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Home » Roundups

Protein Please! 19 Foods That Are Surprisingly High in Protein

By: kseniaprints · Updated: Oct 29, 2024 · This post may contain affiliate links.

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Protein does a lot to keep us strong and healthy, like helping our muscles and immune system. Many people think protein only comes from meat and dairy, but there are actually many other foods that have it too. Here are 19 foods with surprising amounts of protein!

You can find protein in things like beans, grains, and even some fruits and veggies. These foods not only give you protein but also add new tastes and good stuff to your meals. By eating these protein-rich foods, you can get enough protein without always turning to the usual sources.

Trying these surprising options can make your meals more fun and well-rounded. Whether you want to build muscle or just stay healthy, these foods are great for getting more protein while enjoying lots of different flavors!

A variety of protein-rich foods arranged on a white wooden surface, including raw salmon, shrimp, beef, chicken breast, eggs, cheese, nuts, seeds, grains, cottage cheese, and a small pitcher of milk.
Introduction. Photo credit: 123RF.

Quinoa

A wooden bowl filled with a mixture of white and red quinoa, accompanied by a wooden scoop. Surrounding the main bowl are smaller bowls partially filled with quinoa, placed on a dark wooden surface.
Quinoa. Photo credit: 123RF.

Quinoa is a complete protein, containing all nine essential amino acids. This gluten-free grain is versatile and can be used in salads, bowls, or as a side dish, providing about 8 grams of protein per cooked cup.

Greek Yogurt

A bowl of yogurt topped with fresh blackberries, raspberries, and a strawberry, alongside a serving of granola. A spoon rests on the saucer, and a jar with a white substance is partially visible in the background, with pink flowers nearby.
Greek Yogurt. Photo credit: Pexels.

Greek yogurt is a creamy and delicious source of protein, offering around 20 grams per cup. It’s perfect for smoothies, parfaits, or as a base for dressings, making it a nutritious option for breakfast or snacks.

Lentils

A blue bowl filled with dried brown lentils is centered in the image. Lentils are scattered around the bowl on a white surface. A wooden spoon is partially visible in the bottom right corner.
Lentils. Photo credit: 123RF.

Lentils are packed with protein, providing about 18 grams per cooked cup. They are also rich in fiber and essential nutrients, making them an excellent addition to soups, stews, or salads for a hearty meal.

Chia Seeds

Close-up view of a jar filled with poppy seeds. The seeds are small, round, and dark gray, tightly packed inside the transparent jar. The image captures the top view, focusing on the texture and color of the seeds.
Chia Seeds. Photo credit: Pexels.

Chia seeds are tiny but mighty, offering about 5 grams of protein per ounce. They are also high in omega-3 fatty acids and fiber, making them a nutritious addition to smoothies, puddings, or baked goods.

Edamame

A black bowl filled with edamame pods is placed on a dark surface. Salt is being sprinkled over the edamame from above, with some grains visible in mid-air. The background is blurred and out of focus.
Edamame. Photo credit: Pexels.

Young soybeans, or edamame, provide about 17 grams of protein per cup when cooked. They make a great snack or addition to salads, stir-fries, and grain bowls, offering a plant-based protein source.

Cottage Cheese

A plate with cottage cheese on a bed of lettuce, garnished with parsley. Sliced tomatoes and cucumber are on the side. A fork and knife are placed next to the food on a white plate. A green napkin is beneath the plate.
Cottage Cheese. Photo credit: UnlimPhotos.

Cottage cheese is a low-fat dairy option that contains about 28 grams of protein per cup. Its creamy texture makes it perfect for both savory and sweet dishes, from salads to fruit bowls.

Almonds

A bowl filled with almonds is placed on a piece of burlap fabric. More almonds are scattered around the bowl and on the burlap. There is a dark wooden surface underneath the burlap. The almonds appear dry and have a natural brown color.
Almonds. Photo credit: Pexels.

Almonds are not only a healthy snack but also a good source of protein, providing about 6 grams per ounce. They are rich in healthy fats, fiber, and vitamin E, making them a nutritious choice.

Pumpkin Seeds

A black bowl filled with green pumpkin seeds sits on a wooden surface. A wooden spoon is partially visible in the background.
Pumpkin Seeds. Photo credit: UnlimPhotos.

Pumpkin seeds, or pepitas, offer around 7 grams of protein per ounce. They are also high in magnesium and antioxidants, making them a great addition to salads, granola, or as a snack.

Spinach

A white ceramic bowl is filled with fresh green basil leaves. The bowl is placed on a reflective surface, and the background is softly blurred, highlighting the texture and color of the leaves.
Spinach. Photo credit: Pexels.

Spinach contains about 5 grams of protein per cooked cup. This leafy green is also rich in vitamins and minerals, making it a nutritious addition to smoothies, salads, and cooked dishes.

Broccoli

A stainless steel pot filled with fresh broccoli florets. The pot is placed on a dark countertop, and the broccoli appears to be uncooked. The close-up angle highlights the texture of the vegetable and the shine of the pot.
Broccoli. Photo credit: Pexels.

