A List of Foods High in Protein, That You Might Not Know of

By | November 7, 2015

Everyone knows that meats, fish, eggs… are high in protein so I want to share with you a list of foods high in protein that are less known for their protein content. Lets start of the list with some cheese.


1. Mozzarella Cheesemozzarella

Now I know there is a lot of negativity associated with mozzarella cheese products, much of which comes from its high fat content. However, you can buy fat free or even skim milk mozzarella cheese. For every 1 ounce (28g), which is approx. 1/4 cup, of fat free mozzarella cheese you can expect to get about 9g of protein. Thats right; its overall content is just over 32% protein and thats with zero fat and only 1g of carbs. A cup of mozzarella will also give you 105% of your recommended daily calcium intake along with zince and vitamin B-12.


2. Swiss Cheeseswiss cheese

Swiss cheese is another one you may not think about when it comes to protein, but its loaded. With every ounce (28g) you are receiving about 8g of protein. That means it is comprised of 28% protein. Again with this food you can easily find “low fat” products which will only have about 1g fat per ounce, which again is about 1/4 cup. Carbs are also low at about 1g.

This food is also a good source of vitamin B-12 and zinc.



3. Cottage Cheesecottage cheese

Cottage cheese seems to be receiving more attention lately but it still needs to be more widely known. With one cup (226g) of 1% milkfat cottage cheese you will be receiving around the area of 28g of protein. This protein comes along with 6g of carbs and 2g of fat. Cottage cheese’s content is just over 12% protein.

Additional benefits come from its vitamin B-12 content.


4. Peanuts (dry roasted)peanuts

Peanuts are a great source of protein that you might want to snack on throughout the day. This salty snack brings you about 35g of protein for every 1 cupk which is 146g. Thats a high protein content at 24%. The downside many people may see here is the fat content, which is 73g per cup, some of which is saturated.

Although saturated fat can be terrible for you if consumed too highly, peanuts are still good for you. If consumed regularly in not too high amounts peanuts (and others), have shown to reduce the chance of heart disease and type 2 diabetes.

In addition, if you are looking for Manganese and Niacin peanuts are a good source.


5. Almonds (dry roasted)almonds

Almonds are fairly close to peanuts in their nutritional value, so if you prefer them eat them. Every one cup (138g) has about 30g of protein, 73g of fat, and 27g of carbs. Again the saturated fat content is more than most people would want at 7g per cup, but its the same story as with peanuts.

If consumed regularly in not too high amounts almonds have also shown to reduce the chance of heart disease and type 2 diabetes.

Vitamin E, magnesium, and manganese are also some benefits in which almonds provides in good amounts.


6. Soybeanssoybeans

With 29g of protein in every cup of 172g, soybeans are an excellent protein source. They are also very healthy in other areas. A cup of soybeans will also give you about 17g carbs and 15g fat, which is a nice moderate amount. If you are wondering about cholesterol and sodium don’t worry, the amounts are minimal.

Soybeans are an overall healthy food with the protein you need and want. Also included is vitamin K, iron, and manganese.


7. Peaspeas

Peas are another all around healthy food that you can get a decent amount of protein from. A cup of peas (134g) will get you about 7g of protein. Now I know thats not a lot of protein but incorporating peas into your meals can make a nice difference.  Along with the protein is 18g carbs, which is a nice dose, and 1g fat.

Additional benefits are provided by its vitamin A, vitamin K, vitamin C, and thiamin content.


8. Brussel Sproutsbrussel sprouts

Brussel sprouts might seem like an unusual candidate when you are searching to get protein but they are a healthy source. With just one single sprout (21g) you can expect about 1g of protein. I know its not a lot but just think its for only one sprout. With one sprout you will also be getting 0g fat and 1g carb,

They are a great source of dietary fiber as well.



Any questions? Comments? Concerns?

Don’t forget to comment below!


9 thoughts on “A List of Foods High in Protein, That You Might Not Know of

  1. Marko Starcevic

    Hi there,

    This is a great list of high protein foods. I love all of them way more than meat itself. I just recently let go of all meat consumption and I love it. I will most definitely bookmark this page.


    1. Kyle Post author

      Very nice. I to am trying to eat less meats these days. I’m always looking for alternatives.

  2. Anthony

    Thank you for the information here I didn’t realize a lot of these were good sources of protein. The one I took most note of, because I love them, is peas! I see what your saying how they aren’t super protein rich but adding them to meals here and there can really help. Which is your #1 choice here?

    Thanks again,


    1. Kyle Post author

      I’m a fan of peas also. But I would go with the brussel sprouts myself when it comes to a side of food. Its just my taste preference.

  3. Rashaad

    Wow this is a great list, I never knew these was that high in protein. Looking forward to seeing your content and I may even purchase something.

  4. Hindy Pearson

    Hi Kyle, great post with lots of very helpful information. Although I knew cheese had protein, I had no idea how much was in the cheeses you mentioned. 9g of protein for just 1 oz of cheese is great. I also wasn’t aware that sprouts and peas had protein at all 1g of protein for just 1 sprout? That’s incredible – how hard is it to eat a bunch of sprouts with your dinner? We usually have them once a week, but I’m thinking of adding them more often.


Leave a Reply

Your email address will not be published. Required fields are marked *