Surprising Foods Packed With More Protein Than You Realize

11. Peas (9 g protein / cup)

Peas, often overshadowed by other legumes, are a humble yet potent source of plant-based protein. With approximately 9 grams of protein per cooked cup, peas offer a valuable addition to any protein-rich diet. While not a complete protein on their own, peas can be combined with other protein sources, such as grains or nuts, to create a balanced meal. Beyond protein, peas are rich in fiber, vitamins, and minerals, including vitamin K, vitamin C, and manganese. Their sweet flavor and tender texture make them a versatile ingredient in a variety of dishes, from soups and stews to salads and stir-fries. As more people explore plant-based eating, peas continue to gain recognition as a nutritious and delicious option that supports both health and culinary creativity.

12. Pumpkin Seeds (7 g protein / ounce)

Pumpkin seeds, also known as pepitas, are a crunchy and nutrient-dense snack that offers a surprising amount of protein. With approximately 7 grams of protein per ounce, pumpkin seeds are a valuable addition to any protein-rich diet. While not a complete protein on their own, pumpkin seeds can be combined with other protein sources to create a balanced meal. Beyond protein, pumpkin seeds are rich in healthy fats, fiber, and a variety of vitamins and minerals, including magnesium, zinc, and iron. Their versatility extends beyond snacking, as they can be used in baking, cooking, and even as a topping for salads and soups. As more individuals seek nutrient-dense and protein-rich snacks, pumpkin seeds continue to shine as a delicious and nutritious choice that satisfies both taste and dietary needs.