When thinking of protein, it’s easy to picture meats and beans as the main stars of the food pyramid. But there are actually plenty of other foods that pack a surprising protein punch.
Oats
If you love a warm bowl of oatmeal for breakfast, you’ll be happy to know that oats contain a decent amount of protein. According to the USDA, a half cup of dry oats provides about 5 grams of protein. While that might not seem like much, most people don’t eat oats on their own. Add milk, yogurt, almond butter, or peanut butter to your bowl to boost the protein content and create a well-rounded, satisfying breakfast.
Quinoa
Quinoa is a fantastic starch that works well in cold salads, grain bowls, or even as a replacement for rice in stir-fries and other savory dishes. One cup of cooked quinoa delivers about 8 grams of protein, making it a great plant-based option for anyone looking to increase their intake.
Pasta
Pasta lovers, rejoice! Traditional pasta made from semolina flour contains around 7 grams of protein per 2-ounce serving. While pasta sometimes gets a bad rap because of its carbohydrate content, it can easily become a balanced, high-protein meal when paired with vegetables, meat, or eggs.
Fruit
When you think of fruit, protein probably isn’t the first thing that comes to mind. But surprisingly, some fruits contain a notable amount of it. For instance, a cup of avocado offers about 3 grams of protein, while tropical options like guava pack even more—around 4.2 grams per cup. Passion fruit is another protein-rich choice that adds both flavor and nutrition to smoothies, yogurt bowls, or snacks.
Parmesan Cheese
While most cheeses contain some amount of protein, Parmesan takes the crown. Just one ounce of Parmesan provides about 10 grams of protein. It’s also packed with calcium and adds a rich, nutty flavor to countless dishes. Try grating it over omelets for breakfast or sprinkling it on top of pasta, cozy soups, or roasted vegetables for a savory protein boost.
Potatoes
Surprise! Your humble potato has more protein than you might think. A medium-sized potato offers around 4 grams of protein, plus fiber and vitamin c. Pairing potatoes with cheese, beans, or eggs makes for a hearty, balanced meal. Eat up!
