You have heard it time and again from your doctor and/or significant other that you need to eat less meat and fish. Why? Well, meat and most fish are higher in cholesterol and saturated fat as opposed to other sources of protein. Eating too much meat and fish can increase your risk of having higher levels of cholesterol, which can lead to an increase in heart disease and a host of other diseases. So, to help you appease your doctor and wife, here is a list of sources of protein other than meat and fish.
18 Different Sources Of Protein Other Than Meat And Fish
Grams of protein: 8 per cup
Quinoa is an organic whole grain that is a really good source of high quality protein. You can find Quinoa at your local grocery store in the pasta and rice aisle. You can combine quinoa with vegetables to make a complete meal.
Grams of protein: 6 per cup
This is only one example. You can use black beans, pinto beans, virtually any bean your heart desires. No pun intended. See both rice and beans are a source of protein by themselves. However, they’re incomplete. When you combine the two you make a complete protein. Complete protein is what you’re looking for in your diet.
Grams of protein: 6 per egg
Eggs are not meat, even though they’re sometimes lumped in the meat category. Eggs are a superb source of protein. As a matter of fact eggs are the highest quality protein on the planet. No kidding. Also, eggs provide you the best bang for you buck in terms of quality protein.
Grams of protein: 10 per 1/2 cup
Tofu is an alternative protein source in lieu of meat and fish. Another benefit to tofu is that it’s really low in calories. I will have to say that it’s an acquired taste in my opinion, but not the worst taste in the world. In addition to being high in protein Tofu is an excellent source of Calcium as well.
5. Cottage Cheese
Grams of protein: 25 per cup
Cottage cheese is loaded with protein. You can combine cottage cheese with fruit, nuts, or anything you can possibly think of to make a meal. Not to mention that cottage cheese is inexpensive to buy and is loaded with Calcium, A and B vitamins.
Grams of protein: 5 to 7 per 1/4 cup
Nuts are not only a viable source of protein, but also, fiber and plenty of healthy fats. All nuts and seeds are good sources of protein. This includes – peanuts, almonds, walnuts, pistachios, pecans, cashews, sunflower seeds, pumpkin seeds, etc. You can combine nuts with vegetables and/or use in a salad to help make a meal.
7. Green Peas
Grams of protein: 8 per cup
One would not think that a vegetable would be a high source of protein, but the reality is they are. Green peas are jammed packed with quality protein. Also, green peas are a great source of antioxidants and phytonutrients and in a Mexico City – based study has shown that daily consumption of green peas and other legumes lowers risk of stomach cancer. More of a reason to incorporate green peas into your diet as a protein source.
8. Greek Yogurt
Grams of protein: 15 to 20 per cup
Greek yogurt has been the rage for a few years now and you know how good yogurt is for you, not just for the protein and calcium, but also for the probiotics yogurt contains. Why do they call it Greek yogurt? This yogurt has gone through a process where the whey has been removed from it, thus making it thicker. All yogurt that has gone through this process is called Greek yogurt. In The U.S the yogurt industry is a 4.1 billion dollar industry and most of it’s growth has been due to the emergence of Greek yogurt.
9. Chia Seeds
Grams of protein: 4 per 2 tablespoons
In addition to being rich in Omega-3’s chia seeds are a good source of protein as well. When considering what to combine your chia seeds with make sure to understand that they love water, which means they’ll absorb it and be twice as heavy turning into a gelatinous glue. An idea would be to make a fruit smoothie with chia seeds and then drink immediately. Otherwise your smoothie will have the consistency of Elmer’s Glue after a while.
Grams of protein: 17 per cup
You’re probably most familiar with this food from dining at your local Chinese restaurant. But did you know that Edamame is a great source of protein? Well it is. You usually eat Edamame boiled or steamed and bathed in salt. Did you know that Edamame are actually baby soybeans in a pod!
Grams of protein: 6 per 1/2 cup
Chickpeas can be found in your local grocery store aisle in the canned vegetable section. Personally, I rather get my protein from other meatless sources on this list. Chickpeas have the texture of styrafoam to me, but a lot of people love them. And they are an excellent source of protein too. Do you know what mashed chickpeas are called? Keep reading and you’ll find out.
Grams of protein: 18 per cup
Lentils are part of the Legume family and are known for their lens shaped seeds. Lentils can be eaten on their own or combined with rice or virtually anything else. It’s about your imagination and what you like to eat. As you may of guessed lentils are sources of protein other than meat and fish, which is why they’re on this list.
Grams of protein: 19 per cup
Hummus is nothing more than mashed chickpeas. The biggest difference between hummus and chickpeas is texture. Hummus is more like a paste if you will whereas, without stating the obvious chickpeas are just that – a type of pea. Hummus is often served with pita bread and/or used as a dip for raw veggies – carrots, broccoli, celery, cauliflower.
14. Dairy – Milk and Cheese
Grams of protein: 8 per cup for milk, 7 per 1 oz. of cheese
Good old fashion milk and cheese. What kind of cheese? Any cheese. Take your pick – cheddar, brie, mozzarella, Swiss, American, etc. As for milk any kind will do – skim, whole, low-fat.
15. Soy and Soybeans
Grams of protein: 36 per cup
Don’t forget about the ever popular soy milk too. That packs a wallop of quality protein to meet your dietary needs. There is some controversy out there surrounding soy in that it may actually be bad for you depending on how much you consume. If you go that route, then everything is bad for you. Right? Soy is yet another in a long line of sources of protein other than meat and fish.
16. Protein Supplements – Protein Powder
Grams of protein: 25 per scoop
Protein powder, or more specifically whey protein powder is popular in the nutrition world. You can buy tubs of this stuff anywhere now. Including your local grocery store, which was not the case many moons ago. You used to have to go to the GNC’s of the world to get your huge container of whey protein powder. It’s very a very convenient source of protein as all you need to do is take a scoop and mix it in water.
17. Cereal – Oatmeal
Grams of protein: 6 per cup
Are you surprised to see oatmeal on this list? Believe it or not oatmeal by itself is a good source of protein. In case you’ve forgotten oatmeal is a great source of both soluble and insoluble fiber. Translation oatmeal will help keep you regular, keep you full longer, and is good for overall health.
Grams of protein: 5 per cup
Ah yes the dark green leafy vegetable that is a good source for vitamins A, E and K and essential minerals such as Calcium and Iron. Did you know that spinach in and of itself is a good source of protein? Well it sure is. This is precisely why spinach is often considered a Super Food. Why? It’s extremely nutrient dense as you can clearly see. That is why.
So there you have it. A comprehensive list of sources of protein other than meat and fish with their corresponding grams of protein per serving.