6 Foods You Think Are High in Protein, But Actually Aren’t

Protein is an essential macronutrient that the body uses to build muscle and repair cells.

A “high protein” food typically contains at least 20 percent protein, according to Halle Saperstein, RD, a clinical dietitian at Henry Ford West Bloomfield Hospital. Although most people can get enough protein in their diet, some foods may not contain as much protein as expected.

1. Almond milk

Almond milk is a great alternative for people who do not want to consume cow’s milk or who are lactose intolerant. However, don’t expect the same amount of protein if you choose almond milk over cow’s milk.

“Because it is labeled as a ‘milk,’ people may assume that it has similar protein levels to cow’s milk, but unless it is fortified with protein, that is not the case,” Saperstein told Verywell in an email.

One cup of unsweetened almond milk contains 2 g of protein, while one cup of cow’s milk contains 8 g of protein.

2. Lawyers

Avocados are a good source of fiber, healthy monounsaturated fats and potassium, but these creamy green fruits aren’t considered a high-protein food, Saperstein said.

Half an avocado, the standard serving, contains only 1.5g of protein.

3. Hummus

Many people turn to chickpeas for plant-based protein. But small servings of hummus, a chickpea-based dip, don’t always contain as much protein as you might think, Saperstein said.

A small quarter-cup serving of hummus contains 70 calories and only 2g of protein.

4. Granola bars

Granola bars seem like an easy option for on-the-go protein, but be sure to check the nutrition label first.

Some granola bars only contain 1 to 3 g of protein per bar.

“When it comes to snack bars, look for ones that are high in protein and contain around 10 to 15 g of protein per bar,” Saperstein said.

5. Peanut butter

Peanut butter has a reputation for being a protein-rich spread, but it only contains 7g per 2 tablespoons.

“To increase the protein content of a product containing peanut butter, consider adding it to Greek yogurt or whole-grain bread, which could contain 3 to 5 g per slice,” says Theresa Gentile, MS, RDN, CDN, a New York-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

6. Cheese

Cheese is a delicious, nutrient-dense snack that contains protein, but it is not considered high in protein, Gentile said. But that doesn’t mean you should avoid cheese if you enjoy the taste.

“In general, eating a variety of quality protein foods each day will help meet your needs. Seafood, poultry, lean meats, beans and legumes, eggs, soy, and low-fat dairy are all good options to include in meals and snacks,” Gentile said.

Do you really need more protein?

Protein has become the latest wellness obsession, but you may not need it as much as you think. It is recommended to consume at least 0.8 g of protein per kilogram of body weight daily, but the exact amount may vary depending on lifestyle, age and gender.

“[P]People trying to achieve certain fitness goals don’t always need to turn to high-protein shakes to meet their dietary needs. Many people may not realize that eating foods like beans, nuts, tofu, meat, fish, poultry, eggs and dairy will provide them with enough protein,” Saperstein said.

As a general rule, eat a balanced diet with carbohydrates, healthy fats, and protein at every meal. Aim for 20 to 30 g of protein per meal and spread protein intake throughout the day, she added.