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15 Foods That Are Surprisingly High In Protein

“photogenic quinoa” by Sakurako Kitsa is licensed under CC BY-NC 2.0

There’s no arguing: Our bodies need protein to function well. Lately, though, popular weight-loss plans have put this nutrient in the spotlight as the most crucial part of your diet. So what’s the deal? While there’s no magic trick for weight loss or overall health, loading up on high-protein foods should be a big part of your daily meals and snacks. Here are 15 foods that are surprisingly high in protein.

Tofu

two boiled eggs
Photo by Anh Nguyen on Unsplash

Tofu is pretty high in protein, offering about 13–18g per 100g (cooked). It’s also low in calories, high in iron, and can be loaded with calcium or magnesium. Many people shy away from tofu because it can be a bit tricky to figure out how to prepare and cook it. One very easy and tasty way to cook your tofu is to just cut it into chunks or slices and air fry it.

Beans

black coffee near sunny side up egg with sliced tomatoes, mushroom and bread on plate
Photo by Deepansh Khurana on Unsplash

Beans are among the most underrated foods out there; they’re packed with fiber, vitamins, and minerals. They’re relatively low in calories per serving, super versatile in how you can eat them and add them to recipes, and effective at keeping hunger in check. Even if you just look at the humble baked bean, you’ll get about 5g of protein per 100g of beans (while only clocking in at around 75 calories).

Chicken

fried food on green and white ceramic bowl
Photo by Fernando Andrade on Unsplash

Which came first: the chicken or the egg? Either way, this bird is one of the most versatile lean proteins, offering 25g in just 4 ounces (the size of your palm). It can stand on its own as the main part of a dish, or it can be a great sidekick to salads, tacos, quesadillas, soups, and grain bowls—you name it! For the leanest cut with the most protein, just grab some grilled, skinless chicken breast.

Edamame Beans and Green Peas

“edamame beans” by craig t smith is licensed under CC BY-SA 2.0

Edamame beans are a sneaky but awesome source of protein for those on a plant-based diet and anyone looking for alternative protein options. You can expect to get more than 10g of protein per 100g serving for a pretty low-calorie count (about 120 calories). Green peas are also a decent protein source—providing roughly half the protein of edamame beans (around 5–6g per 100g portion).

Fromage Frais

“Le Gâteau de Poire de Bocs avec la Glace de Fromage frais et de Centre de Confiture de Figue Dépassée avec le Noix de pecan de Cannelle” by Vegan Feast Catering is licensed under CC BY 2.0

Everyone talks about Greek yogurt and the “protein puddings” that most major supermarkets have recently launched, but not many people know about the greatness of fromage frais. Per 100g, you can get between 8–11g of high-quality protein for just 50–55 calories. You’ll also be meeting a good chunk of your vitamin and mineral needs, especially your B vitamin and calcium requirements.

Cheese

a couple of pieces of cheese sitting on top of a wooden cutting board
Photo by Food Photographer on Unsplash

Cheese is amazing. And for anyone who loves protein, it’s a total dream come true. With so many types of cheese out there, it’s hard to give a precise range, but you can expect anywhere from 6–14g of protein in a 50g serving. Just like fromage frais, cheese is also a great source of various vitamins and minerals, with B vitamins and calcium being the standout stars.

Nuts and Seeds  

a pile of nuts sitting on top of a table
Photo by Rashed Paykary on Unsplash

Nuts and seeds are an amazing snack that gives your heart health a boost. They can help lower and improve cholesterol levels (thanks to their healthy fats) and are also a solid source of fiber. Plus, nuts and seeds can be a super easy way to up your regular protein intake. High-protein options include pumpkin seeds, hemp seeds, peanuts, almonds, pistachios, flax seeds, sunflower seeds, chia seeds, and more.

Ground Beef

“broccoli & ground beef” by jules:stonesoup is licensed under CC BY 2.0

From burgers to BBQ, beef is a go-to in many recipes. When it comes to protein, a 4-ounce portion of 90% lean ground beef packs in 23 grams. Just remember that ground beef and other red meats can be higher in unhealthy saturated fats compared to other protein sources. You can still enjoy beef; just try to throw in a mix of other lean options (like beans and seafood) in your diet.

Nutritional Yeast

“Nutritional Yeast” by artizone is licensed under CC BY-NC-ND 2.0

Sounds gross, but it tastes amazing. We get your skepticism, but nutritional yeast has a nice nutty, cheesy flavor and makes for a tasty addition to all meals and recipes. As the name suggests, it’s also super nutritious, giving you nearly 10g of protein for just two tablespoons. It’s a protein source you might have overlooked, but it’s definitely worth giving a shot.

Greek Yogurt 

“Greek Yogurt” by ehpien is licensed under CC BY-NC-ND 2.0

Greek yogurt is another great source of calcium, a mineral that’s super important for maintaining and even boosting bone health. It’s also packed with probiotics—live bacterial strains that help keep your gut balanced by improving gut microbiota diversity and profile. A good quality Greek yogurt will give you around 8–11g of protein per 100g (for about 60–80 calories).

Quinoa

“Quinoa salad” by karenandbrademerson is licensed under CC BY 2.0

The original influencer “superfood,” quinoa, is, honestly, a super nutritious grain and carb source. You’ll find a ton of vitamins and minerals in quinoa, plus it packs a healthy dose of fiber (about 4–5g per 100g cooked). When it comes to protein, quinoa delivers around 5–6g (per 100g cooked), which isn’t too shabby at all for a grain.

Wild Rice

“Long grain and wild rice pilaf” by chordmonkey is licensed under CC BY 2.0

Wild rice became a bit of an influencer darling for a time, and it seemed like it was ready to challenge quinoa, but that kind of trailed off when people realized quinoa was both cheaper and more nutritious. If you’re not a fan of quinoa, wild rice can still be a solid addition to a health-focused diet if you’re trying to increase your protein intake.

Tuna

roasted meat served on ceramic plate
Photo by Mgg Vitchakorn on Unsplash

This fatty fish brings more to the table than just the super healthy omega-3 fatty acids. A 3-ounce serving of raw tuna has around 20 grams of protein, and a single can of cooked tuna packs a whopping 33 grams of protein. Either way, this tasty fish should be on your radar for restaurant orders or pantry staples. Canned tuna often gets a bad rap because of mercury worries, but that mostly applies to white (albacore) tuna.

Tempeh

a close up of food on a plate on a table
Photo by Fairuz Naufal Zaki on Unsplash

If you’re not familiar with it, tempeh is a fermented soybean product that has a chewy texture, kind of like meat. It’s a great base for vegan sandwiches and makes a nice addition to Buddha bowls, packing in 170 calories and 16 grams of protein in a 3-ounce serving. Plus, the fermentation process gives you some good-for-your-gut probiotics.

Milk 

clear drinking glass with white liquid
Photo by Kim Leary on Unsplash

What’s the one thing that good old cow’s milk has over your favorite almond milk? You get about 8 grams of protein per 8-ounce serving. Plus, it packs in nine essential vitamins and minerals, including bone-building calcium and vitamin D. (And if you’re vegan, soy milk has about the same amount of protein!)

Written by Lisa O

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