Misconceptions about protein are everywhere, a how much do you need a day? the best food sources available. If you really try maximize macro inputthe latter is particularly important—especially since there are many foods that are commonly advertised as high in protein. they are not as you would think
“The key issue here is that many of the so-called ‘high protein’ foods are secondary sources of protein,” said Sapna Peruvemba, MS, RDN, the organization’s founder. Health by Sapnasays SELF. While these foods contain some of the most important nutrient, most of their nutritional composition is actually made up of other things, such as fat or carbohydrates. So if you want a single item to do most of the heavy lifting on the protein front, you might want to look a little harder at your options. Many of the so-called “high protein” foods don’t actually contain enough to reach the recommended 15 grams per meal on their own.
To be clear, this does not mean that these foods do not deserve a place on your plate. Even if the marketing machine has grabbed the protein as a selling point, fats and carbohydrates are equally important for good health: fat supports cell growth and helps absorb other nutrients such as vitamins A and E. Meanwhile, carbohydrates are the body’s main source of energy.
That said, if you’re focused on increasing your protein intake or reaching a specific protein goal (whether it’s to repair muscle after a workout or simply to keep your stomach from growling between meals!), you’re better off seeing fats and carbs as helpful sidekicks rather than the main protagonist. Here are nine foods that are commonly misconstrued as high in protein, along with some expert-approved ways to boost them.
1. Peanut butter
GymTok would have you believe that peanut butter is the poster child plant-based protein sourcesbut in reality, walnut spread is mainly made up of it healthy fats; its protein content is a paltry four grams per tablespoon, Peruvemba says.
The fact that peanut butter is scarce in protein does not diminish its taste, so feel free to keep spooning it. It also makes a great addition to your meal: add it to yogurt or whole milk smoothies, or use it in savory dishes such as tofu curry or black beans soup.
