{"id":213805,"date":"2025-10-10T08:07:23","date_gmt":"2025-10-10T08:07:23","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/213805\/"},"modified":"2025-10-10T08:07:23","modified_gmt":"2025-10-10T08:07:23","slug":"10-surprising-high-protein-foods","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/213805\/","title":{"rendered":"10 Surprising High-Protein Foods"},"content":{"rendered":"

Everyone is talking about protein these days. Once the domain of shakes and bars marketed to gymgoers, protein is now being touted in popcorn<\/a>, smoothies<\/a>, and even Starbucks drinks<\/a>.\u00a0\n<\/p>\n

While its current prevalence might be a trend, protein (along with carbohydrates and fats) is essential in our diets. It helps us build and maintain muscle, which is crucial for healthy aging and functioning. It\u2019s involved in many processes in our body, including immune system regulation and hormone production. It also takes a long time to digest and can help you feel full.\u00a0\n<\/p>\n

You probably know you get protein when you eat foods like meat, eggs, or beans \u2014 indeed, a standard serving of chicken breast<\/a> or steak tenderloin<\/a> contains about 25 grams of protein each, two eggs<\/a> deliver about 12 grams of protein, and one cup of chickpeas<\/a> clocks in at about 14 grams. But protein is found in almost all foods that we eat, and there are plenty of surprising sources that add up throughout the day.\u00a0\n<\/p>\n

The Recommended Daily Allowance<\/a> of protein is 0.8 grams per kilogram of body weight for most people. For a minimally active person who weighs 150 pounds, that would mean 55 grams of protein per day. (Keep in mind that protein recommendations can vary widely based on factors like activity level.)\u00a0\n<\/p>\n

It\u2019s important to remember that overall health doesn\u2019t depend on one macronutrient. Your diet should include protein in conjunction with fiber-rich vegetables, fruits, whole grains, and fats (plus some foods you want to eat just because you love them \u2014 we\u2019re looking at you, brownies<\/a> and french fries<\/a>). But if you\u2019re looking to add more protein to the mix, here are some unexpected foods to help you meet your goals.\n<\/p>\n

Pasta <\/p>\n

Photo by Tara Donne \/ Food Styling by Chris Lanier \/ Prop Styling by Raina Kattelson<\/p>\n

Protein: 7 grams per two ounces<\/a>\n<\/p>\n

Pasta is known as a good source of carbohydrates, and pasta made with semolina flour also delivers about seven grams of protein. When your starting point for one serving has more protein than an egg, just think about what happens when you add chicken<\/a>, sausage<\/a>, or white beans<\/a> to your dish. For even more protein in your bowl, try a bean-based pasta. Chickpea pasta<\/a> has 14 grams of protein and eight grams of fiber per serving, which helps to fill you up.\u00a0<\/p>\n

Pistachios <\/p>\n

Aniko Hobel \/ Getty Images<\/p>\n

Protein: 6 grams per 1 ounce<\/a>\n<\/p>\n

You might know that peanuts and almonds are high in protein, but pistachios<\/a> are also a good source, with one serving (about 49 nuts) providing as much protein as an egg. That doesn\u2019t mean you can count your Dubai chocolate<\/a> as a protein bar, but it does make this nut a great choice for snacking or adding to salads<\/a> and even pesto<\/a>. In addition to fiber, a serving of pistachios contains three grams of fiber and some fats that are beneficial to heart function.<\/p>\n

Guava <\/p>\n

Wokephoto17 \/ Getty Images<\/p>\n

Protein: 4 grams per 1 cup<\/a>\n<\/p>\n

No one is getting their protein needs met from fruit alone, but many fruits contain a not-insignificant amount that can add up throughout the day. Guava<\/a>, a tropical fruit with a sweet, tangy flavor, has about four grams per cup, whereas a cup of raspberries<\/a> or blueberries<\/a> contains just one gram each. What\u2019s more, guava is rich in vitamin C and fiber. Enjoy it on a fruit platter<\/a>, add it to a salad, or pair with cottage cheese or Greek yogurt for a high-protein breakfast.\n<\/p>\n

Quinoa <\/p>\n

Kelsey Hansen \/ Food Styling by Lauren McAnelly \/ Prop Styling by Joseph Wanek<\/p>\n

