15 Foods High in Protein You Might Not Expect

Eggs, meat and fish are some of the obvious sources of protein, but some foods and drinks are higher in protein than you think. Unexpected protein-rich foods include kamut, guava, Brussels sprouts, kefir, and mung beans.

Protein is a macronutrient that provides the amino acids your body needs to perform its essential functions. Your protein needs depend on factors such as your height, age and activity level. Most active people need 1.2 to 2 grams of protein per kilogram of body weight per day, or 0.54 to 0.9 grams per pound, to maintain optimal health.

Protein: 17.9 grams per cup

Lentils are a go-to source of protein for those following a plant-based diet. One cup of lentils provides 17.9 grams of protein, which is more than what’s found in two large eggs. Lentils are also high in fiber, an important nutrient for gut health. One cup of cooked lentils contains 15.6 grams of fiber, which covers almost 56% of the daily value (DV).

Fiber helps keep your bowel movements regular and encourages the growth of helpful gut bacteria. Protein and fiber help you feel full after eating. Choosing foods rich in these nutrients can help promote weight loss and prevent overeating.

Protein: 8.58 grams per cup

Peas are legumes rich in plant proteins. One cup of cooked peas contains 8.58 grams of protein. The same serving provides 8.8 grams of fiber, making peas especially filling.

Pears are also rich in folate, a B vitamin that is particularly important during pregnancy because of its role in fetal development. One cup of cooked peas covers 16.83% and 25% of the folate needs of pregnant and non-pregnant people.

Protein: 9.48 grams per ounce

Hemp seeds are the edible seeds of Cannabis sativa L. factory. Although tiny, hemp seeds provide impressive nutrients, including protein. A 1-ounce (0.25 cup) serving of hemp seeds contains 9.48 grams of plant-based protein, making them a good choice for people following a vegan or vegetarian diet.

Hemp seeds are also rich in magnesium, a mineral that helps regulate blood sugar, blood pressure and stress. A 1-ounce serving of hemp seeds contains 210 milligrams of magnesium, or 50 percent of the DV. You can use hemp seeds as a nutritious topping for granola, overnight oatmeal, and salads.

Protein: 18.5 grams per cup

Edamame are immature soybeans with a vibrant green color and a mild, nutty flavor. They provide filling, plant-based protein and fiber. One cup of edamame contains 18.5 grams of protein and 8.06 grams of fiber, which covers almost 29% of your daily fiber needs.

Their high fiber content is a good choice for people with high cholesterol levels. Fiber reduces the absorption of cholesterol in your digestive tract and increases its excretion through the stool. Edamame is also a source of nutrients involved in blood pressure regulation, like potassium and magnesium, making it a heart-healthy option.

Protein: 8.45 grams per ounce

With their nutty flavor and crunchy texture, pumpkin seeds are a delicious way to increase your protein intake. A 1-ounce serving of toasted pumpkin seeds contains 8.45 grams of protein. Pumpkin seeds also provide several vitamins and minerals, such as zinc. One ounce of pumpkin seeds covers 20% of the daily value of zinc. This mineral is involved in immune function, wound healing and protein synthesis.

Add a pinch of toasted or raw pumpkin seeds to plant-based dishes to increase their protein content. You can enjoy pumpkin seeds in oatmeal and salads.

Protein: 8 grams per cup

Quinoa has a higher protein content than other carbohydrate sources, such as white rice. One cup of cooked quinoa provides 8 grams of protein. The same serving of white rice provides only 3.52 grams.

Quinoa is also rich in fiber, which supports and protects digestive and heart health. It is also rich in folate, magnesium, zinc and iron. Try using this nutritious grain as a simple side dish and adding it to grain bowls, soups and salads.

Protein: 9.21 grams per cup

Kefir is a fermented yogurt drink rich in protein. One cup of low-fat plain kefir contains 9.21 grams. Drinking a high-protein smoothie made with kefir, frozen fruit, and a protein powder before or after a workout can help you gain muscle mass and promote muscle recovery.

