10 Surprising High-Protein Foods – uaetodaynews

10 Surprising High-Protein Foods – uaetodaynews

Everyone is talking about protein these days. Once the domain of shakes and bars marketed to gymgoers, protein is now being touted in popcorn, smoothiesand even Starbucks drinks.

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’s 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.

You probably know you get protein when you eat foods like meat, eggs, or beans — indeed, a standard serving of chicken breast or steak tenderloin contains about 25 grams of protein each, two eggs deliver about 12 grams of protein, and one cup of chickpeas 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.

The Recommended Daily Allowance 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.)

It’s important to remember that overall health doesn’t 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 — we’re looking at you, brownies and french fries). But if you’re looking to add more protein to the mix, here are some unexpected foods to help you meet your goals.

Pasta

Photo by Tara Donne / Food Styling by Chris Lanier / Prop Styling by Raina Kattelson

Protein: 7 grams per two ounces

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, sausageor white beans to your dish. For even more protein in your bowl, try a bean-based pasta. Chickpea pasta has 14 grams of protein and eight grams of fiber per serving, which helps to fill you up.

Pistachios

Aniko Hobel / Getty Images

Protein: 6 grams per 1 ounce

You might know that peanuts and almonds are high in protein, but pistachios are also a good source, with one serving (about 49 nuts) providing as much protein as an egg. That doesn’t mean you can count your Dubai chocolate as a protein bar, but it does make this nut a great choice for snacking or adding to salads and even pesto. In addition to fiber, a serving of pistachios contains three grams of fiber and some fats that are beneficial to heart function.

Guava

Wokephoto17 / Getty Images

Protein: 4 grams per 1 cup

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. Guavaa tropical fruit with a sweet, tangy flavor, has about four grams per cup, whereas a cup of raspberries or blueberries contains just one gram each. What’s more, guava is rich in vitamin C and fiber. Enjoy it on a fruit platteradd it to a salad, or pair with cottage cheese or Greek yogurt for a high-protein breakfast.

Quinoa

Kelsey Hansen / Food Styling by Lauren McAnelly / Prop Styling by Joseph Wanek

Protein: 8 grams per 1 cup cooked quinoa

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’t 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 bowlsadd it to veggie burgers and saladsor try it for a nutty boost in pancakes or waffles.

Chia seeds

Food & Wine / Antonis Achilleos

Protein: 5 grams per serving

Chia seeds are tiny, neutral-flavored seeds that expand when they’re 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 topped with fruit for a hearty snack, or just sprinkle them on top of oatmeal, yogurt, or cereal for a quick protein boost.

Parmesan cheese

Foodio /Shutterstock

Protein: 10 grams per ounce

Parmesan cheese has recently been hyped up on social media as the new “protein bar,” 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 — or eat it on its own as a post-workout snack.

Nutritional yeast

Getty Images

Protein: 8 grams per 1/4 cup

Vegans swear by nutritional yeast for the “cheesy” flavor it brings to popcorn and mac and cheese. But you don’t have to follow a fully plant-based diet to enjoy the extra protein boost — and pop of umami — that a shake of nutritional yeast will add to your dishes. It’s 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.

Green peas

Greg DuPree / Food Styling by Chelsea Zimmer / Prop Styling by Julia Bayless

Protein: 8 grams per cup

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

Oats

Matt Taylor-Gross / Food styling by Amelia Rampe

Protein: 5 grams per 1/2 cup

Oatmeal is known as a fiber-rich breakfast that supports heart function. A half-cup serving of dry oats indeed contains four grams of fiber — specifically beta-glucan, which is associated with lowered cholesterol levels. And that same serving contains five grams of protein. On its own, oatmeal isn’t high enough in protein to make a filling breakfast. But pair it with milk, chia seeds, and slivered almonds or peanut butter and you’ve got a balanced and satisfying breakfast.

Bone broth

Food & Wine / Photo by Robby Lozano / Food Styling by Emily Nabors Hall / Prop Styling by Josh Hoggle

Protein: about 9 grams per cup (for beef bone broth)

Looking for a sneaky way to add protein to your rice, pastaor other grains? Cook them in some bone broth. The bones and connective tissue that simmer in bone broth break down into gelatin (that’s why you get that familiar jiggle when it’s cold), which is made up of amino acids. Stock up on a store-bought bone broth or make your own.

Disclaimer: This news article has been republished exactly as it appeared on its original source, without any modification.
We do not take any responsibility for its content, which remains solely the responsibility of the original publisher.

Author: Lisa Valente, MS, RD
Published on: 2025-10-06 15:00:00
Source: www.foodandwine.com

Author: uaetodaynews
Published on: 2025-10-06 11:16:00
Source: uaetodaynews.com