By Laura Tedesco
Up your intake by loading up on these protein-rich foods.
Eggs are the poster child for protein—you need only watch Sylvester Stallone chugging raw eggs as Rocky Balboa for proof. And the reputation is well-earned: A single hard-boiled egg packs six grams of protein, all in a convenient, portable package.
What the little white orbs don’t deserve is a monopoly on your protein consumption—there are other equally delicious ways to load up on the muscle-building nutrient. In fact, these five foods all have more protein than an egg:
Fish aren’t the only ocean fare packed with protein: Just two tablespoons of this dried seaweed contain an amazing eight grams of protein—all for just 40 calories. Hint: Try sprinkling spirulina over a salad, or use it to season roasted vegetables.
A quarter cup of this snack houses 15 grams of protein, along with a sizable dose of fiber and potassium. It’s the perfect ingredient to include in a homemade trail mix.
When it comes to protein, plain nonfat Greek yogurt knocks it out of the park: Those little plastic cups contain 17 grams of protein for only 100 calories.
An ounce of gruyere—a deliciously rich variety of Swiss cheese—has more than eight grams of protein. Just watch your portions, though: While a one-ounce serving contains a reasonable 117 calories, it can be easy to consume several portions if you aren’t careful.
Dried Pumpkin Seeds
Pumpkin seeds may be best known for their magnesium, but they’re also a rich source of protein: 10 grams per quarter cup.