8 Surprising Sources of Protein

by | Apr 30, 2015 | Newsletter

You don’t need a diet full of red meat and raw eggs to get enough of protein. You probably don’t even need a supplement. Indeed, there are plenty of healthy, vegetarian foods that are good sources of protein. Read on for some of the most surprisingly protein-packed foods.

  1. Broccoli

Your mother always wanted you to eat your broccoli, and for good reason—for a vegetable, the stuff is PACKED with protein! Each serving contains nearly 4 grams, not to mention all of that healthy fiber and vitamin C.

  1. Quinoa

Quinoa is one of the best vegan sources of natural protein on the planet—one serving contains a whopping 24 grams of protein, nearly as much as a serving of chicken breast!

  1. Avocados

From toast to tacos, and everything in between, avocados are as versatile as they are nutritious. One avocado contains a whopping 14 grams of protein! Though some people shy away from the stuff because of its high fat content, don’t forget about the fact that you need fat, and, well, avocado is one of the healthiest sources of the stuff.

  1. Spinach

Popeye was onto something; ultra-healthy spinach contains about 3 grams of protein per serving. In smoothies, in salads and pastas, on sandwiches and pizza—there’s just so much you can do with this leafy green, and so much protein to be had.

  1. Peas

As a member of the lentil family, peas and their cousins are loaded with protein. One serving of peas has over 8 grams of protein—about as much as you’ll find in swiss cheese!

  1. Oatmeal

One cup of cooked oatmeal contains 6 grams of protein — as much as one egg! Swapping your breakfast sandwich for a bowl of oatmeal has other great benefits, too; loaded with fiber, iron and vitamin B-6, oatmeal is one of the healthiest breakfasts you can eat.

  1. Raisins

These wrinkly snacks have about 5 grams of protein per cup. One way to boost that even more? Serve it kindergarten-style, with peanut butter and celery.

  1. Kale

As if you needed more convincing on the health benefits of kale! Like spinach, this leafy green superfood contains about 3 grams of protein per one cup chopped.

Other less surprising plant-based sources of protein include tempeh (41 grams per cup), tofu (20 grams), black beans (15 grams), and soy milk (11 grams). Nuts and other beans are great sources of protein as well.

Source: Katie Waldeck, Care2.com