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!
Quinoa
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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