken and turkey breast consistently rank among the most efficient animal proteins. They’re lean, easy to cook, and provide a complete amino acid profile, making them a favourite for anyone focused on muscle maintenance or fat loss.

What sets them apart isn’t just the protein content, but the versatility. Grill, roast, poach, or sauté them, then build out meals with dal, vegetables, or rice. They take on spice blends easily, from tandoori marinades to Thai-style coconut broths. And when cooked right, they don’t have to be dry or dull.