7 Foods That Have Less Protein Than You Think

You’ve probably noticed that protein is added to everything these days—from coffee to candy—but certain foods have always been known to contain a lot of the nutrient naturally. Some of those, like chicken, beef, and Greek yogurt, are deserving of the high-protein reputation. But others get a lot of credit despite coming up a little short in the protein department.

These foods generally don’t meet the criteria to be considered a “high” protein food per guidelines from the U.S. Food and Drug Administration, which requires that a food contain 20% or more of the daily value for that nutrient, says Elizabeth Klingbeil, Ph.D., R.D.N., L.D.N., an assistant professor of instruction in the department of nutritional sciences at the University of Texas-Austin and a national spokesperson for the Academy of Nutrition and Dietetics.

Protein plays numerous roles in the body, and getting enough of it is increasingly important as we get older because it helps preserve muscle and bone density. Exactly how much protein you need to eat per day depends on factors like age, body size, activity level, and overall health, but many people benefit from around 1.2 to 1.6 grams per kilogram of body weight, says Wendy Lopez, M.S., R.D., CEO and co-founder of Diabetes Digital. (That’s around 80 to 110 grams of protein per day for a 150-pound person.) Homing in on truly “high” protein foods is the easiest way to ensure your needs are met, so it can be particularly disappointing to learn that the source you’ve long relied upon may actually be letting you down.

But you don’t have to give up on them entirely just yet. Even though some may not officially qualify as “high-protein foods,” they can still be solid sources of the nutrient—and are easy to beef up even more with a few tried-and-true, registered dietitian-approved tricks. Here’s what nutrition experts do to turn these seven common protein lightweights into true powerhouses.

Meet the experts: Elizabeth Klingbeil, Ph.D., R.D.N., L.D.N., an assistant professor of instruction in the department of nutritional sciences at the University of Texas-Austin and a national spokesperson for the Academy of Nutrition and Dietetics; Wendy Lopez, M.S., R.D., CEO and co-founder of Diabetes Digital; Lindsay Malone, R.D., an instructor at Case Western Reserve University in Cleveland.

Eggs get a lot of acclaim in the protein department. For one, they have more of the macronutrient than other common breakfast staples (hello, regular bowl of cereal), and because they’re technically a complete protein source—meaning they contain all nine essential amino acids, so the body absorbs it more easily than a plant protein that’s missing one or two, says Klingbeil. Despite that, a single egg only contains roughly six grams of the nutrient on average, which means that relying on one or even two to ensure a meal meets protein demands simply isn’t going to cut it, she adds.

The fix: There are a few ways to bulk up a typical egg. Combining one or two whole eggs with liquid egg whites from a carton will bring up the protein count considerably without noticeably altering the flavor, Klingbeil says. Tricks like blending a few tablespoons of cottage cheese into the egg mix offer a similar protein increase and can make your scramble or an omelet much more fluffy and tender, says Lindsay Malone, R.D., an instructor at Case Western Reserve University in Cleveland.

While peanut butter’s seven to eight grams of protein per two-tablespoon serving is not nothing, relying on it in large amounts is generally not the best choice because of its high fat and calorie content. That’s why Malone prefers to think of it as “a healthy fat source that also contributes some protein” rather than the reverse.

The fix: Malone loves to mix standard peanut butter with a couple tablespoons of low-fat peanut butter powder like PB Fit. This trick doubles the amount of protein you get from a typical serving, but only adds a couple grams of fat and 60 extra calories. She also recommends pairing a tablespoon or two with another high-protein ingredient like Greek yogurt for a snack, breakfast, or dessert.

Alternative milks like almond and oat have garnered considerable health halos in recent years, but don’t let that fool you into thinking they’re high in protein, says Klingbeil. “Unfortunately, compared to cow’s milk, which has around eight grams of protein per serving, most milk alternatives like almond and oat milk only contain one to two grams of protein for the same serving size,” she explains.

The fix: You don’t have to give up alternative milks entirely to ensure your protein needs are met. Soy milk is comparable to real dairy in protein, packing about nine grams per cup, and it’s just as well suited to things like smoothies and bowls of cereal as almond or oat, Klingbeil says. If you’re not a fan of its taste and texture, though, she says that adding a scoop of plant-based protein powder is an easy way to up the protein content of whichever nondairy milk you usually opt for.

Oatmeal is pretty much unbeaten in terms of a speedy, nutrient-packed breakfast. It contains a trifecta of healthy fats, fiber, and protein, but the problem is that it just doesn’t have very much of that last one—only about five grams per typical serving in general, says Lopez.

The fix: Oatmeal’s protein content problem is a fairly easy fix: All you need to do is opt for a cooking liquid with more of the nutrient, like soy milk or real dairy. From there, you can fill in the remaining blanks with the toppings you choose, which Lopez says can be anything from yogurt and peanut butter to hard-boiled eggs for a savory spin on the classic.

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Chia seeds are perhaps most famous for their fiber content, but they also get a fair amount of attention for the protein they have to offer, says Lopez. The issue is that eating too much of this ingredient is not advised because of the adverse gastrointestinal effects that can arise—like gas, bloating, or diarrhea—so you’re generally limited to a single serving size and the relatively feeble five grams of protein that contains.

The fix: Taking full advantage of chia seeds’ protein potential comes down to what you serve these grains with, says Lopez. “Try making chia pudding with Greek yogurt and dairy milk or a higher-protein, non-dairy milk like soy or pea milk,” she explains. From there, and much like with oatmeal, the toppings will take care of the rest. Nut butters are another option she loves to use here.

There’s no denying that chickpeas are an excellent plant-based source of protein. But as a vehicle, hummus might not be the best way to get it. The typical serving size is quite small—just two tablespoons—and generally only offers about two grams of protein at a time, says Malone. “Hummus is nutritious and can contribute fiber and healthy fats, but it usually won’t provide enough protein to anchor a meal or snack by itself,” she adds.

The fix: Whether or not you get a high-protein snack out of your hummus will depend on any toppings you use and what you pair it with. Malone recommends sprinkling a tablespoon of hemp hearts on top before digging in for an extra 3 grams, but you can also use it as a spread in a wrap or sandwich to bump up the overall protein count of that meal. You can also skip the dip and opt to mash whole chickpeas instead, which offer more protein and less fat and calories since they aren’t combined with additional ingredients like tahini the way that hummus is.

Nuts are another ingredient that makes frequent appearances on high-protein food lists, but most only offer four to six grams per ounce, says Malone. “They are nutritious, but the majority of their calories come from fat,” she explains. So like with peanut butter, if you try to up the protein you’re getting by eating more of it, you’re likely adding more fat than you’d intended.

The fix: Malone suggests relying on an alternative that’s equally crunchy but with more protein, like dry-roasted edamame, which has 10 grams per ounce. You can even pair them with other nuts like almonds and peanuts for a medley that delivers fiber and healthy fats in addition to that extra protein.