10 Foods You Never Knew Had THIS Much Protein!

Summary

Jeff Kevin from Athletenext.com shares 10 lesser-known high-protein foods that can help build muscle. He explains the protein content and serving sizes of foods like whole wheat pasta, peas, parmesan cheese, spinach, pumpkin seeds, cottage cheese, quinoa, edamame, oatmeal, and lentils. Jeff also highlights the nutritional benefits of these foods and offers tips for incorporating them into meals. Additionally, he mentions spirulina as a bonus high-protein option. Throughout the video, Jeff emphasizes the importance of diverse protein sources for a balanced diet and plugs his Athlean RX2 protein powder.

Takeaways

• 💪 Protein is essential for building muscle, and some overlooked foods have surprisingly high protein content.
• 🍝 Whole wheat pasta has 7.5 grams of protein per cup, and realistically, a serving can provide around 15 grams of protein.
• 🍲 Peas offer 4 grams of protein per half-cup, and combining them with whole wheat pasta creates a complete protein.
• 🧀 Parmesan cheese, specifically Parmesan Reggiano, provides 11 grams of protein per ounce, which is higher than many other cheeses.
• 🥬 Spinach delivers 5.5 grams of protein per cup of cooked spinach and is nutrient-dense with low calories.
• 🎃 Pumpkin seeds have 8 grams of protein per ounce, making them a high-protein, cost-effective option.
• 🍶 Full-fat cottage cheese can contain up to 30 grams of protein, making it a significant protein source.
• 🍚 Quinoa offers 8 grams of protein per cup and serves as a complete protein, suitable for replacing other carbohydrates like rice.
• 🌱 Edamame (soybeans) provides 21 grams of protein per cup and is a natural source of soy protein.
• 🥣 Oatmeal has 8-9 grams of protein per half-cup serving, and adding ingredients like walnuts or milk can boost its protein content.
• 🥄 Lentils are a powerful protein source with 18 grams of protein and 16 grams of fiber per cup.
• 🌊 Spirulina, derived from algae, packs 57 grams of protein per 100 grams, making it the most concentrated protein source available.

Q & A

Why is protein important for building muscle?

Protein is essential for building muscle because it provides the necessary amino acids that help repair and build muscle tissues after exercise.

What is the recommended daily intake range of protein per pound of body weight?

The recommended daily intake range of protein per pound of body weight is between 0.7 to 1 gram.

How much protein does whole wheat pasta contain per cup?

Whole wheat pasta contains seven and a half grams of protein per cup.

What is the protein content of peas and how can they be used to create a complete protein meal?

Peas contain four grams of protein per half cup. They can be combined with whole wheat pasta to create a complete protein meal.

What is the difference between Parmesan Reggiano and regular Parmesan cheese in terms of protein content?

Parmesan Reggiano contains 11 grams of protein per ounce, which is higher than the six grams found in cheddar cheese.

How much protein does spinach provide and what are its other nutritional benefits?

Spinach provides five and a half grams of protein per cup of cooked spinach. It is also low in calories and carbohydrates and rich in calcium, magnesium, and vitamin A.

What makes pumpkin seeds a valuable source of protein?

Pumpkin seeds provide eight grams of protein per ounce, making them the highest protein-containing nut or seed. They are also an inexpensive protein option compared to other nuts like pistachios.

How much protein can you get from cottage cheese and what are some ways to make it more palatable?

Full-fat cottage cheese can provide up to 30 grams of protein. Adding cinnamon can help reduce its sourness and make it more palatable.

What is the protein content of quinoa and how can it be used in meals?

Quinoa contains eight grams of protein per cup. It can be used as a substitute for rice, providing a complete protein source.

How does edamame compare to other soy products in terms of protein content?

Edamame provides 21 grams of protein per cup and is a natural source of soy, unlike processed soy products, making it a healthier option.

What is the protein content of lentils and what additional nutritional benefits do they offer?

Lentils contain 18 grams of protein per cup and also provide 16 grams of fiber, making them a nutritious choice.

What is spirulina and why is it considered a powerful protein source?

Spirulina is a type of algae that contains 57 grams of protein per 100 grams, making it the most concentrated source of protein available.