Would you like to elevate your protein intake while enjoying various other nutritional advantages? Certain superfoods possess remarkably high protein content, making it easier for you to meet your dietary objectives. We consulted Board-Certified Sports Dietitian Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, who is also known as The Diet Diva and co-author of Flat Belly Cookbook for Dummies, to suggest 11 superfoods that are surprisingly high in protein and that you should incorporate into your diet immediately.
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
Another superfood surprisingly abundant in protein is spirulina. Collingwood describes it as “a blue-green algae that’s 60–70% protein by dry weight” and notes its richness in 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, which can be consumed by drinking or using them to make pudding, are another protein-rich superfood. Collingwood mentions, “They are also an excellent source of fiber and omega-3s.”
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.
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)