Drinking kefir can also support gut health. It promotes the growth of helpful bacteria in the large intestine and protects against dysbiosis or an unbalanced gut.

Protein: 4.86 grams per ounce

Chia seeds contain 4.86 grams of protein per ounce. They’re a good option for people with diabetes because they’re rich in nutrients that regulate blood sugar, like protein, fiber, and magnesium. Fiber and protein help slow the release of sugar into your blood. Magnesium is essential for carbohydrate metabolism and the secretion of insulin, a hormone that regulates blood sugar.

You can use chia seeds as a protein-rich topping for smoothie bowls, oatmeal, and cereal. You can also try making chia pudding, which is a protein-rich snack or dessert.

Protein: 9.82 grams per cup

Kamout is a type of ancient wheat that is higher in protein than other types of wheat, such as durum and red wheat. One cup of cooked kamut contains 9.82 grams of protein and is also a source of fiber, iron, selenium and zinc. Kamut contains higher levels of antioxidants, such as polyphenols, carotenoids and flavonoids, than durum wheat. Antioxidants help protect cells from damage that could otherwise lead to disease.

Kamut has a firm and soft texture. You can enjoy its nutty flavor in soups, stews and vegetable dishes.

Protein: 14.2 grams per cup

Mung beans are legumes known for their high nutrient content, especially protein. These tiny green beans provide 14.2 grams of protein per cooked cup. They’re also packed with fiber, folic acid, potassium, and several other essential nutrients. Research has shown that mung beans are rich in polyphenol compounds that may reduce the risk of certain cancers, such as gastric cancer.

Mung beans have a tender texture and mild taste. You can enjoy mung beans in recipes like soups and curries.

Protein: 10 grams per cup

Teff is an ancient grain that provides 10 grams of protein and 7.06 grams of fiber per cup. You can consume teff as a more nourishing, blood sugar-friendly carbohydrate alternative to refined grains like white rice and bread. Teff is also a source of magnesium, necessary for regulating blood sugar levels. One cup of teff contains 126 milligrams of magnesium, which covers 30% of the DV.

Teff works well in most grain-based recipes. You can use it in place of refined grains to increase the nutritional value of your diet.

Protein: 5.73 grams per ounce

Consider pistachios if you’re looking for a protein-rich snack to take with you on the go. Pistachios provide 5.73 grams of protein per ounce, making them one of the highest protein nuts you can eat. They’re also high in fiber, healthy fats, B vitamins, and vitamin E, all of which play an essential role in health.

You can enjoy the pistachios on their own. Try pairing them with other fiber-rich ingredients like dried fruit for a filling and nutritious snack.

Protein: 11.6 grams per cup

One cup of cooked lima beans contains 11.6 grams of protein and 19% and 30% of your daily needs for vitamin C and magnesium. Lima beans have a buttery texture and mild taste that work well in recipes like pastas, grain dishes, and soups.

Protein: 3.98 grams per cup

One cup of cooked Brussels sprouts contains 3.98 grams of protein. Brussels sprouts, which look like tiny cabbages, are also rich in vitamin C, vitamin K and folate. The same serving covers 108%, 182% and 23% of the DV for these nutrients, respectively.

Brussels sprouts are usually enjoyed cooked, but are also delicious raw in dishes like salads. Try making a salad of thinly sliced ​​Brussels sprouts with other protein-rich ingredients like nuts and Manchego cheese.

Protein: 4.21 grams per cup

Fruits are generally not rich sources of protein, but guava is an exception. Guava is a tropical fruit that provides 4.21 grams of protein per cup. This sweet and tart fruit, rich in protein, is also high in vitamin C, with 376 milligrams per cup, or more than 400 percent of your daily needs. Vitamin C is an antioxidant that protects cells from damage. It also helps synthesize dopamine and produce collagen.

You can pair guava with nuts and cheese for a quick snack. Try enjoying guava as a naturally sweet topping on yogurt or oatmeal.