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Nutrition

How Much Protein in an Egg and 20 Other Foods With More

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Eggs are pretty much synonymous with protein in the average American diet. Considering how much protein there actually is in an egg—six grams in one large egg and seven in an extra large, per the USDA—it’s understandable that we rely so heavily on the affordable, versatile chicken egg to get our protein. In 2018 the U.S. produced a staggering 279 table eggs per person, according to the United States Department of Agriculture (USDA).

But say you’re not an egg person—or you’re eating vegan, or you’re an egg-eater who’s just looking to diversify their protein intake. Well, there are actually tons of richer sources of the vital macronutrient out there, including familiar animal proteins like meat, dairy, and seafood as well as various plant proteins like beans and legumes. Here are 20 foods that outdo the protein in eggs.

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