12 Foods That Are Shockingly High in Protein

Protein is essential for energy, muscle repair, and keeping you full. While chicken, beef, and eggs are obvious choices, many surprising foods pack a protein punch. Here are 12 protein-rich foods you might not expect — and why you should add them to your diet.

Greek Yogurt

Creamy and versatile, Greek yogurt has nearly double the protein of regular yogurt. A single cup can provide 15–20 grams of protein — perfect for breakfast, smoothies, or a snack.

Cottage Cheese

Low in fat but high in protein, cottage cheese is a favorite among fitness enthusiasts. One cup delivers about 25 grams of protein, making it a filling addition to salads or a late-night snack.

Lentils

A plant-based powerhouse, lentils offer around 18 grams of protein per cooked cup. They’re also rich in fiber, making them perfect for soups, stews, or hearty salads.

Edamame

These young soybeans are a protein-packed snack with about 17 grams per cup. Steam, sprinkle with a little salt, and enjoy as a quick, energizing bite.

Quinoa

Unlike most grains, quinoa is a complete protein, offering all nine essential amino acids. One cooked cup provides 8 grams of protein and a boost of fiber, iron, and magnesium.

Almonds

Snack smart with almonds, which provide 6 grams of protein per ounce. They’re also full of healthy fats and vitamin E — a win for heart and brain health.

Chia Seeds

Tiny but mighty, chia seeds pack 5 grams of protein per 2 tablespoons. They also absorb liquid to create a thick, pudding-like texture that’s perfect for breakfast or desserts.

Peanut Butter

A classic favorite, peanut butter delivers 8 grams of protein per 2 tablespoons. Spread on toast, add to smoothies, or enjoy with apples for a protein-rich snack.

Eggs

One of the most versatile and affordable protein sources, eggs offer about 6 grams per large egg. Boil, scramble, or bake — they work in countless dishes.

Tuna

Canned or fresh, tuna is lean and protein-dense, with about 22 grams per 3-ounce serving. Perfect for salads, sandwiches, or a quick protein boost.

Seitan

Also called wheat meat, seitan is a favorite among vegetarians and vegans. With about 25 grams of protein per 3-ounce serving, it’s ideal for stir-fries, sandwiches, or grilled dishes.

Tempeh

Fermented soy goodness, tempeh packs about 21 grams of protein per 3-ounce serving. It’s nutty, firm, and perfect for marinating and grilling.

Spirulina

This blue-green algae may sound unusual, but just 2 tablespoons of spirulina powder provide about 8 grams of protein. Add it to smoothies for a green boost with serious nutritional punch.

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