10 Foods with More Protein and Fewer Calories Than 3 Eggs
Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. "10 foods that pack more protein & fewer calories than three eggs," he writes. "These are protein powerhouses."
3 Eggs Don't Offer Enough Protein
"Look, eggs aren't bad for protein—hell, they're decent—but if you're ONLY eating 2-3 eggs for protein, you're falling short. Three eggs give you 18g of protein, but that's 210 calories… decent, but definitely not enough to hit optimal protein targets," he writes
You Need to Be in a Calorie Deficit While Consuming Enough Protein
"Now, if you're trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here's the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought," he continues.
10 Foods with More Protein and Fewer Calories Than 3 Eggs
Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:
- Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
- Chicken breast (4 oz, cooked) – 30g protein, 170 cals
- Cottage cheese (200g, low-fat) – 25g protein, 145 cals
- Canned tuna (4 oz, in water) – 24g protein, 110 cals
- Egg whites (250g) – 27g protein, 130 cals
- Shrimp (5 oz, cooked) – 29g protein, 150 cals
- White fish (5 oz, cooked) – 30g protein, 150 cals
- Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
- Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
- Protein powder (1.5 scoops) – 33g protein, 150 cals
You Can Keep Eating Eggs Too
"Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals," he says. "And yeah, if you like eggs, keep them in the mix—they're nutrient-dense, no doubt. But balance your shit the right way."
The Bottom Line
The bottom line? "If you're serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier," he says. And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
