12 Foods You Might Think of High In Protein Not Actually Are

Protein is an essential nutrient, and many of us try to include plenty of protein-rich foods in our diets to support muscle health, repair tissues, and keep our immune systems strong.

However, not all foods marketed as “protein-packed” or commonly thought to be rich in protein live up to the hype. Some of these foods may contain far less protein than you expect.

Here’s a list of 12 foods you might think are not high in protein:

Foods That Are Not High In Protein

Foods that are low in protein and carbs are given here:

1. Quinoa

Quinoa is often considered a complete plant-based protein containing all nine essential amino acids. While it does contain protein, it’s not as protein-dense as other sources.

A typical 1-cup serving of cooked quinoa provides around 8 grams of protein. While this makes it a good plant-based option, it’s far less than what you might get from meat, fish, or beans.

2. Greek Yogurt

Greek yogurt is frequently promoted as a high-protein dairy option. While it is a food not as high in protein as regular yogurt, the protein content can vary greatly depending on the brand and type.

A standard 6-ounce serving of Greek yogurt can provide 10 to 20 grams of protein. However, some flavored versions may contain added sugars and lower protein content.

3. Almonds

Almonds are often considered a protein-rich snack, but the truth is that their protein content is lower than you might think. A 1-ounce serving of almonds contains around 6 grams of protein, which is decent but far from the protein powerhouse you might expect. However, they are rich in healthy fats, making them an excellent option for a balanced snack.

4. Chia Seeds

Chia seeds are often marketed as a great source of protein, but they are lower in protein than other plant-based foods like lentils or beans.

A 2-tablespoon serving of chia seeds provides around 4 grams of protein. While they offer different benefits, like fiber and omega-3 fatty acids, they are less protein-dense than some might assume.

5. Hummus

Hummus, made from chickpeas, is a popular dip that is often considered an excellent protein source. While it contains some protein (about 2-3 grams per tablespoon), it’s primarily a source of healthy fats. To boost your protein intake, you need more than hummus to cut it.

6. Eggs

While many regard eggs as a high-protein food, their reputation diminishes when weighed against some of the other options listed.

One large egg yields around 6 grams of protein, which is pretty good but doesn’t contribute much to someone hoping for a high dose. That being said, what is highly valuable with regard to eggs is an impressive amino acid profile, vitamins, and minerals.

7. Cottage Cheese

Cottage cheese is often considered a healthful source of protein; well! It is good that it is not high in protein. Its amount is decent, with 10-14 grams in every ½ cup serving.

Not all cottage cheese is created equal, however. Most low-fat types have even less protein and more added sugar than full-fat varieties. It’s an extremely healthy food, but it isn’t necessarily as packed with protein as you may think it is.

8. Sweet Potatoes

Sweet potatoes are rich in vitamins, fiber, and antioxidants but are low in protein. A medium sweet potato contains just about 2 grams of protein, which is very low compared to other high-protein foods.

Though they are a great source of carbohydrates and can be included in your diet, they should not be considered a primary protein source.

9. Bananas

Others consider bananas to be some fruit high in protein, while one medium banana contains about 1.3 grams of protein. They contain high amounts of carbohydrates and potassium.

Hence, it is suitable for energy but not for raising your protein intake. Bananas are better known for their natural sugars and vitamins rather than their protein content.

10. Peanut Butter

Another food that’s often thought to be a powerhouse of protein is peanut butter, and while it does contain protein, it’s mostly fat.

A 2-tablespoon serving of peanut butter provides about 7-8 grams of protein but also contains about 16 grams of fat. It’s a good option for healthy fats but should not be relied upon as a primary source of protein in your diet as it is not a food that is high in protein.

11. Granola Bars

These bars are often passed off as being high in protein, particularly those sold for use by athletes or for people who want to lose weight.

Most have just about 3-5 grams of protein in every serving, while a significant chunk of the ingredient list includes sugar and carbs.

Note that when it comes to checking the ingredients, several of these “protein” bars use processed foods rather than whole-food protein sources.

