Protein is an essential macronutrient that plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting overall health. While many people immediately think of meat, eggs, and dairy when considering protein sources, there are numerous other foods some of which may surprise you that are packed with this vital nutrient. Below are 15 foods that are surprisingly high in protein.
1. Broccoli
Broccoli is often celebrated for its rich supply of vitamins, minerals, and fiber, but it’s also a surprisingly good source of protein. One cup of chopped broccoli contains approximately 3 grams of protein. While this might not seem like much, when combined with other protein-rich foods, broccoli can contribute significantly to your daily protein intake. Moreover, it’s low in calories, making it a great addition to a balanced diet.
2. Pumpkin Seeds
Pumpkin seeds are a protein powerhouse packed in a tiny package. Just a quarter-cup serving provides about 7 grams of protein. They are also rich in magnesium, zinc, and healthy fats, making them a perfect snack or salad topper. Roasted or raw, pumpkin seeds offer a crunchy, nutrient-dense option for boosting your protein intake.
3. Quinoa
Often mistaken for a grain, quinoa is actually a seed that is high in protein and all nine essential amino acids, making it a complete protein. One cup of cooked quinoa delivers around 8 grams of protein. It’s a versatile food that can be used in salads, as a side dish, or even as a breakfast porridge. Quinoa’s nutty flavor and fluffy texture make it a delicious and nutritious protein source.
4. Lentils
Lentils are legumes that are packed with protein, fiber, and a host of essential nutrients. One cup of cooked lentils contains approximately 18 grams of protein. Lentils come in various colors, including green, brown, red, and black, each offering slightly different flavors and textures. They are perfect for soups, stews, or even as a meat substitute in dishes like tacos or burgers.
5. Hemp Seeds
Hemp seeds are another seed variety that boasts an impressive protein content. Just 3 tablespoons of hemp seeds provide about 10 grams of protein. They are also rich in omega-3 and omega-6 fatty acids, which are beneficial for heart health. Hemp seeds have a mild, nutty flavor and can easily be sprinkled on salads, yogurt, or blended into smoothies.
6. Cottage Cheese
Cottage cheese is a dairy product that is surprisingly high in protein. A one-cup serving of low-fat cottage cheese contains approximately 28 grams of protein. It’s also rich in calcium and can be enjoyed on its own or mixed with fruits, nuts, or honey for a nutritious snack or meal. Cottage cheese is a versatile ingredient that can be incorporated into both sweet and savory dishes.
7. Spirulina
Spirulina is a blue-green algae that is considered a superfood due to its nutrient density. Just two tablespoons of spirulina provide about 8 grams of complete protein. It’s also rich in vitamins, minerals, and antioxidants. Spirulina can be added to smoothies, juices, or even sprinkled on salads to boost protein intake, though its strong flavor might take some getting used to.
8. Peas
Peas are often overlooked as a protein source, but they are actually quite high in this nutrient. One cup of cooked peas contains about 8 grams of protein. Peas are also a good source of vitamins A, C, and K, as well as fiber. They can be added to soups, stews, or served as a side dish. Additionally, pea protein powder is a popular supplement for those looking to increase their protein intake.
9. Greek Yogurt
Greek yogurt is thicker and creamier than regular yogurt, and it contains nearly double the amount of protein. A typical 6-ounce serving of Greek yogurt contains about 15 grams of protein. It’s also high in probiotics, which are beneficial for gut health. Greek yogurt can be enjoyed plain or with added fruits, honey, or granola for a delicious and protein-packed snack.
10. Edamame
Edamame, or young soybeans, are a popular snack in many Asian cuisines and are surprisingly high in protein. One cup of cooked edamame provides about 17 grams of protein. They are also a good source of fiber, vitamins, and minerals. Edamame can be eaten on their own, added to salads, or used in stir-fries to increase the protein content of a meal.
11. Chickpeas
Chickpeas, also known as garbanzo beans, are legumes that are rich in protein and fiber. One cup of cooked chickpeas contains approximately 15 grams of protein. Chickpeas are incredibly versatile and can be used in various dishes, from salads and soups to hummus and roasted snacks. Their mild flavor makes them a great addition to many recipes.
12. Asparagus
Asparagus is another vegetable that is surprisingly high in protein. A cup of cooked asparagus contains about 4 grams of protein. It’s also low in calories and high in vitamins A, C, and K. Asparagus can be grilled, roasted, or steamed and makes an excellent side dish or addition to salads and pasta.
13. Nutritional Yeast
Nutritional yeast is a deactivated yeast that is commonly used as a cheese substitute in vegan cooking. Two tablespoons of nutritional yeast provide about 8 grams of protein. It’s also fortified with B vitamins, including B12, which is essential for vegans and vegetarians. Nutritional yeast has a cheesy, nutty flavor and can be sprinkled on popcorn, pasta, or used in sauces.
14. Sunflower Seeds
Sunflower seeds are a nutritious snack that is surprisingly high in protein. A quarter-cup serving provides about 7 grams of protein. They are also a good source of healthy fats, vitamin E, and magnesium. Sunflower seeds can be eaten on their own, added to salads, or used as a crunchy topping for various dishes.
15. Brussels Sprouts
Brussels sprouts are part of the cruciferous vegetable family, which includes broccoli, kale, and cauliflower. One cup of cooked Brussels sprouts contains about 4 grams of protein. They are also high in fiber, vitamins, and antioxidants. Brussels sprouts can be roasted, steamed, or sautéed and make a delicious and nutritious side dish.
Conclusion
Incorporating these surprisingly high-protein foods into your diet can help you meet your daily protein needs without relying solely on traditional protein sources like meat, eggs, and dairy. Whether you’re a vegetarian, vegan, or simply looking to diversify your protein intake, these foods offer delicious and nutritious options that can support your overall health and wellness. From seeds and legumes to vegetables and dairy alternatives, there’s a protein-rich option for everyone.