Broccoli provides about 4 grams of protein per cooked cup. This cruciferous vegetable is also high in fiber, vitamins, and minerals, making it a healthy addition to stir-fries, salads, and side dishes.

Oats

A burlap sack is tipped over on a light wooden surface, spilling a pile of rolled oats onto the table. The oats are scattered around the sack, creating a textured surface.
Oats. Photo credit: 123RF.

Oats provide about 6 grams of protein per cooked cup. They are also high in fiber and can help lower cholesterol levels, making them a nutritious breakfast option when prepared as oatmeal or overnight oats.

Peas

A white bowl filled with fresh green peas is placed on a reflective surface. Beside it, an open pea pod with several peas still inside is positioned alongside a few loose peas. The background is a bright white.
Peas. Photo credit: UnlimPhotos.

Green peas offer about 9 grams of protein per cooked cup. They are also rich in fiber, vitamins, and minerals, making them a great addition to soups, stews, or as a side dish.

Nutritional Yeast

A white bowl filled with yellow nutritional yeast flakes is placed on a wooden surface with a light and dark wood grain pattern.
Nutritional Yeast. Photo credit: UnlimPhotos.

Nutritional yeast is a deactivated yeast that provides about 8 grams of protein per two tablespoons. It has a cheesy flavor and is often used as a seasoning for popcorn, pasta, or salads, making it a popular vegan option.

Tempeh

A rectangular piece of tempeh rests on a large, dry leaf with prominent veins. The surface of the tempeh shows a pattern resembling the leaf veins underneath. The background is a dark, textured surface.
Tempeh. Photo credit: UnlimPhotos.

Tempeh is a fermented soy product that contains about 31 grams of protein per cup. It has a firm texture and nutty flavor, making it a great meat substitute in stir-fries, sandwiches, or salads.

Fish

Two whole fish on a wooden cutting board with a knife nearby. Surrounding the board are small bowls containing assorted spices, including whole peppercorns and dried chili flakes. The scene is set on a wooden surface.
Fish. Photo credit: 123RF.

Many fish, such as salmon and tuna, are high in protein, offering around 22 grams per 3-ounce serving. They are also rich in omega-3 fatty acids, providing numerous health benefits.

Chicken Breast

Two pieces of chicken breast topped with herbs
Chicken Breast. Photo credit: Pexels.

Skinless chicken breast is a lean source of protein, providing about 26 grams per 3-ounce serving. It is versatile and can be grilled, baked, or added to salads and stir-fries.

Tofu

A white plate filled with cubed tofu is placed on a smooth, light surface. Numerous scattered soybeans are spread across the background, creating a contrast between the whole beans and the processed tofu cubes.
Tofu. Photo credit: Pexels.

Tofu, made from soybeans, contains about 10 grams of protein per half-cup serving. It absorbs flavors well and can be used in a variety of dishes, making it a popular plant-based protein source.

Cheese

A wooden board with slices of Swiss cheese featuring holes, surrounded by pieces of crusty brown bread. A newspaper is partially visible in the background.
Cheese. Photo credit: Pexels.

Many types of cheese, such as cheddar and mozzarella, are high in protein, offering about 7 grams per ounce. They can be enjoyed in various dishes, from pizzas to salads, adding flavor and nutrition.

Beef

A sliced steak topped with sauce is placed on parchment paper, accompanied by mashed potatoes, green beans, carrots, broccoli, and a halved tomato. A bowl of pepper sauce is nearby, all arranged on a dark surface.
Beef. Photo credit: Pexels.

Lean cuts of beef provide about 22 grams of protein per 3-ounce serving. It is also a good source of iron and vitamin B12, making it a nutritious option when consumed in moderation.

The Truth About High-Protein Diets (10 Pros and Cons For Your Health and Safety)

The Truth About High-Protein Diets (10 Pros and Cons For Your Health and Safety). Photo credit: At The Immigrant's Table.

Want to learn more about what high-protein diets do? High-protein diets have been popular for years, especially among athletes and fitness enthusiasts. However, they come with their drawbacks too. It's important you know the 10 pros and cons of high-protein diets, so you would know what you're in for.
Get the Recipe: The Truth About High-Protein Diets (10 Pros and Cons For Your Health and Safety)

Discover The Meatless Muscle Power of 13 Veggie-Powered Proteins

Discover The Meatless Muscle Power of 13 Veggie-Powered Proteins. Photo credit: At The Immigrant's Table.

How about protein sources that are not meat? Ditch the steak and embrace the power of plants! Contrary to popular belief, a vegan diet can be a protein powerhouse. We've put together a list of 13 exciting plant-based alternatives to guarantee you meet your daily protein needs and fuel your active lifestyle.
Get the Recipe: Discover The Meatless Muscle Power of 13 Veggie-Powered Proteins

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About Ksenia

Welcome to At The Immigrant's Table! I blend my immigrant roots with modern diets, crafting recipes that take you on a global kitchen adventure. As a food blogger and photographer, I'm dedicated to making international cuisine both healthy and accessible. Let's embark on a culinary journey that bridges cultures and introduces a world of flavors right into your home. Read more...

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