25+ Food Items That Have Much More Protein Than You Think
Finding protein-rich foods that fit into your daily routine doesn’t have to be a challenge. Whether you’re following a plant-based diet, need quick snack options, or just want to switch things up, there are plenty of delicious and nutritious choices available. From hearty grains and versatile legumes to convenient snacks and seafood, these foods offer more protein than you might expect, along with a host of other health benefits.
Incorporating a variety of these high-protein options into your meals can help you stay energized, support muscle health, and keep you feeling satisfied throughout the day. Eating well doesn’t have to be complicated—sometimes, it’s just about making smart, simple choices that fit your lifestyle and taste preferences. Here’s a list of protein-packed foods that are easy to enjoy and good for you too.
Green Peas
Green peas are more than just a side dish; they’re a surprisingly rich source of protein. According to the USDA, one cup of green peas contains nearly eight grams of protein, making them an excellent plant-based protein option that’s both convenient and budget-friendly. To put this in perspective, a 100-gram serving of grilled steak offers just 5.8 grams of protein.
Additionally, green peas are high in fiber, packing over eight grams per cup. This combination of protein and fiber helps keep you full and satisfied long after your meal. Whether added to salads, soups, or served as a simple side, green peas are an easy and nutritious way to increase your protein intake without breaking the bank.
Lentils
Lentils are a powerhouse of plant-based protein, offering about 18 grams per cup, according to the USDA. This amount is equivalent to the protein found in three large eggs, making lentils an excellent choice for those looking to boost their protein intake without relying on animal products. Additionally, lentils are packed with fiber, which helps promote satiety and digestive health.
Their versatility in the kitchen is another bonus—you can sprinkle them over salads, stir them into soups, or enjoy them as a hearty side dish with a drizzle of olive oil and a pinch of salt. Lentils are nutritious and incredibly easy to incorporate into a wide variety of meals, making them a staple in any protein-rich diet.
Guava
Guava stands out among fruits for its surprisingly high protein content, offering 4.2 grams per cup, according to the USDA. This tropical fruit isn’t just about protein, though—it’s also packed with nine grams of fiber per cup, which aids in digestion and helps you feel full longer.
On top of that, guava is a Vitamin C powerhouse, providing an astonishing 600% of your daily needs in just one cup. This makes guava a delicious snack and a nutritious addition to your diet. Add guava to fruit salads for a protein boost, infuse your water with its sweet flavor, or simply enjoy it on its own for a satisfying and healthful treat.
Blackberries
Blackberries might not be the first thing that comes to mind when you think of protein, but these little berries offer a surprising two grams of protein per cup, according to the USDA. While this might seem like a small amount, the naturally sweet and tart flavor of blackberries makes it easy to consume multiple servings in one go.
In addition to their protein content, blackberries are low in calories, making them an ideal snack for those watching their calorie intake. Consider mashing them up to spread on your morning toast instead of sugary jams or topping your yogurt with a handful to add a burst of flavor and a touch of protein. Blackberries are a delicious way to sneak more protein into your diet.