9 foods that you may think are high in protein but in reality they are not

Misconceptions about protein exist everywhere, from How much do you need in one day? to The best food sources available. If you’re really trying to Maximize your macro intakeThe latter is particularly important – especially since there are a group of foods commonly described as high in protein that actually are it’s not As packed as you might think

“The main issue here is that many of these so-called ‘high-protein’ foods are secondary sources of protein,” Sapna Peruvemba, MS, RDN, founder Health by Sapnasays the self. While these foods contain… some Of all the important nutrients, the majority of their nutritional composition is actually composed of other elements, such as lipids or lipids Carbohydrates. So, if you want one ingredient to do most of the heavy lifting on the protein front, you may want to look at your options more carefully. Many of these so-called “high-protein” foods don’t actually contain enough to reach the recommended 15 grams or so per serving alone.

To be clear, this doesn’t mean these foods don’t deserve a place on your plate. Although the marketing machine may be Busted on protein As a selling point, both fats and carbohydrates are essential for good health: fats support cell growth and help you absorb other nutrients like vitamins A and E. At the same time, carbohydrates are the main source of energy in the body.

However, if you’re focused on increasing your protein intake or hitting a specific protein goal (whether to help your muscles recover after a workout or simply to keep your stomach from growling between meals!), it’s best to think of fats and carbs as beneficial side items rather than the main character. Here are nine foods that are often misunderstood as being full of protein, plus some expert-approved ways to boost them.

1. Peanut butter

GymTok would have you believe that peanut butter is the poster child for it Plant sources of proteinbut in reality, the walnut spread consists primarily of Healthy fats; Its protein content is only four grams per tablespoon, Peruvimba says.

Just because peanut butter is low in protein doesn’t mean it’s low in flavour, so feel free to keep eating it by the spoonful. It can still complement a meal well: add it to a smoothie made with yogurt or whole milk, or use it in a savory dish like tofu curry or Black bean soup.