Protein is a buzzword in health and wellness, especially if you’re a mom trying to build muscle, keep up your energy, or lose weight. But while some foods are hyped up as “high-protein,” they may not deliver the protein punch you’re expecting. As a result, you might not be getting as much protein as you think, so you miss hitting your goals or consume extra calories that you don't account for.
Let’s go over some common foods people think are protein-packed, but actually aren’t, and find out what makes a truly good protein source.
1. Peanut Butter
The Myth: Many people consider peanut butter a solid protein source because it’s often included in smoothies, paired with apples, and added to oatmeal.
The Truth: Peanut butter has about 7 grams of protein per 2-tablespoon serving, but it’s also high in fat (which isn’t a bad thing, but it does mean you’re getting more calories from fat than protein). Plus, you’d need to eat a lot of it to meet your protein needs—so it's more of a high-calorie snack with a little protein boost than a protein powerhouse.
What to Eat Instead: Greek yogurt or cottage cheese can be better protein bases for snacks, delivering around 15 grams per serving, with fewer calories from fat. Feel free to add peanut butter to top things off, but don't use it as your main source.
2. Almonds and Other Nuts
The Myth: Nuts are often touted as a great source of protein, so people pile them on salads, snack on them between meals, and rely on them to up their protein intake.
The Truth: While nuts like almonds do contain protein (around 6 grams per ounce), they’re also very calorie-dense and don’t have enough protein per serving to compete with foods like lean meat, eggs, or yogurt. Also, they’re much higher in fat, meaning including large amounts of these might lead you to go over your calorie goes without realizing it.
What to Eat Instead: Opt for higher-protein snacks like boiled eggs or a serving of edamame, which provide more protein without as much fat. Like with peanut butter, use these to sprinkle on top or add extra crunch, or pair with something packed with fiber like fruit for a more filling snack.
3. Hummus
The Myth: Chickpeas are legumes, so hummus should be protein-packed, right? Many people consider hummus a protein source, especially in plant-based diets.
The Truth: The bummer here is the chickpea protein numbers don't equal hummus numbers. Although hummus does contain protein (about 2 grams per tablespoon), you’d have to eat an entire cup to get close to the 15-20 grams typically recommended in a meal for muscle maintenance. Hummus is better classified as a carbohydrate-based dip that’s higher in fiber and healthy fats.
What to Eat Instead: For a more protein-focused dip, try Greek yogurt-based dips, which can offer around 10 grams of protein per serving.
4. Eggs
The Myth: Eggs are often hailed as the ultimate protein-packed food, with many relying on them as a primary protein source for breakfast, lunch, or snacks.
The Truth: While eggs do contain protein—about 6 grams per egg—2 eggs for breakfast, without anything else, is not going to help you hit your morning protein goals alone. Eggs are best used as a part of your protein intake rather than the whole, especially if you're aiming to meet higher protein needs throughout the day.
What to Eat Instead: Combine eggs with other protein sources, like a slice of turkey or a serving of cottage cheese, to increase the overall protein content of your meal. Or, use eggs as a topping in a bowl with quinoa, beans, or Greek yogurt on the side for a more balanced, protein-rich dish.
5. Quinoa
The Myth: Quinoa is often labeled as a “complete protein” and is thought of as a high-protein grain substitute.
The Truth: Quinoa does contain all nine essential amino acids, which is impressive for a plant-based food. But while quinoa does have more protein than rice or pasta (about 8 grams per cooked cup), it’s still relatively low compared to other protein sources. So while it’s a great base for meals, it shouldn’t be relied on alone for protein.
What to Eat Instead: Add tofu or beans to your quinoa bowl for a better protein boost. A half-cup of tofu provides 10 grams of protein, complementing quinoa nicely for a balanced plant-based meal.
6. Oats
The Myth: Oats are often considered protein-packed, especially when they’re the base of a breakfast or added to smoothies.
The Truth: Oats contain around 5 grams of protein per half-cup (dry), which is lower than you’d find in eggs or yogurt. So while oats are excellent for providing slow-digesting carbs and fiber, they’re not a great source of protein by themselves.
What to Eat Instead: Add a scoop of protein powder or a dollop of Greek yogurt to your oats for a better protein profile that makes a filling, balanced breakfast.
7. Rice and Beans
The Myth: Beans are often considered high in protein, so pairing them with rice for a complete amino acid profile seems like a solid protein boost.
The Truth: A serving of beans and rice has about 8 grams of protein—decent but still lower than what you’d get from other proteins or legumes in larger quantities. It’s a great plant-based staple but may not be enough protein if eaten alone.
What to Eat Instead: Try adding lentils or topping your dish with some cheese or yogurt to up the protein content and make it more filling.
Are you surprised by any on this list? If you’re looking to boost your protein intake, try to incorporate foods that pack a serious protein punch like Greek yogurt, eggs, or tofu, which can help you meet your goals and keep you feeling satisfied, or better combine lots of those on this list to get added nutrients, and more fiber.
Remember: a balanced diet is all about including foods that support your health goals, so focus on making sure your meals include a good balance of protein, fiber, and healthy fats for the energy you need as a busy mom!
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