Protein: 8 grams per 1 cup cooked quinoa<\/a>\n<\/p>\n

Though quinoa is often thought of as a grain, it is actually a seed that contains all nine essential amino acids (the ones your body doesn\u2019t make and which you therefore have to get from food), which makes it a complete protein. Each serving also offers five grams of fiber and minerals such as iron and magnesium. Use quinoa as a gluten-free base for grain bowls<\/a>, add it to veggie burgers<\/a> and salads<\/a>, or try it for a nutty boost in pancakes<\/a> or waffles.<\/p>\n

Chia seeds <\/p>\n

Food & Wine \/ Antonis Achilleos<\/p>\n

Protein: 5 grams per serving<\/a>\n<\/p>\n

Chia seeds are tiny, neutral-flavored seeds that expand when they\u2019re soaked in water or another liquid. In addition to about five grams of protein per two-tablespoon serving, they also contain omega-3s and fiber to help support your heart and gut function. Try making chia-seed pudding<\/a> topped with fruit for a hearty snack, or just sprinkle them on top of oatmeal, yogurt, or cereal for a quick protein boost.<\/p>\n

Parmesan cheese <\/p>\n

Foodio \/Shutterstock<\/p>\n

Protein: 10 grams per ounce<\/a>\n<\/p>\n

Parmesan cheese<\/a> has recently been hyped up on social media as the new \u201cprotein bar,\u201d but its relatively high protein content is nothing new. All cheese has some protein in it, but Parmigiano-Reggiano is especially protein-dense thanks to its long aging process (as it ages, the protein content is concentrated). In fact, Parm is a complete protein, with all nine essential amino acids. Grate it over salads, soups, pasta, and risottos \u2014 or eat it on its own as a post-workout snack.\n<\/p>\n

Nutritional yeast <\/p>\n

Getty Images<\/p>\n

Protein: 8 grams per 1\/4 cup<\/a>\n<\/p>\n

Vegans swear by nutritional yeast<\/a> for the \u201ccheesy\u201d flavor it brings to popcorn and mac and cheese. But you don\u2019t have to follow a fully plant-based diet to enjoy the extra protein boost \u2014 and pop of umami \u2014 that a shake of nutritional yeast will add to your dishes. It\u2019s also a great source of vitamin B12, which is typically found in animal products and helps to support brain function and nerve action. Sprinkle nutritional yeast on salads, pastas, or roasted veggies for extra protein and savory flavor.<\/p>\n

Green peas <\/p>\n

Greg DuPree \/ Food Styling by Chelsea Zimmer \/ Prop Styling by Julia Bayless<\/p>\n

Protein: 8 grams per cup<\/a>\n<\/p>\n

The humble pea<\/a> packs a protein punch. Although they are often thought of as vegetables and indeed bring a verdant pop to salads<\/a>, green peas are technically legumes, a family that includes beans and lentils and is known for its impressive protein content.\u00a0Look for fresh peas at farmers markets in the spring, or keep frozen peas on hand for protein-rich side dishes<\/a> or for mixing into pastas<\/a>, fried rice<\/a>, and casseroles<\/a>.\u00a0<\/p>\n

Oats <\/p>\n

Matt Taylor-Gross \/ Food styling by Amelia Rampe<\/p>\n

Protein: 5 grams per 1\/2 cup<\/a>\n<\/p>\n

Oatmeal is known as a fiber-rich breakfast that supports heart function. A\u00a0half-cup serving of dry oats indeed contains four grams of fiber \u2014 specifically beta-glucan, which is associated with lowered cholesterol levels. And that same serving contains five grams of protein. On its own, oatmeal isn\u2019t high enough in protein to make a filling breakfast. But pair it with milk, chia seeds, and slivered almonds or peanut butter<\/a> and you\u2019ve got a balanced and satisfying breakfast.\u00a0<\/p>\n

Bone broth <\/p>\n

Food & Wine \/ Photo by Robby Lozano \/ Food Styling by Emily Nabors Hall \/ Prop Styling by Josh Hoggle<\/p>\n

Protein: about 9 grams per cup<\/a> (for beef bone broth)\u00a0\n<\/p>\n

Looking for a sneaky way to add protein to your rice, pasta<\/a>, or other grains? Cook them in some bone broth. The bones and connective tissue that simmer in bone broth break down into gelatin (that\u2019s why you get that familiar jiggle when it\u2019s cold), which is made up of amino acids. Stock up on a store-bought bone broth or make your own<\/a>.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Everyone is talking about protein these days. Once the domain of shakes and bars marketed to gymgoers, protein…\n","protected":false},"author":2,"featured_media":213806,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":{"0":"post-213805","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/213805","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=213805"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/213805\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/213806"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=213805"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=213805"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=213805"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}