Looking to boost your protein game while reaping a host of other nutritional benefits? You’re in for a treat! Some superfoods pack a surprisingly hefty protein punch, making it easier than ever to meet your dietary goals. We reached out to the esteemed sports dietitian Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT—affectionately known as Dietdivan—and the co-author of the enlightening Flat Belly Cookbook for Dummies to spotlight 11 superfoods that are shockingly high in protein and should find a cozy spot in your diet.
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Nutritional Yeast
First up: nutritional yeast. Collingwood describes it as possessing a delightful cheese-like flavor while being a powerhouse of B12—especially if you opt for fortified varieties. Who knew cheese could be so nutritious?
Protein: ~ 8 g per 2 tablespoons
Spirulina
Next on the list: spirulina. This blue-green algae isn’t just a trendy addition to smoothies; it’s a whopping 60-70% protein by dry weight. Collingwood adds that it’s also teeming with B vitamins and iron—a total health enthusiast’s dream!
Protein: ~ 4 g per tablespoon
Pumpkin Seeds
Pumpkin seeds are not just for Halloween; they serve as a fantastic snack for anyone looking to increase their protein intake. Collingwood mentions they’re also loaded with magnesium, zinc, and healthy fats. Snack time just got a makeover!
Protein: ~ 7 g per ounce
Hemp Seeds
Don’t overlook hemp seeds! This superfood offers a complete source of protein, meaning it contains all nine essential amino acids, plus a generous dose of omega-3 and omega-6 fatty acids. Who knew plants could be so versatile?
Protein: ~ 10 g per 3 tablespoons
Chia Seeds
Ah, chia seeds! Whether blended into a smoothie or transformed into a tantalizing pudding, these tiny powerhouses are brimming with protein, fiber, and omega-3s. Talk about a multitasker!
Protein: ~ 5 g per ounce
Quinoa
Let’s talk about quinoa—a staple that’s a step above traditional grains. Collingwood emphasizes its status as a complete plant protein, providing all nine essential amino acids. Eating healthy never tasted so good!
Protein: ~ 8 g per boiled cup
Lentils
Don’t underestimate lentils! These little legumes are not just high in protein—they’re also packed with iron, folate, and fiber, making them a classic staple for vegetarians and anyone looking to eat right.
Protein: ~ 18 g per boiled cup
Edamame
Those delightful little green soybeans we often see at sushi joints? Edamame is not just tasty but also a phenomenal source of protein. Collingwood points out it’s loaded with fiber, iron, and calcium. Upgrade your appetizer game!
Protein: ~ 17 g per boiled cup
Greek Yogurt
Greek yogurt takes the spotlight as another superfood. Collingwood notes its low sugar content, high calcium levels, and gut-friendly probiotics. It’s creamy, dreamy, and oh-so-good for you.
Protein: ~ 20 g per 7-ounce container
Cottage Cheese
Let’s not forget about cottage cheese. A powerhouse of protein, it also boasts benefits like calcium, selenium, and vitamin B12. Slather it on toast or eat it straight from the container—guilt-free indulgence!
Protein: ~ 14 g per ½ cup
Almonds
Last but certainly not least are almonds. What makes this nut a superfood? Collingwood highlights they’re brimming with healthy fats, vitamin C, and magnesium. Who knew a snack could be so beneficial?
Protein: ~ 6 g per ounce (23 almonds)
This exploration of 11 superfoods high in protein first appeared in the realm of health-conscious eating.
Report By Axadle
