5 commonly misunderstood high-protein foods and how to enhance their protein content
Adding protein to your diet is a goal for many — whether it’s to help muscles recover after a workout, keep hunger at bay, or simply improve overall nutrition.
Protein is crucial for energy, repair and satiety, but not all foods touted as "high-protein" pack the punch you might think. While some popular choices contain protein, they may not deliver enough to meet your needs without additional sources.
The recommended protein intake for most meals is around 15–20 grams, depending on your activity level and goals.
However, many foods marketed as protein-rich fall short of this mark. Sapna Peruvemba, MS, RDN, founder of Health by Sapna told SELF: “The key issue here is that many so-called ‘high-protein’ foods are secondary sources of protein.”
This means they contain protein but their primary macronutrient is often fat or carbs.
Here are five commonly misconstrued "high-protein" foods — and expert-approved ways to boost their protein power.
Peanut butter
Peanut butter has long been a favourite among fitness enthusiasts and snackers alike, often praised as a plant-based protein powerhouse.
But here’s the truth: peanut butter is primarily a source of healthy fats, not protein. One tablespoon contains about 4 grams of protein, which isn’t much if you're aiming for 15–20 grams per meal.
How to beef it up: Pair peanut butter with protein-packed add-ons. Spread it on whole-grain bread and top it with sliced boiled eggs or sprinkle hemp seeds for an extra protein boost.
Alternatively, blend it into a smoothie with Greek yoghurt or whey protein powder.
Chia seeds
Chia seeds are touted as a superfood for their omega-3 fatty acids, fibre and versatility. While they do contain protein —around 4 grams in two tablespoons — that’s not enough to make your chia pudding a standalone protein-rich meal.
And if you’re soaking them in almond or oat milk (which are low in protein compared to cow’s milk), the total protein content of your breakfast may fall short.
How to beef it up: Use chia seeds as a nutrient-dense topping rather than the main event.
Add them to high-protein yoghurt or oatmeal made with cow’s milk or soy milk (both of which have higher protein content). You could also mix some protein powder into your chia pudding for a more balanced meal.
Pistachios
Nuts, including pistachios, are often labelled as high-protein snacks. While pistachios do have slightly more protein than other nuts — 6 grams per one-ounce serving compared to 4 grams in walnuts — they’re still primarily a fat source.
That said, pistachios are a complete protein, meaning they contain all nine essential amino acids your body needs.
How to beef it up: Pair pistachios with other protein sources. For example, snack on pistachios alongside string cheese or Greek yoghurt. You can also sprinkle them over dishes made with lean proteins like chicken or fish for a crunchy, flavorful boost.
Quinoa
Quinoa enjoys its reputation as a protein-rich grain, and for a good reason: it’s a complete protein with 8 grams per cooked cup.
However, relying on quinoa alone to meet your protein needs may leave you short. Even when paired with an egg and some vegetables, a quinoa-based meal may still fall under the recommended protein threshold.
How to beef it up: Use quinoa as a base for meals that incorporate other protein sources. For instance, make a quinoa salad with grilled chicken, black beans, or chickpeas.
Quinoa also works well in soups or stews when combined with lentils or tofu for added protein.
Eggs
Eggs are considered a classic protein source, and for good reason: they’re affordable, versatile, and provide all nine essential amino acids.
However, a single egg contains only about 6 grams of protein, meaning you’d need to eat three eggs to hit the target of 15–20 grams per meal.
How to beef it up: Pair eggs with complementary protein sources. Scramble them with cottage cheese, serve them alongside turkey sausage, or add a sprinkle of shredded cheese to your omelette.
For a quick boost, toss them into a breakfast burrito with beans and avocado.
Bone broth
Bone broth has risen to fame in the health world, with claims that it’s a protein-packed elixir. While it does contain protein — about 10 grams per 1.5 cups — it’s far from being a standalone meal replacement.
Drinking only bone broth likely won’t keep you full for long or meet your protein needs.
How to beef it up: Use bone broth as a cooking base rather than consuming it alone. Add it to soups with beans, lentils, or shredded meat for a hearty dish. Alternatively, use it to cook grains like quinoa or farro to sneak in some extra protein.