If you’re trying to add more protein to your diet—whether to help your muscles recover after a workout or simply to stop your stomach from growling hours before lunch—there’s no shortage of little ways to help get there. But if you’re hoping for a single ingredient to do most of the heavy lifting, you might want to look at your options a little more carefully.
That’s because a bunch of foods that are commonly touted as high in protein actually aren’t the best sources of that important macro—meaning that although they do have some, it’s usually not enough to get you to the recommended 15 grams or so of protein per meal without anything else.
“The key issue here is that many of these so-called ‘high-protein’ foods are secondary sources of protein,” Sapna Peruvemba, MS, RDN, founder of Health by Sapna, tells SELF. While they do contain some, the majority of their makeup actually comes from other macros, like fat or carbs.
That doesn’t mean these foods are less deserving of a spot on your plate—fat supports cell growth and helps us absorb other nutrients like vitamins A and E, and carbs are the body’s main source of energy—but if you’re focused on protein goals, you’re better off considering them helpful sidekicks rather than the central hero in their own right. Here, nine foods that are commonly misconstrued as protein-packed—and some expert-approved ways to beef them up.
1. Peanut Butter
A quick scroll of GymTok will have you believe that peanut butter is the poster child for plant-based sources of protein. In reality, the nutty spread is primarily a great source of healthy fats; its protein content is a meager four grams per tablespoon, says Peruvemba.
Skimping on protein doesn’t make it lack in taste, though, so continue spooning it out—just use it to round out a meal that could benefit from a few extra grams of the macro instead, she says. That could be in a smoothie that already has a fair amount of it (say, in the form of yogurt or whole milk) or in savory dishes like tofu curry or soup.
2. Chia Seeds
Four grams in two tablespoons is not nothing, but it also doesn’t mean your go-to chia seed pudding is the protein-dense breakfast you might have thought it was. And that’s particularly the case if you’re soaking the seeds in a dairy alternative like almond or oat milk, Wendy Lopez, MS, RD, the cofounder of Diabetes Digital, a virtual nutrition counseling platform for people with prediabetes and diabetes, tells SELF.
But chia seeds have a lot of great benefits aside from protein (their notably high fiber content being one of the main draws). So don’t abandon your morning pudding. Rather, doctor it up with a liquid that will deliver on your protein demands, she says.
If you don’t have a problem with dairy, consider using ultra-filtered milk, which has almost twice as much protein as the traditional kind (and almost none of the lactose), Cara Harbstreet, MS, RD, of Street Smart Nutrition, tells SELF. Or stir a fourth of a cup of Greek yogurt in with regular old whole milk before adding it to your seeds. Or try a different plant-based alternative. Soy milk, for instance, has roughly seven grams of protein per cup, which, when combined with two tablespoons of chia seeds and two scoops of peanut butter (for both flavor and a few extra grams of protein), will safely put you past the recommended 15 grams per meal.
3. Pistachios
Pistachios—and nuts of all kinds—are primarily fat sources, with a bit of protein mixed in for good measure. With the green nut, though, you will get slightly more protein than with other varieties (six grams per one-ounce serving, compared to just four grams in the same amount of walnuts) and they’re a complete protein, which means they contain all nine essential amino acids our bodies need to synthesize the macro, says Harbstreet. “It’s nothing to scoff at, as this can be a valuable source of plant-based protein, heart-healthy fats, fiber, and flavor, but pistachios probably shouldn’t be framed as a ‘high-protein’ food.”
Consider adding them to a dish where protein is already present—or maybe falling short by a few grams, says Peruvemba. That could be atop a salad that also has eggs and edamame, or in a creamy lentil soup that could benefit from the crunch and the extra protein.
4. Quinoa
Quinoa’s reputation comes from the fact that it contains eight grams per one-cup serving, and that it’s a complete protein unlike a lot of other grains, says Lopez. But you shouldn’t expect it to deliver on your protein demands solo. Even when paired with one egg and a side of sautéed vegetables, you’d still only be getting about 14 grams total in a meal
It still deserves a top spot in your pantry: It packs five grams of fiber per cup, and is a plant-based complete protein. Pair it with other protein sources to get the most out of it, like in a hearty bean stew, or as the base for soaking up a rich sauce from a flavorful tofu or tempeh stir-fry.
5. Eggs
When we think of classic primary sources, the list goes: meat, fish, dairy, and eggs. And eggs are definitely a valuable and complete protein source, but it’s important to keep in mind that you’re only getting six grams from each one, Harbstreet says. To put that in perspective, you’d need to eat three to surpass the protein recommendation per meal.
It’s tempting to crack open a hard-boiled egg for breakfast and move on with your morning, especially if you’re tight on time, but doing so will probably leave you hungry for more sooner than you’d like. That doesn’t mean that you have to forgo them, though. Instead, keep them handy for high-protein snacking, or pair them with another protein source for a complete meal. That could be two scrambled eggs with a quarter cup of Greek yogurt—which will add a couple grams and make them fluffier. Or add a poached egg to a salad that also has edamame, cheese, and beans, three other protein-rich ingredients.
6. Chickpeas
We at SELF are famous fans of chickpeas, mainly for their high-fiber content and the fact that they’re endlessly versatile. That being said, their protein content leaves a little to be desired—you’ll get just seven grams of the stuff from a half-cup serving, says Peruvemba.
Again, the trick to reaping the protein benefits of an ingredient like this is to pair it with other protein-rich food for a fully satisfying meal, or enjoy it solo but in snack form. Peruvemba’s partial to hummus with chips or veggies. Pairing it with a cup of quinoa, plus spices and veggies, will also put you firmly over the 15-gram protein mark.
7. Yogurt
Yogurt can be a good source of protein, but it depends on which one you choose, says Peruvemba. For instance, plain, traditional yogurt contains just under six grams per six ounce serving, while you’ll get 17 grams or more than double from the same amount of Greek yogurt.
Still, she adds that it’s a good idea to pair it with other foods since protein and fats are all you’re really getting from yogurt, tasty as it may be. Including fiber and complex carb-rich ingredients, like nuts, seeds, and fruit, will ensure you stay nice and full until your next meal.
8. Brussels Sprouts
Vegetables in general don’t have much protein, says Harbstreet. But some, like brussels sprouts, have a tad more than others—three grams per one cup serving in this case. That’s not nothing, but it’s not a ton either.
So add them to a meal where protein is already present (think in a baked chicken dish or with a salad that has cheese, eggs, and edamame). That way, you’ll get a bit more of that essential nutrient—and a little closer to your goal of eating more veggies everyday, she says.
9. Bone Broth
A huge myth in the nutrition world is that you can replace entire meals by just drinking bone broth—that somehow this liquid will deliver all the protein you need to feel full, but that’s just not true; it isn’t a suitable meal in its own right, says Harbsteet.
While the exact amount of protein varies depending on the brand, the average bone broth contains just 10 grams of protein per one and one-half cup. “That’s not too shabby, but it’s not the quick-fix elixir many proponents claim it is,” she adds. Instead of drinking it on its own, you’ll benefit way more from its protein content by combining it with other protein-rich ingredients, whether that’s using it to cook quinoa, in a stew with beans, or as the base for a rich pasta sauce.
Credit: self.com
