Protein is an essential nutrient for your body. It helps build muscles, repair tissues, and produce enzymes and hormones. While most people think of meat, eggs, and dairy as primary protein sources, there are some lesser known foods that pack a protein punch. Here are five foods that might surprise you with their protein content:

1. Pumpkin Seeds
Pumpkin seeds are not just a tasty snack; they are also rich in protein. Just one ounce of these crunchy seeds contains about 7 grams of protein. They’re perfect for sprinkling on salads, adding to your smoothie, or eating as is. Plus, they’re full of other nutrients like magnesium and zinc.
Ad

2. Green Peas
Did you know that one cup of cooked green peas contains about 8 grams of protein? This humble vegetable is often overlooked but can easily be added to your meals. Mix them into pasta, rice, or soups for a protein boost.

3. Quinoa
Quinoa is a plant based powerful source. It’s one of the few plant foods that are a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa has about 8 grams of protein. Use it as a base for salads or a substitute for rice.
Ad

4. Spinach
While spinach is famous for its iron content, it’s also a good source of protein. One cup of cooked spinach contains around 5 grams of protein. Add it to omelets, stir fries, or smoothies for an easy way to up your protein intake.

5. Edamame
Edamame, or young soybeans, are a fantastic snack or side dish. One cup of cooked edamame provides about 18 grams of protein. They’re easy to prepare and can be enjoyed with a pinch of salt or added to salads and stir fries.
Ad
Eating a variety of protein rich foods can help you maintain a balanced diet. For more ideas on protein packed options, check out our article on Top 7 Protein Packed Snacks That Keep You Full for Hours.
These five foods show that protein doesn’t have to come from traditional sources like meat or dairy. Whether you’re a vegetarian, vegan, or just looking for more variety, adding these options to your diet can make a big difference.