SadaNews – Many believe that certain foods are good sources of protein simply due to their popularity or marketing as healthy foods, but the nutritional reality may be different. According to nutritionists, a food is not classified as “high in protein” unless it contains at least 20 percent protein. However, nutritional reports indicate that several common foods do not provide the expected amount of protein, according to the “Verywell Health” website.
Here are some of the most prominent of these foods:
1. Almond Milk
Almond milk is a popular choice as an alternative to cow’s milk, especially for those who are lactose intolerant or prefer plant-based diets. However, this option does not provide the protein value that regular milk offers. Clinical nutritionist Haley Sapershtein explains that some people believe that “almond milk” contains protein similar to cow’s milk due to its name, but that is not true unless the product is protein-fortified. One cup of unsweetened almond milk contains only about 2 grams of protein, compared to 8 grams in a cup of regular milk.
2. Avocado
Avocados are known for their high nutritional value, containing fiber, healthy monounsaturated fats, and potassium, but they are not considered a rich source of protein. According to Sapershtein, half an avocado, which is the common serving, contains only about 1.5 grams of protein.
3. Chickpeas
Some people turn to chickpeas as a plant-based option for protein, but the typical amounts do not provide as high a percentage as believed. Sapershtein notes that a small serving (a quarter cup) of chickpeas has about 70 calories and only 2 grams of protein.
4. Granola Bars
Granola bars seem like a convenient and quick option for obtaining protein on the go, but they often fall short of this perception. Some types contain between 1 and 3 grams of protein per bar. Sapershtein advises reading the nutritional label carefully and choosing bars that contain about 10 to 15 grams of protein per piece when looking for a truly high-protein option.
5. Peanut Butter
Despite the common belief that it is a rich source of protein, peanut butter actually contains about 7 grams of protein per two tablespoons only. Nutritionist Teresa Gentile explains that the protein content can be enhanced by consuming it with other foods, such as Greek yogurt or whole grain bread.
6. Cheese
Cheese is considered a delicious food rich in nutrients, including protein, but it is not classified among high-protein foods compared to other sources.
However, Gentile emphasizes that this does not mean to avoid it but rather it can be included in a balanced diet. She adds: “Eating a variety of protein sources daily helps meet dietary needs.” These sources include seafood, poultry, lean meats, legumes, eggs, soy foods, and low-fat dairy products.