12. Oats

Oats are another food that many people believe is a good protein source. They contain some protein, but it’s pretty low at about 6 grams per 1/2 cup of dry oats compared to other foods, such as eggs, meat, or legumes.

Oats are an excellent source of fiber, vitamins, and minerals, but their protein content alone will only meet some of your daily protein needs.

High-Fat Foods Low in Protein

Foods low in protein and high in fat content are:

1. Olive Oil

The reputation of olive oil is more generalized for healthy fats, specifically monounsaturated fats, and is a strong component of Mediterranean diets. It contains almost no protein, though.

A serving size of olive oil a tablespoon, or about 14, contains approximately 120 calories, nearly all derived from fat, with no protein in any appreciable amount. It’s excellent for cooking and salad dressings if a source of healthy fat sans extra protein is what one is after.

2. Coconut Oil

Coconut oil is another food rich in fat, but it has very little protein. It contains a high amount of saturated fats, including MCTs, which some say have a number of health benefits. In coconut oil, there is only trace protein. One tablespoon has about 120 calories, all from fat, with less than 1 gram of protein.

3. Butter

Butter is a classic high-fat food known for its rich taste and cooking versatility. However, butter is almost entirely fat, with very little protein content.

One tablespoon of butter (14 grams) contains around 100 calories, nearly all from fat, and only about 0.1 grams of protein. It’s a good source of fat, but if you’re aiming to keep protein levels low, it will contribute little.

4. Cheese (Especially Soft Cheeses)

While cheese does contain some protein, many types, notably soft cheeses like brie, cream cheese, or ricotta, are relatively low in protein compared to their fat content.

One ounce of cream cheese has roughly 8 grams of fat but only about 1 gram of protein. While cheese can be a good source of fat and some nutrients, it’s only a high-protein food if you opt for harder cheeses like parmesan or cheddar.

5. Avocados

Avocados are a good source of healthy fats, primarily monounsaturated; therefore, they are highly heart-healthy. On the other hand, they contain a decent amount of low protein.

On average, half an avocado contains roughly 15 grams of fat but only 1-2 grams of protein. While they may be excellent sources of fiber, vitamins, and minerals, they are not significant protein sources.

6. Nuts (Particularly Macadamia and Pecans)

Nuts, although considered a good protein source in general, are often really low in protein content, especially varieties such as macadamias and pecans.

For instance, one serving size of about 1 ounce of macadamia nuts provides around 21 grams of fat and about 2 grams of protein. In summary, they are an invaluable source of healthy fats and calories; therefore, these are the foods that are low in protein.

7. Fatty Fish (Like Salmon, Mackerel, and Sardines)

Fatty fish are highly endowed with omega-3 fatty acids and are very healthy. However, they are relatively high in fat. They contain a good amount of protein compared to most foods on this list, but the amount of fat is much higher.

For example, while a 3-ounce serving of salmon does have about 22 grams of protein, it also contains around 13 grams of fat. If someone wants less protein, they won’t. But they’re a great option if you want to add healthy fats and lean protein.

What To Eat For Low Protein Diet

Low protein intake may be advised for conditions such as kidney disease, metabolic disorders, or simply because one wants to reduce their protein intake.

The low-protein diet aims to control protein intake without compromising nutritionally balanced foods. Below are foods and meal ideas to help you on a low-protein diet.

1. Fruits and Vegetables
2. Refined grains ( In moderation)
3. Fats and Oils
4. Dairy Alternatives
5. Desserts (In Moderation)
6. Low Proteins Grain and Starches
7. Processed and Plant Based Foods low in Protein
8. Low Protein Snacks
9. Eggs (In limited Quantity)

Conclusion

While these foods are undoubtedly healthy and beneficial for a balanced diet, they are not the protein-packed powerhouses they are sometimes marketed as. If you’re considering meeting your protein goals, it’s essential to look beyond these foods low in protein.

Go for higher-protein options such as lean meats, fish, tofu, beans, lentils, and quinoa. Always check nutritional labels and be aware of the protein content in the foods you consume to ensure you’re getting the right balance for your needs.