15 Foods High in Protein You Might Not Expect

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

Protein is a macronutrient that provides the amino acids your body needs to perform essential functions. Your protein needs depend on factors like your body size, age, and activity levels. Most active people need between 1.2-2 grams of protein per kilogram of body weight a day, or 0.54-0.9 grams per pound, to support optimal health.

Protein: 17.9 grams per cup

Lentils are a go-to source of protein for those on plant-based diets. 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 nearly 56% of the Daily Value (DV).

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

Protein: 8.58 grams per cup

Peas are legumes that are rich in plant-based protein. One cup of cooked peas contains 8.58 grams of protein. The same serving provides 8.8 grams of fiber, which makes peas particularly filling.

Pears are also high in folate, a B vitamin that’s especially important during pregnancy due to its role in fetal development. One cup of cooked peas covers 16.83% and 25% of folate needs for pregnant and non-pregnant people.

Protein: 9.48 grams per ounce

Hemp seeds are the edible seeds of the Cannabis sativa L. plant. Though tiny, hemp seeds provide impressive nutrients, including protein. A 1-ounce (0.25 cups) serving of hemp seeds contains 9.48 grams of plant-based protein, which makes them a good choice for people who follow vegan or vegetarian diets.

Hemp seeds are also high in magnesium, a mineral that helps regulate blood sugar, blood pressure, and stress. A 1-ounce serving of hemp seeds packs 210 milligrams of magnesium, or 50% of the DV. You can use hemp seeds as a nutritious topping for granola, overnight oats, 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 nearly 29% of your daily fiber needs.

Their high fiber content is a good choice for people with high cholesterol. Fiber reduces cholesterol absorption in your digestive tract and increases its excretion through your stool. Edamame is also a source of nutrients involved in blood pressure regulation, such as potassium and magnesium, which makes 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 boost your protein intake. A 1-ounce serving of roasted pumpkin seeds contains 8.45 grams of protein. Pumpkin seeds also supply several vitamins and minerals, such as zinc. One ounce of pumpkin seeds covers 20% of the DV for zinc. This mineral is involved in immune function, wound healing, and protein synthesis.

Add a sprinkle of roasted or raw pumpkin seeds to plant-based dishes to increase their protein content. You may enjoy pumpkin seeds in oats 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 just 3.52 grams.

Quinoa is also high in fiber, which supports and protects digestive and heart health. It’s also high 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 gram per cup

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

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

Protein: 4.86 grams per ounce

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

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

Protein: 9.82 grams per cup

Kamut is an ancient type of wheat that’s higher in protein than other types of wheat, like 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 has higher levels of antioxidants, such as polyphenols, carotenoids, and flavonoids, than durum wheat. Antioxidants help protect cells from damage that may otherwise lead to disease.

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

Protein: 14.2 grams per cup

Mung beans are legumes known for their high content of nutrients, including protein. These tiny green beans provide 14.2 grams of protein per cooked cup. They are also packed with fiber, folate, potassium, and several other essential nutrients. Research has shown that mung beans are high in polyphenol compounds that may lower your risk of certain cancers, like gastric cancer.

Mung beans have a tender texture and mild taste. You may 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 may consume teff as a more filling and blood-sugar-friendly carbohydrate alternative to refined grains like white rice and bread. Teff is also a source of magnesium, which is required for blood sugar regulation. 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 boost the nutritional value of your diet. 

Protein: 5.73 grams per ounce

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

You can enjoy pistachios on their own. Try pairing them with other high-fiber 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 works well in recipes like pasta, grain dishes, and soups.

Protein: 3.98 grams per cup

One cooked cup of Brussels sprouts contains 3.98 grams of protein. Brussels sprouts, which resemble tiny cabbages, are also high 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 commonly enjoyed cooked but are also delicious raw in dishes like salads. Try making a salad of thinly sliced Brussels sprouts with other high-protein ingredients like walnuts and manchego cheese. 

Protein: 4.21 grams per cup

Fruits typically are 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 tangy high-protein fruit is also high in vitamin C, with 376 milligrams per cup, which is more than 400% of your daily needs. Vitamin C is an antioxidant that protects cells against 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.