If you’re trying to add more protein to your diet—whether for muscle recovery after a workout or to keep your stomach satisfied until lunch—there are plenty of ways to do it. However, if you’re relying on a single food to meet your protein goals, you may need to rethink your choices.
Many foods that are commonly labeled as “high in protein” actually aren’t the best sources of this important nutrient. While they may have some protein, it’s usually not enough to reach the recommended 15 grams per meal on its own.
According to Sapna Peruvemba, MS, RDN, and founder of Health by Sapna, many of these so-called “high-protein” foods are only secondary protein sources. They contain some protein, but they mostly consist of other nutrients like fats or carbs.
That doesn’t mean these foods aren’t healthy—fat supports cell growth and helps absorb vitamins, while carbs are the body’s main source of energy. But if you’re focused on reaching your protein goals, it’s better to think of these foods as supporting players, not the main protein source. Here are nine foods often mistaken for high-protein options, along with tips on how to boost their protein content.
Peanut Butter
Peanut butter is often praised as a plant-based protein source, but it actually contains only about four grams of protein per tablespoon, according to Peruvemba. While it’s still delicious and full of healthy fats, it’s better used as a complement to other higher-protein foods. Try adding it to smoothies that already have protein, or pair it with savory dishes like tofu curry.
Chia Seeds
Chia seeds contain four grams of protein in two tablespoons, which is good but not as much as some may think. Soaking them in dairy alternatives like almond milk doesn’t help boost their protein either. To get more protein, mix chia seeds with high-protein liquids like soy milk or Greek yogurt.
Pistachios
Pistachios are a good source of protein (about six grams per ounce), but they’re mostly made up of fats. They’re considered a complete protein, meaning they contain all nine essential amino acids, but they shouldn’t be considered a high-protein food on their own. Add them to meals that already include other protein sources, like salads with eggs or edamame.
Quinoa
Quinoa has eight grams of protein per cup and is a complete protein, which means it contains all essential amino acids. But it’s still not enough to meet your protein needs on its own. Pair it with other protein-rich foods, like beans or tofu, to get a more balanced meal.
Eggs
Eggs are a great protein source with six grams of protein per egg, but that’s still not enough to meet your protein needs on its own. To make a higher-protein meal, combine eggs with other protein-rich foods, like Greek yogurt or a salad with beans and edamame.
Chickpeas
Chickpeas are packed with fiber, but their protein content is modest—just seven grams per half cup. To make a higher-protein meal, pair them with other protein-rich foods, like quinoa, or enjoy them in hummus with vegetables or chips.
Yogurt
Yogurt can be a good source of protein, but it depends on the type. Regular yogurt has about six grams of protein per serving, while Greek yogurt has about 17 grams. If you prefer regular yogurt, pair it with other protein-rich foods to get a full meal, adding nuts, seeds, or fruit for added protein.
Brussels Sprouts
Brussels sprouts provide three grams of protein per cup, which is better than many other vegetables but still not much. To meet your protein goals, combine them with other protein-rich ingredients, like chicken or eggs, in your meal.
Bone Broth
Bone broth has about 10 grams of protein per one and a half cups, but it’s not enough to replace a full meal. Instead of drinking it alone, try using it in recipes with protein-rich foods like quinoa, beans, or tofu to get a boost.
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