Protein is the ultimate macronutrient when it comes to building and repairing muscle tissue, maintaining energy levels, and staying healthy, but then most people are familiar only with popular sources of protein like fish, meat, dairy, and eggs.
In this blog post, we’ll look at some surprising sources of protein you need to try. Foods that are rich in protein, but are not as highly regarded as popular choices like chicken, turkey, beef, and seafood.
15 Surprising Sources of Protein
Try these fifteen foods to increase your protein intake and add variety to your diet.
1. Lentils
Lentils are small, nutritious legumes packed with protein, fiber, and essential minerals. They cook quickly, making them a convenient and versatile ingredient for soups, stews, and salads.
Lentils Nutrition Facts
Based on USDA data, 100g of lentils (raw) contain:
- Protein: 24.6g
- Energy : 352
- Fat: 1.06g
- Carbs: 63.4g
- Fiber: 10.7g
- Total Sugars 2.03g
- Calcium: 35mg
- Iron: 6.51mg
- Magnesium: 47mg
- Phosphorus: 281mg
- Potassium: 677 mg
- Sodium: 6mg
- Zinc: 3.27mg
- Vitamin C: 4.5mg
Lentils come in various colors like green, brown, and red, each adding a unique texture and flavor to dishes.
2. Chickpeas
Chickpeas, also known as garbanzo beans, are an excellent source of plant-based protein, offering about 15 grams per cup when cooked.
Often overshadowed by more well-known protein sources, these legumes pack a punch with their nutty flavor and versatility. They can be transformed into creamy hummus, crunchy roasted snacks, or hearty additions to salads and stews.
Chickpeas Nutrition Facts
Per USDA data, 100g of chickpeas contains:
- Protein: 21 g
- Calories: 372
- Carbs: 60 g
- Fat: 6.27 g
- Fiber: 4 g
- Sugars: 1.5 g
- Calcium: 111 mg
- Iron: 5.09 mg
- Magnesium: 700 mg
- Phosphorus: 1650 mg
- Potassium: 1200 mg
- Sodium: 5 mg
- Zinc: 9.9 mg
- Copper: 1.6 mg
- Manganese: 7.6 mg
- Vitamin C: 0.5 mg
3. Seitan
Seitan is yet another surprising source of protein you should try. Also called wheat meat or gluten meat, seitan is a meat-like food made from gluten, the main protein in wheat. 2 ounces of seitan contains 17g of protein, which is about 30%.
It also boasts a texture and flavor that closely mimics meat, making it a great choice for those seeking plant-based protein.
Seitan Nutrition Facts
Based on data from the USDA, 2 ounces (57 grams) of crumbled seitan contains:
- Protein: 17 g
- Calories: 100
- Fat: 0.5g
- Carbs: 6g
- Fiber: 1g
- Iron: 1.5mg
- Sodium: 440mg
- Calcium: 39.9mg
Its impressive protein content, combined with its versatility in cooking, makes seitan an excellent option for boosting protein intake in vegetarian and vegan diets.
4. Chia Seeds
Chia seeds might be small, but they pack a surprising punch when it comes to protein. With about 4 grams of protein per ounce, they’re an unexpected yet valuable source of this essential nutrient.
Beyond their protein content, chia seeds are also rich in fiber, omega-3 fatty acids, and various micronutrients.
Chia Seeds Nutrition Facts
According to the USDA, 100g of chia seeds contain:
- Protein: 16.5 g
- Calories: 486
- Fat: 30.7g
- Carbs: 42.1g
- Fiber: 34.4g
- Calcium: 631mg
- Iron: 7.72mg
- Magnesium: 335mg
- Sodium: 16mg
- Zinc: 4.58mg
Their ability to absorb liquid and form a gel-like consistency makes them a versatile addition to smoothies, yogurt, and baked goods, offering a nutritious boost in a tiny package.
5. Tempeh
Tempeh is another potent source of protein you probably haven’t thought about. It offers around 15 grams per half-cup serving.
Made from fermented soybeans, this traditional Indonesian food not only delivers a significant protein boost but also provides probiotics, which support gut health.
Tempeh Nutritional Value
Per USDA, 100g of tempeh contains:
- Protein: 20.3 g
- Calories: 192
- Fat: 10.8g
- Carbs: 7.64g
- Calcium: 111mg
- Iron: 2.7mg
- Magnesium: 81mg
- Potassium: 412mg
- Sodium: 9mg
- Zinc: 1.14mg
- Manganese: 1.3mg
Its firm texture and nutty flavor make it a versatile ingredient, easily taking on the taste of various marinades and seasonings.
6. Greek Yogurt
A 100g of Greek yogurt contains over 10% protein and less than 1% fat content.
