In our quest to incorporate more protein into our diets for muscle recovery or satiety, it’s crucial to distinguish between foods that are perceived to be high in protein and those that actually are. Despite being touted as high in this macronutrient, several foods that are often believed to be protein-rich fall short in providing substantial protein content. While these foods may offer other valuable nutrients, they may not fulfill the protein requirements that you think they are. Let’s explore ten foods that are commonly misperceived as high in protein and uncover the reality behind their protein content.
10 Not-So-High Protein Foods
Protein has most certainly become a focus in diet, fitness, and wellness culture in recent years. Fitness professionals, nutritionists, and too many online influencers to count are promoting its importance. While this is all good stuff, sometimes the messaging gets a little muffled along the way. Especially when considering vegetarian sources of protein, there are a few foods that have gotten more attention for their supposed protein content than they actually should. These are 10 foods that many people claim or think are high in protein, but actually aren’t.
1. Peanut Butter
Peanut butter has often been hailed as a plant-based protein powerhouse, but in reality, it contains only around four grams of protein per tablespoon, predominantly making it a source of healthy fats. While peanut butter can add flavor and richness to meals, it is more beneficial as a complement to dishes that require some extra protein. Consider incorporating it into smoothies with yogurt or using it in savory recipes like tofu curry to enhance the overall protein content of your meals.
2. Chia Seeds
Despite their reputation as a superfood, chia seeds offer only four grams of protein in a two-tablespoon serving. If chia seed puddings are part of your breakfast routine, it’s essential to note that their protein content might not be as high as you assume, especially if you’re using a plant-based milk alternative. To boost the protein content, pair chia seeds with a protein-rich liquid like ultra-filtered milk or Greek yogurt, creating a more balanced and satiating meal option.
3. Pistachios
Pistachios, like other nuts, are a primary source of fats with a modest protein content of six grams per one-ounce serving. While they offer valuable nutrients and are considered a complete protein source, pistachios should not be labeled as high-protein foods. Utilize pistachios in dishes where protein is already present or combine them with other protein sources such as eggs or edamame to enhance the overall protein intake of your meal.
4. Hummus
Hummus, a popular dip made from chickpeas, is often perceived as high in protein. However, it contains approximately two grams of protein per two-tablespoon serving. While hummus can provide some protein depending on its ingredients, it is more notable for its fiber and healthy fats content. To elevate the protein content, pair hummus with protein-rich foods like lean meats, eggs, or legumes, creating a balanced and satisfying snack or meal.
5. Almond Butter
Similar to peanut butter, almond butter is often promoted as a protein-rich spread, offering around three grams of protein per tablespoon. While almond butter is a valuable source of monounsaturated fats and essential nutrients, it falls relatively low in terms of protein content. To boost the protein of your almond butter sandwiches or smoothie bowls, consider layering them with additional sources of protein such as sliced turkey or Greek yogurt. This combination will not only enhance the nutritional value of your meal but also provide a more sustained source of energy.
6. Quinoa
Quinoa has gained popularity as a plant-based protein source, often advertised as a complete protein. However, it contains approximately eight grams of protein per cooked cup, making it more carbohydrate-heavy than protein-rich. To make a protein-packed quinoa bowl, pair it with high-protein ingredients like grilled chicken, tofu, or edamame to create a balanced and nutritious meal that caters to your protein needs.
7. Guacamole
Although avocados are a nutrient-dense fruit, guacamole, a dip made from mashed avocados, is not a significant source of protein, containing around two grams per two-tablespoon serving. While guacamole offers numerous health benefits from healthy fats and fiber, consider adding protein-rich ingredients like Greek yogurt or cottage cheese to create a higher-protein dip suitable for pairing with protein-containing foods like grilled shrimp or chicken skewers.
8. Steel-Cut Oats
Steel-cut oats are often included in breakfast recommendations for their fiber and slow-digesting carbohydrates. While they provide a hearty and filling meal, they contain a minimal amount of protein, offering only five grams per cooked cup. To elevate the protein content of your morning oats, top them with protein-rich additions like nuts, seeds, or a dollop of Greek yogurt, creating a balanced and satisfying breakfast option.
9. Cottage Cheese
Cottage cheese is widely recognized for its protein content, but it contains around 14 grams of protein per half-cup serving, falling short of being classified as high-protein compared to other dairy products like Greek yogurt. While cottage cheese is a valuable source of protein and calcium, consider pairing it with additional protein sources like nuts, seeds, or lean meats to amplify the protein content of your snack or meal.
10. Lentils
Lentils are frequently praised for their protein content and versatility in vegetarian dishes. While they offer a substantial amount of protein, around 18 grams per cooked cup, they are not considered a high-protein food in comparison to other legumes like chickpeas or black beans. To maximize the protein intake from lentils, incorporate them into meals with complementary protein sources like quinoa, tofu, or chicken, creating a balanced and protein-rich dish that caters to your nutritional needs.
Foods High in Protein
To ensure you are meeting your protein requirements, consider including foods that are genuinely high in protein in your diet. Of course, there are many animal sources of protein such as chicken, lean beef, eggs, Greek yogurt, and fish that are naturally high in protein. For vegetarian sources, tofu, tempeh, and imitation products can be great alternatives. Vegetarians also must consider food pairings that will get them all of the essential amino acids, for example, pairing beans with rice. If you are concerned about protein intake, there are also many good quality protein powders on the market, both whey based and vegetarian. Be sure to research the company that you’re buying from to ensure quality, with a preference towards organic, if possible. Incorporating these protein-rich foods into your meals can help you maintain muscle mass, support satiety, and promote overall health and well-being.
The Bottom Line
While certain foods are often believed to be high in protein, it’s essential to examine their actual protein content to make informed dietary choices. By understanding the protein profiles of various foods and strategically combining them with other protein sources, you can ensure you are meeting your daily protein needs for optimal health and performance. Prioritizing genuine high-protein foods in your diet will help you achieve a well-rounded and balanced nutritional intake, supporting your fitness goals and overall wellness. Remember, balance and moderation are key when it comes to building a nutritious and sustainable diet tailored to your individual needs.
Read More: 10 High Protein Foods to Eat For Breakfast, According to Dieticians