10 surprising foods you might think are high in protein, but aren’t

Protein is necessary for important processes such as building muscle, the immune response, and creating hormones and neurotransmitters. Including protein-rich foods in meals and snacks can help you lose weight, improve your body composition, and support blood sugar control.

A variety of protein-rich foods and beverages can help you meet and exceed your daily protein needs. However, some foods and drinks that are recommended to be high in protein may not be as high in protein as you think.

Peanut butter is a good source of several nutrients, such as vitamin E and folate. However, although it is often considered a food rich in protein, it contains only a small amount.

Peanut butter provides 8 grams of protein per 2 tablespoons (32 grams), which is not enough to be considered “high” in protein. The same serving contains 200 calories, so you’ll need to consume several hundred calories to get enough protein from peanut butter.

Peanut butter can add a little protein and other nutrients, like healthy fats and fiber, to recipes like smoothies and toast, but it’s not a great source of protein. Consider combining peanut butter with protein-rich ingredients, such as protein powder.

Yogurt is a popular choice for breakfast and snacks. Although some types of yogurt are high in protein, regular yogurt is not the best source.

Greek yogurt is a great option if you’re trying to increase your protein intake. It provides almost twice the amount of protein of regular yogurt. A 6-ounce container of plain yogurt has only 8.92 grams of protein, while the same Greek yogurt has 17.3 grams.

Greek yogurt also contains about 50% less carbohydrates than regular yogurt, making it a good choice for those following a low-carb diet.

Many things sold as “protein bars” or “protein bites” contain only a few grams of protein per serving.

For example, Kind PB Banana Dark Chocolate Breakfast Protein Bars have 8 grams of protein in two bars. You can double your protein by swapping out these dishes for a breakfast of two eggs, a piece of cheese and fresh fruit.

Choosing protein bars with at least 12 grams of protein can help keep you full until your next meal, especially if combined with a high-fiber food such as fruit. Protein and fiber support feelings of fullness by slowing digestion and increasing the production of satiety hormones, helping to reduce overall calorie intake if that’s the goal.

Smoothies are generally not a good source of protein unless they are made with protein-rich ingredients. They can also be high in sugar.

When buying pre-made smoothies, choose products advertised as high in protein—for example, 15-30 grams of protein per 15.2-ounce serving. Read nutrition labels for other ingredients, including added sugars, and opt for fruit or other naturally sweetened smoothies when possible.

You can make healthy, high-protein smoothies at home by mixing frozen fruit, unsweetened milk or nut milk, and a protein powder like whey protein isolate, which has 25 grams of protein per serving. 30 gram scoop. Pea protein and hemp protein are other plant-based options.

Chia seeds are often called a “superfood” because of the many nutrients they contain, such as fiber, magnesium, calcium, selenium and zinc. While chia seeds are rich in vitamins, minerals and other protective compounds, they are not high in protein.

One serving of chia seeds contains 4.68 grams of protein. Since chia seeds are usually eaten in small portions (eg, a few tablespoons at a time), chia seeds should not be considered a high-protein food.

Although chia seeds are not the best source of protein, they are an excellent source of nutrients such as fiber, which is important for digestive health, and magnesium, which is needed for blood sugar control. and blood pressure.

If you’re hoping to add protein to soups, stews and other recipes, it’s important to choose the right broth. Many people think that all animal-based broths are a good source of protein, but many broths contain very important nutrients.

One cup of regular chicken broth contains only 3.26 grams of protein, making it a low-protein food.

Bone broth is a more stable and high protein broth option. A cup of chicken bone broth contains three times more protein than regular chicken stock. You can use bone broth to add protein to your favorite recipes.

Granola bars are a convenient snack option that many people use as a convenient snack. Although granola bars provide carbohydrates and fiber, they are often low in protein.

Most granola bars contain only a few grams of protein. Choosing high-protein bars, such as those with at least 12 grams of protein per serving, can help keep you satisfied between meals and is a good choice. very good for blood sugar control.

When eaten in large quantities, peas, which are the main ingredient in hummus, are an excellent source of protein. One cup of cooked chickpeas contains 14.5 grams of protein.

Hummus is usually eaten in small amounts, which means it doesn’t have as much protein as some people might think. One quart of hummus provides 4.77 grams of protein, which is not enough to be considered a high-protein dip.

Hummus can be combined with protein-rich ingredients to boost protein in plant-based dishes such as salads.

Cow’s milk is a good source of protein, providing about 9.68 grams per cup. However, many people have stopped using it due to dietary choices, health concerns, or environmental concerns.

With the exception of soy milk, most plant-based milks are low in protein. A cup of almond milk provides more than a gram of protein, while a cup of coconut milk does. Some plant foods are high in protein, including those with added pea protein.

If you like to use nut milk in your coffee cups, you can compensate for the low protein content by adding a scoop of collagen to your drink. Collagen peptides provide approximately 12 grams of protein per 14 gram scoop and can support healthy skin, bones and joints.

Quinoa is often considered high in protein because it is higher in protein than many popular grains, such as white rice. It provides 8 grams of protein per cup, while the same serving of white rice has only 3.52 grams.

Although quinoa contains more protein than most other carbohydrates, it should be combined with protein-rich foods, such as beans, chicken, edamame, or tempeh, to create a high-protein meal. a lot or a snack.

While you may be disappointed to learn that a few of your go-to protein sources don’t have as much protein as you’d expect, there are plenty of high-protein foods that you by combining them with the items listed above to make protein-rich foods and snacks.

Here are a few foods that are high in protein:

• Eggs: 6.28 grams (g) per large egg
• Canned salmon: 19.6 g per 3-ounce (oz) serving
• Edamame: 18.5 g per cup
• Whey protein is divided into: 25 g per 30-g serving
• Cottage cheese: 23.5 g per cup
• Chicken breast: 31.1 g in small milk without chicken skin
• Greek yogurt: 19.9 g per 7-oz serving
• Tempeh: 19.9 g per 100-g serving
• Lens: 17.9 g per cup
• Garbanzo Beans: 14.5 g per cup

Including plenty of protein sources in all meals and snacks can help you meet your daily protein needs. Try using hummus as a spread on top of turkey and vegetables or using bone broth and Greek yogurt to add extra protein to dishes made with lentils, like curries.

Although many foods are advertised as high in protein, not all of them are as high in protein as you might think.

Peanut butter, broth, quinoa, granola bars, smoothies, plain yogurt, and nut milk are a few things that are often considered high in protein that are generally low in protein.

To increase your chances of meeting your daily protein needs, try to include multiple sources of protein, including plant and animal sources, in each meal and snack.