7 Pantry Staples With More Protein Than an Egg

One large egg has 6.3 grams of protein and 72 calories, making it a great addition to a breakfast sandwich, salad, or ramen bowl. When you want to mix up your protein routine, here are eight pantry staples with more protein than an egg. 

1. Peanut Butter

Protein: 7 to 8 g

Standard serving: 2 tbsp

Calories: 188

Peanut butter is a creamy or crunchy, protein-packed spread. Keep a jar on hand to add a protein boost to sliced apples or a bowl of oatmeal. Consider checking the nutrition facts and ingredients list before buying peanut butter. Varieties that contain sweeteners may have 5 grams of added sugar per 2-tablespoon serving.

2. Black Beans

Protein: 7 g

Standard serving: 1/2 cup of canned black beans

Calories: 120

In addition to protein, black beans offer fiber, magnesium, iron, and potassium. You can enjoy nutrient-rich black beans in burritos, chili, or as a side dish with rice. 

You may want to note the sodium content in canned black beans before stocking your pantry. Many canned black beans contain no sodium, but some, especially seasoned varieties, may have between 440 mg and 1058 mg per half a cup.

3. Canned Tuna

Protein: 16.2 g

Standard serving: 3 ounces of canned tuna

Calories: 72.2

Canned tuna is a good source of protein, iron, magnesium, zinc, and B vitamins. Tuna also provides omega-3 fatty acids that support heart health.

With canned tuna, you can make tuna salad, tuna burgers, or a tuna rice bowl. Some people, especially those who are pregnant, may want to limit their consumption of canned albacore tuna due to the higher mercury content. Canned light and skipjack tuna generally have lower mercury levels.

4. Whole Milk

Protein: 8 g

Standard serving: 1 cup

Calories: 149

If you have milk on hand, you can easily add extra protein to a meal. One cup of whole milk has 8 grams of protein and 290 mg of calcium.

You don’t have to chug a glass of milk for the protein. Even adding milk to your coffee or pouring it over a bowl of whole-grain cereal can help you start the day with some additional protein.

5. Almonds

Protein: 6.4 g

Standard serving: 1/4 cup

Calories: 188

Almonds are a crunchy nut with protein, fiber, vitamin E, and monounsaturated fats, which support heart health, especially when consumed in place of saturated fats.

Enjoy a handful of almonds as a snack or add these nuts to a salad or yogurt for additional protein.

6. Firm Tofu

Protein: 7-8 g

Standard serving: 3 ounces

Calories: 80

Shelf-stable tofu can be a great addition to your pantry. You can often use firm tofu in place of animal proteins to make vegetarian-friendly alternatives. Try tofu in stir-frys, tacos, or salads instead of chicken or beef.

7. Pumpkin Seeds

Protein: 10 g

Standard serving: 1/4 cup

Calories: 200

Pumpkin seeds, or pepitas, have protein, magnesium, zinc, and fiber. The fiber and magnesium in pepitas help support heart health. For additional fiber, opt for unshelled over shelled pumpkin seeds.

Adding a small amount of pumpkin seeds to your oatmeal, snack mix, or salad can help up the amount of protein in your diet.