7 Surprising High-Protein Foods That Aren’t Meat

When most people think of protein, they picture chicken, beef, or fish. But plenty of other foods are packed with protein too, and a few of them might surprise you.

1. Nutritional Yeast

It doesn’t look like much, but nutritional yeast is one of the most protein-rich plant foods available. Every 100 grams provides about 50 grams of protein, plus vitamin B12, folate, and zinc. Even small amounts can give a noticeable protein boost when sprinkled over meals.

2. Pumpkin Seeds

These green flat seeds, also called pepitas, are packed with plant-based protein and minerals. Every 100 grams contains about 30 grams of protein, along with iron, magnesium, and zinc. Try sprinkling them over yogurt, oatmeal, or salads for extra crunch and protein.

3. Seitan

Seitan is a dense, chewy protein made from wheat gluten and has been used for centuries in East Asian cuisine. Every 100 grams provides around 25 grams of protein, along with iron and selenium.

4. Edamame

These young soybeans are a simple, protein-rich snack or side dish. Every 100 grams provides about 11 grams of protein, plus fiber, folate, and iron. They can be steamed and lightly salted, tossed into salads, or blended into dips.

5. Tempeh

Tempeh is a fermented soybean product with a firm texture and mild, nutty flavor. Every 100 grams provides around 19 grams of protein, plus iron, magnesium, and calcium.

6. Greek Yogurt

Most people don’t think of yogurt as a protein-rich food, but Greek yogurt is an exception. Every 100 grams contains around 10 grams of protein, along with calcium, vitamin B12, and probiotics. It works well with fruit, oats, or savory dishes like sauces and dressings.

7. Tahini

Tahini is a smooth paste made from ground sesame seeds and is a staple in Middle Eastern cooking. Every 100 grams contains about 17 grams of protein, along with iron, calcium, and magnesium