When most people think of protein, they often picture a juicy steak or a grilled chicken breast. However, protein is not exclusive to meat and dairy. In fact, many foods that are not traditionally associated with protein can provide a significant amount of this essential nutrient. This article explores 13 foods that dietitians recognize as unexpectedly high in protein, offering a diverse range of options for those looking to boost their protein intake without relying solely on animal products.
The Importance of Protein in a Balanced Diet
Protein is a crucial macronutrient that plays a vital role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. It is essential for maintaining muscle mass, especially as we age, and can aid in weight management by promoting satiety. A balanced diet that includes adequate protein can help improve overall health and well-being.

Criteria for Selecting High-Protein Foods
When selecting high-protein foods, it’s important to consider not only the protein content but also the overall nutritional profile. Foods that are high in protein should also provide other essential nutrients, be low in unhealthy fats, and fit into your dietary preferences and restrictions. The foods listed in this article meet these criteria, offering a variety of options for different dietary needs.
Legumes: A Surprising Protein Powerhouse
Legumes, such as lentils, chickpeas, and black beans, are often overlooked as protein sources. However, they are incredibly rich in protein and also provide fiber, vitamins, and minerals. For example, a cup of cooked lentils contains about 18 grams of protein, making them an excellent choice for vegetarians and vegans.

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