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High-Protein Foods: Edamame
One cup of the soybean contains 22 grams of protein; a quarter of your daily calcium, iron, potassium and magnesium, needs; as well as half of your daily vitamin C and folate.
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High-Protein Foods: Lentils
In addition to 18 grams of protein per cup (cooked), this legume offers 16 grams of fiber (nearly two-thirds of your daily need); more than a third of your daily iron requirement; and 90 percent of your daily folate needs. Lentils are also high in B vitamins, which help your body convert food into energy.
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High-Protein Foods: Whole Wheat Pasta
Swap regular pasta for the whole wheat kind. While 8 grams of protein is roughly the same amount white pasta offers, whole wheat has more fiber and is a good source of B vitamins.
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High-Protein Foods: Wheat Berries
You already know grains like quinoa are high in protein, but have you tried wheat berries? The versatile whole grain is a favorite for breakfast, lunch or dinner, plus it packs 6 grams of protein per quarter cup (dry). Similar grains like kamut, farro, and buckwheat groats all contain roughly the same amount of protein.
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High-Protein Foods: Peanut Butter
Peanut butter and other nut butters (like almond or cashew) have the same protein level as the nuts they come from by weight. In this case, that means 2 tablespoons of peanut butter have 8 grams of protein.
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Peter Ardito
High-Protein Foods: Peas (Green—Not Snow or Snap)
These little guys pack a protein punch—8 grams of protein per cup (raw) in addition to 7 grams of fiber per cup. Raw peas also cover your daily vitamin C intake and nearly half of your daily vitamin K intake.
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High-Protein Foods: Broccoli
Here's a good reason to eat your broccoli: It contains 3 grams of protein per cup (raw), all of your daily vitamin C and K intake, and 8 percent of your daily potassium intake.
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High-Protein Foods: Kale
While preparation style changes the amount of nutrients available to the body for absorption, it doesn't alter the amount of protein your body will receive. Kale, like most leafy greens, has about 2 to 4 grams of protein per 2 cups raw, or half a cup cooked. Bonus: It's also high in vitamins A, B, C, and K.
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Peter Ardito
High-Protein Foods: Cottage Cheese 1%
A 4-ounce serving of cottage cheese contains a whopping 14 grams of protein. Try using it as the base for any homemade dip.
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High-Protein Foods: Plain Nonfat Greek Yogurt
Greek yogurt offers 8 grams of protein per cup, but be wary of the flavored kind which can pack extra calories from sugar. Flavored versions also generally have less protein, so the healthiest option is to get plain yogurt and add fresh fruit. Drizzle a little honey if you need some extra sweetness—you'll still probably end up using less sugar than is in sweetened yogurt.
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