Surprising Foods Packed With More Protein Than You Realize

3. Edamame (17 g protein / cup)

Edamame, young soybeans still in their pods, are a staple in Asian cuisine and a delightful snack that packs a protein punch. A single cup of cooked edamame contains approximately 17 grams of protein, making it an excellent choice for those seeking plant-based protein options. Rich in essential amino acids, edamame provides a complete protein profile, supporting muscle growth and repair. Beyond protein, edamame is a good source of fiber, vitamins, and minerals, including folate, vitamin K, and manganese. Its high antioxidant content also contributes to its health benefits, potentially reducing the risk of chronic diseases. Edamame's versatility extends beyond snacking; it can be incorporated into salads, stir-fries, and even blended into dips and spreads. As more people embrace plant-based diets, edamame stands out as a delicious and nutritious option that satisfies both taste and nutritional needs.

4. Chia Seeds (4 g protein / ounce)

Chia seeds, once a staple in ancient Aztec and Mayan diets, have gained modern recognition as a superfood, thanks in part to their impressive protein content. These tiny seeds contain about 4 grams of protein per ounce, making them an excellent addition to any protein-rich diet. Chia seeds are also a complete protein source, providing all nine essential amino acids necessary for optimal health. Beyond protein, chia seeds are packed with fiber, omega-3 fatty acids, and various micronutrients, including calcium, phosphorus, and magnesium. Their unique ability to absorb liquid and form a gel-like consistency makes them a versatile ingredient in a variety of dishes, from smoothies and puddings to baked goods and energy bars. Incorporating chia seeds into your diet is a simple yet effective way to boost protein intake while enjoying the numerous health benefits they offer.