11 Protein Sources in The Standard American Diet

Getting enough protein is one of the most common worries for the average person when caring for their diet. This is because of the growing fear the fitness industry has created on whether the recommended amount of protein is enough. This amount equals to 46g in woman and 56g in men. The problem about these numbers is a lot of people are reaching under that due to not counting the grams in the food they eat. This can lead to muscle wasting, infections and wounds healing poorly.

Beans and Chickpeas

One of the readily available proteins are chickpeas as they are sold in most stores near you. The benefit of chickpeas is how inexpensive they are while yielding such a high protein count. Legumes in general are very important to have in your diet as they are full of nutrients that range from fibre, protein, carbohydrates and b vitamins. As well as this they are low-fat, cholesterol free and vegan. One can of chickpeas contains 19g of protein.

Cottage Cheese

Cottage cheese can be a good way to get protein while keeping the flavor of the rest of your meal. This is because cottage cheese has little to no taste while being an easy way to boost protein numbers. The negative of eating cottage cheese is it contains high sodium and cholesterol. One cup of cottage cheese contains 23g of protein.


Lentils are the seeds of green bushy plants available in all seasons; you can identify them with their lens-like shapes. They are rich in proteins and fibre to keep you full, hydrated, and stable for more extended periods. Lentils are very convenient for those with a busy schedule as they can be cooked the night before and eaten cold or reheated the day after. Lentils are classified as an incomplete protein which means it will need another source to become a full protein. One of the best sources for this are brown rice as they go together well as well as becoming a full meal. One cup of lentils equals 18g of protein.


Soybeans, when they are not ripe, the peas inside them are called Edamame. This is richly available in Asia as well as other parts of the world. These beans in pods are found in sushi items, and grocery stores have got them in frozen tins. These are rich in fibre, antioxidants and vitamin K which can help lower cholesterol. One cup of Edamame peas contain 20g of protein

Peanut Butter

Peanut butter is high in protein and contains fats that the body needs. To make peanut butter it requires roasted peanuts and salt in a food processor. Although it has an abundant amount of proteins, fibre, and fat at high amounts it can be unhealthy due to the high amounts of saturated fat. One cup of this equals to 65g of protein.


Eggs are rich in vitamin B2 selenium, vitamin D, B6, B12, and minerals. These have become a staple in many peoples diet due to how convenient they are to make. The negative of eating eggs is how much cholesterol you get in them (169% of recommended daily intake per cup). One cup of boiled eggs has 17g of protein.


Almonds are best to eat in the winter season as they keep you warm and offer immunity. They also promote brain development and weight loss. Almonds are dense in nutritional value as they offer fats, calcium and fibre. Almonds are also very widespread so you can buy them at most of the local shop. One cup of almonds contains 23g of protein.


Hemp seeds are from cannabis family however they do not provide any psychoactive effects. Hemp seeds can be obtained online as well as from stores around you. Hemp seeds have a high amount of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. These can be used to put on top or inside any foods as they have little to no taste. One cup of hemp seed has 60g of protein although this will be nowhere near the amount you use daily.


Quinoa is used in the form of seeds, obtained from flowering plant. You can get Quinoa easily from stores near, grocery shops, and online food portals. These seeds have got all types of amino acids and are also high in fiber, magnesium, vitamin B and E, iron, calcium, phosphorus, potassium, and various beneficial antioxidants. One cup of quinoa offers 8 grams of protein.

Chia Seeds

Last but not the least, chia seeds are best to obtain fiber, lose weight and remain energized and full extended periods. Chia seeds are readily available at most supermarkets in the nuts and seed isle. By using them in your food or drink you get fiber, proteins, and omega3s. One cup of chai seeds offers 18g of protein.


Tempeh is fermented soybeans that form together into a cake shape. This is one of the more unknown high-protein foods which comes in at 19g per 100g. Tempeh can be used for a variety of dishes such as salads, sandwiches, sides, meat alternatives and soups. It is also good for those who are trying to lose weight as 100g has 193 calories, which isn't that much considering the nutritional value.

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