Its thick, creamy texture is due to the straining process that removes excess whey, concentrating its protein content. This makes Greek yogurt a powerhouse for those looking to boost their protein intake, whether as a breakfast staple, snack, or ingredient in savory dishes.
Greek Yogurt Nutrition Facts
Using USDA data, 100g of Greek yogurt contains:
- Protein 10.3 g
- Fat: 0.37g
- Carbs: 3.64g
- Sugars: 3.27g
- Calcium: 111mg
- Iron: 0.07mg
- Magnesium: 10.7mg
- Phosphorus: 136mg
- Potassium: 141 mg
- Sodium: 36mg
- Zinc: 0.53mg
- Nitrogen 1.61g
You can take Greek yogurt as a snack or as an ingredient in savory dishes.
7. Edamame
Edamame are immature soybeans that are harvested when they’re still green and tender. They’re a popular snack in many Asian cultures, which are not only a delicious appetizer but also a great source of protein, with about 17 grams of protein per 1 cup serving.
They are also rich in fiber, vitamins, and minerals, making them a perfect addition to salads, stir-fries, or enjoyed on their own with a sprinkle of salt.
Edamame Nutrition Facts
According to the USDA, 100 g of cooked edamame contains:
- Protein: 11 g
- Calories: 122
- Carbs: 10 g
- Fat: 0.6 g
- Fiber: 5 g
- Sodium: 6 mg
- Potassium: 436 mg
Edamame can be steamed, boiled, or roasted for a tasty and nutritious snack.
8. Cottage Cheese
Often overlooked, cottage cheese is an excellent source of protein, with around 14 grams per half-cup serving.
It is also low in fat and high in calcium, making it a great option for increasing protein intake while managing calorie consumption.
Cottage Cheese Nutrition
A 100g of cottage cheese (full fat, large or small curd), according to the USDA, contains:
- Protein: 11.6 g
- Fat: 4.22g
- Carbos: 4.6g
- Calcium: 88mg
- Magnesium: 9.2mg
- Phosphorus: 154mg
- Potassium: 124mg
- Sodium: 350mg
- Zinc: 0.45mg
Enjoy it plain, or mix in fruits and nuts for added flavor.
9. Quinoa
While you may be familiar with quinoa, chances are you don’t really consider it a *great* source of protein. It’s a versatile grain that’s not only a great source of protein but also a complete one. It is often touted as a superfood because it contains all nine essential amino acids the body needs.
One cup of cooked quinoa provides about 8g of protein, is packed with fiber and nutrients, and is also gluten-free. Being a grain, it’s a great option for vegans and individuals on plant-based diets.
Quinoa Nutrition Facts
Based on USDA data, 1 cup (185g) of quinoa contains:
- Protein: 8.14 g
- Calories: 222 kcal
- Fat: 3.55g
- Carbs 39.4g
- Fiber: 5.18g
- Sugars : 1.61g
- Calcium: 31.4mg
- Iron: 2.76mg
- Magnesium: 118mg
- Phosphorus: 281mg
- Potassium: 318mg
- Sodium: 13mg
- Zinc: 2.02mg
- Vitamin B-6: 0.228mg
Use it as a base for salads, as a side dish, or even in soups.
10. Hemp Seeds
And lastly on our list of surprising sources of protein you need to add to your diet is hemp seeds. Hemp seeds are a protein powerhouse; they’re not only rich in protein but also provide all nine essential amino acids, making them a complete protein source.
The seeds pack about 10 grams of protein per three tablespoons.
Along with protein, hemp seeds offer a good dose of healthy fats, including omega-3 and omega-6 fatty acids, and essential minerals, making them a nutrient-dense and unexpected protein boost.
Nutrition Facts of Hemp Seeds
100g of hemp seeds will, according to the USDA, provide:
- Protein: 31.6 g
- Calories: 553
- Fat: 48.8g
- Carbs: 8.67g
- Fiber: 4g
- Sugars: 1.5g
- Calcium: 70mg
- Iron: 7.95mg
- Magnesium: 700mg
- Phosphorus: 1650mg
- Potassium: 1200mg
- Sodium: 5mg
- Zinc: 9.9mg
- Copper: 1.6mg
- Manganese: 7.6mg
- Vitamin C: 0.5mg
With their mild, nutty flavor and crunchy texture, you add them to smoothies, salads, and yogurt.
And there you have it: 10 surprising sources of protein you’ve probably never thought about.
Conclusion
When it comes to protein, most people immediately think of traditional sources like meat, dairy, and legumes. However, there are many unexpected foods that can provide a significant protein punch.
From quinoa to tempeh to Hemp seeds, try the foods listed in this post to add variety and nutrition to your diet.