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6 min read<\/p>\n6 min read<\/p>\n
You\u2019ve probably noticed that protein<\/a> is added to everything these days\u2014from coffee<\/a> to candy<\/a>\u2014but certain foods have always been known to contain a lot of the nutrient naturally. Some of those, like chicken, beef, and Greek yogurt, are deserving of the high-protein reputation. But others get a lot of credit despite coming up a little short in the protein department.<\/p>\n These foods generally don\u2019t meet the criteria to be considered a \u201chigh\u201d protein food per guidelines<\/a> from the U.S. Food and Drug Administration, which requires that a food contain 20% or more of the daily value for that nutrient, says Elizabeth Klingbeil, Ph.D., R.D.N., L.D.N.<\/a>, an assistant professor of instruction in the department of nutritional sciences at the University of Texas-Austin and a national spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n Protein plays numerous roles in the body, and getting enough of it is increasingly important as we get older because it helps preserve muscle and bone density<\/a>. Exactly how much protein you need to eat per day depends on factors like age, body size, activity level, and overall health, but many people benefit from around 1.2 to 1.6 grams per kilogram of body weight, says Wendy Lopez, M.S., R.D., CEO and co-founder of Diabetes Digital<\/a>. (That\u2019s around 80 to 110 grams of protein per day for a 150-pound person.) Homing in on truly \u201chigh\u201d protein foods is the easiest way to ensure your needs are met, so it can be particularly disappointing to learn that the source you\u2019ve long relied upon may actually be letting you down.<\/p>\n But you don\u2019t have to give up on them entirely just yet. Even though some may not officially qualify as \u201chigh-protein foods,\u201d they can still be solid sources of the nutrient\u2014and are easy to beef up even more with a few tried-and-true, registered dietitian-approved tricks. Here\u2019s what nutrition experts do to turn these seven common protein lightweights into true powerhouses.<\/p>\n Meet the experts: Elizabeth Klingbeil, Ph.D., R.D.N., L.D.N.<\/a>, an assistant professor of instruction in the department of nutritional sciences at the University of Texas-Austin and a national spokesperson for the Academy of Nutrition and Dietetics; Wendy Lopez, M.S., R.D., CEO and co-founder of Diabetes Digital<\/a>; Lindsay Malone, R.D., an instructor at Case Western Reserve University in Cleveland.<\/p>\n Eggs<\/p>\n Eggs<\/a> get a lot of acclaim in the protein department. For one, they have more of the macronutrient than other common breakfast staples (hello, regular bowl of cereal), and because they\u2019re technically a complete protein source\u2014meaning they contain all nine essential amino acids, so the body absorbs it more easily than a plant protein that\u2019s missing one or two, says Klingbeil. Despite that, a single egg only contains roughly six grams of the nutrient on average, which means that relying on one or even two to ensure a meal meets protein demands simply isn\u2019t going to cut it, she adds.<\/p>\n The fix: There are a few ways to bulk up a typical egg. Combining one or two whole eggs with liquid egg whites<\/a> from a carton will bring up the protein count considerably without noticeably altering the flavor, Klingbeil says. Tricks like blending a few tablespoons of cottage cheese into the egg mix offer a similar protein increase and can make your scramble or an omelet much more fluffy and tender, says Lindsay Malone, R.D., an instructor at Case Western Reserve University in Cleveland.<\/p>\n Peanut butter <\/p>\n While peanut butter\u2019s seven to eight grams of protein per two-tablespoon serving is not nothing, relying on it in large amounts is generally not the best choice because of its high fat and calorie content. That\u2019s why Malone prefers to think of it as \u201ca healthy fat source that also contributes some protein\u201d rather than the reverse.<\/p>\n The fix: Malone loves to mix standard peanut butter<\/a> with a couple tablespoons of low-fat peanut butter powder like PB Fit<\/a>. This trick doubles the amount of protein you get from a typical serving, but only adds a couple grams of fat and 60 extra calories. She also recommends pairing a tablespoon or two with another high-protein ingredient like Greek yogurt for a snack, breakfast, or dessert.<\/p>\n Almond or oat milk<\/p>\n Alternative milks like almond and oat have garnered considerable health halos in recent years, but don\u2019t let that fool you into thinking they\u2019re high in protein, says Klingbeil. \u201cUnfortunately, compared to cow\u2019s milk, which has around eight grams of protein per serving, most milk alternatives like almond and oat milk only contain one to two grams of protein for the same serving size,\u201d she explains.<\/p>\n The fix: You don\u2019t have to give up alternative milks entirely to ensure your protein needs are met. Soy milk<\/a> is comparable to real dairy in protein, packing about nine grams per cup, and it\u2019s just as well suited to things like smoothies and bowls of cereal as almond or oat, Klingbeil says. If you\u2019re not a fan of its taste and texture, though, she says that adding a scoop of plant-based protein powder is an easy way to up the protein content of whichever nondairy milk you usually opt for.<\/p>\n Oatmeal<\/p>\n Oatmeal<\/a> is pretty much unbeaten in terms of a speedy, nutrient-packed breakfast. It contains a trifecta of healthy fats, fiber, and protein, but the problem is that it just doesn\u2019t have very much of that last one\u2014only about five grams per typical serving in general, says Lopez.<\/p>\n The fix: Oatmeal\u2019s protein content problem is a fairly easy fix: All you need to do is opt for a cooking liquid with more of the nutrient, like soy milk or real dairy. From there, you can fill in the remaining blanks with the toppings you choose, which Lopez says can be anything from yogurt and peanut butter to hard-boiled eggs for a savory spin on the classic.<\/p>\n Add Prevention as a preferred source in your Google search results.<\/p>\n Use your Google account to add this to your settings.<\/p>\n Add to Google settings<\/p>\n Chia seeds<\/p>\n![\"Google\"](\"https:\/\/www.prevention.com\/_assets\/design-tokens\/fre\/static\/icons\/social\/google.1467f37.svg\")
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