11 Healthy Foods with Surprisingly High Protein Content

Are you looking to increase your protein intake and enjoy other nutritional benefits? Some superfoods contain surprisingly high levels of protein, making it easier to meet your dietary requirements. We consulted Board-Certified Sports Dietitian Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva and co-author of Flat Belly Cookbook for Dummies, for her recommendations on 11 superfoods that are exceptionally high in protein and worth incorporating into your diet.

Nutritional Yeast

Nutritional yeast is the first item on her list. “Has a cheesy flavor and is loaded with B12 (especially fortified versions),” says Collingwood.

Protein: ~8g per 2 tablespoons

Spirulina

One such superfood rich in protein may come as a surprise – spirulina. According to Collingwood, this blue-green algae is composed of 60–70% protein by weight when dry. Not only that, but it also boasts high levels of B vitamins and iron.

Protein: ~4g per tablespoon

[slietitle num=”3″]Pumpkin Seeds[/slidetitle]

Pumpkin seeds are a great snack to amp up protein intake. “Also high in magnesium, zinc, and healthy fats,” says Collingwood.

Protein: ~7g per ounce

Hemp Seeds

She also recommends hemp seeds. The superfood is a “complete protein source with omega-3 and omega-6 fatty acids,” she says.

Protein: ~10g per 3 tablespoons

Chia Seeds

Chia seeds, whether consumed as a beverage or used in pudding, are another protein powerhouse superfood. Collingwood highlights that they are a great source of fiber and omega-3 fatty acids as well.

Protein: ~5g per ounce

Quinoa

Quinoa is an excellent grain rich in protein. “A complete plant-based protein with all nine essential amino acids,” she says.

Protein: ~8g per cooked cup

Lentils

Lentils are an excellent legume for many reasons, including their high protein content. “Rich in iron, folate, and fiber — a vegetarian staple,” she says.

Protein: ~18g per cooked cup

Edamame

Edamame, a Japanese restaurant favorite, is also surprisingly high in protein. “Young soybeans are also high in fiber, iron, and calcium,” Collingwood reveals.

Protein: ~17g per cooked cup

Greek Yogurt

Greek Yogurt (plain, nonfat) is another superfood, per Collingwood. “Lower in sugar and high in calcium and probiotics,” she says.6254a4d1642c605c54bf1cab17d50f1e

Protein: ~20g per 7-ounce container

Cottage Cheese

Cottage cheese is an excellent source of protein with other nutritional benefits. “Also provides calcium, selenium, and vitamin B12,” Collingwood states.

Protein: ~14g per ½ cup

Almonds

Last on her list? Almonds. What makes the nut a superfood? “Also packed with healthy fats, vitamin E, and magnesium,” says Collingwood.

Protein: ~6g per ounce (23 almonds)