Increase your protein intake by consuming these surprising foods. You may think that proteins only come from tofu, meat, nuts, and eggs but below is a compilation of foods that are high in proteins too.
1. Quinoa. Among the whole grains today, it appears that the South American quinoa has a complete arsenal of the much needed amino acids which means that the protein you get from it is actually helpful in building muscles. If you want to taste the nutty flavour of quinoa, roast it in a saucepan or dry skillet before simmering. One cup of quinoa contains 8 grams of protein.
2. Green peas. This actually contains pure protein. Peas are actually part of the legume family that is related to beans and legumes which are two of the known protein based plants. Although peas are often overlooked, they actually contain more protein compared to a serving of egg white that only has 3.5 grams. Protein in a ½ cup of peas is at 4 grams.
3. Arctic zero ice cream. One half of a regular ice cream contains 2.5 grams of protein and high amounts of calorie. On the other hand, Arctic Zero, which is a whey concentrate type of ice cream, has surprisingly high amounts of protein with minimal calorie content. Each serving of Arctic zero ice cream only has 36 calories which is the same amount of calorie that you get from a scoop of your standard ice cream while getting 12 grams of protein at the same time. A pint of arctic zero ice cream is equal to 1 ½ cup of milk, a handful of nuts, or two eggs. The amount of protein you can get from this type of ice cream is 3 grams per half a cup.
4. Octopus. Although this may not be the usual choice when buying in the market or ordering in a restaurant, octopus actually has a lot of proteins in it. As a matter of fact, frozen octopus is much better compared to fresh octopus because the sub-zero temperature helps in tenderizing the meat. Octopus has 25 grams of protein per 3 ounce of serving.
5. Parmesan cheese. A single slice of parmesan contains more protein than two egg whites. This is actually one of the best foods that are high in protein but low in calorie content beating chicken, beef, and even pork. Also, if you love grating cheese on top of your dishes then do so. Shredded cheese is still dense in protein where each tablespoon of grated cheese is equivalent to 2 grams of protein. You can get 10 grams of protein per ounce of parmesan cheese.
6. French fries made from home. Compared to a handful of nuts or even a whole egg, a large potato that is baked has 7 grams of protein which means you can make your own fries at home. Just slice your potatoes into wedges, toss them along with egg whites for more protein, then bake it in the oven for 40 minutes at 425 degrees Fahrenheit. They taste the same but they are healthier.
7. Bagels. Most bagel shops usually bake using flour that is high in gluten which means that each cup contains 23 grams of protein. And since bagel contains more proteins than two eggs which usually have 6 grams of protein each, you are sure to feel fuller longer. If you want your bagels to have more bite to them, go for multigrain bagels which are usually made with flaxseed, sunflower seeds, and oats. Get that extra gram of protein when using cream cheese along with bagels.
8. Black bean pasta. This type of pasta is made from water and black beans that gives 2 ounces of more nutrients compared to what you can get from salmon. A 2 ounce worth of pasta contain 25 grams of protein.
9. Sundried tomatoes. Each sundried tomato contains ½ gram of protein due to the drying process where water is eliminated from the tomato and at the same time increasing its nutrient content. Adding this to your greens will give you the same amount of protein that you can get from an ounce of walnut serving.
10. Hot chocolate. Buying a mug of hot chocolate from your local coffee shop will supply you with twice the amount of proteins that you can get from serving black beans. This sweet concoction is due the combination of cocoa powder, which is high in protein content, where you can get a gram for each tablespoon, as well as milk which is also known for its high protein numbers. To reduce your calorie intake, you can make your own hot choco at home.
11. Broccoli. This type of vegetable not only has low calorie numbers but it is also packed with antioxidants and essential vitamins not to mention almost the same amount of protein one cup of milk. You can puree broccoli and use it as a base for your meals to get additional protein to your dish since each broccoli has 17 grams worth of protein.
12. Anchovies. Anchovies are the best when it comes to protein in a can because of their small size and the fact that they don’t normally have toxins in them compared to their larger counterparts. If you want to reduce their saltiness, simply soak them in water for 30 minutes, drain, and then pat them dry.