FOOD NEWS
Ingredients That Have Way More Protein Than You Think
BY Lucia Capretti
Tahini
Tahini contains a solid dose of protein, with 3 grams per tablespoon. Depending on how you serve it, you may very well end up with double that amount on your plate.
Registered dietitian and chef Julie Lopez recommends adding it to sauces or dressing recipes for a boost of protein, be it in a stew or drizzled over hearty greens.
Nutritional Yeast
Unlike the kind of yeast that helps dough rise and makes a fluffy loaf of bread, nutritional yeast can be ingested by itself as a source of important nutrients.
A single tablespoon contains about 5 grams of protein and the nine essential amino acids, making it a healthy source of complete protein for those on a plant-based diet.
Peanut Butter
A tablespoon of peanut butter yields 4 grams of protein, providing a suitable amount, especially if you double the dose by spreading it over two slices of bread.
If you want to sneak in extra protein to increase satiety, it also contains heart-healthy fats, which enhance feelings of fullness. It can also be used in a variety of dishes.
Pumpkin Seeds
Chia seeds often get all the attention when it comes to protein sources, but pumpkin seeds contain almost double the amount, with 8.6 grams per ounce.
Easy to incorporate into a wide range of dishes, they're also a solid source of antioxidants, minerals, fiber, and unsaturated fats, coming together into a nutritious package.
Pasta
Most people categorize pasta as a carb-heavy food, but while its nutritional breakdown is about three-quarters carbohydrate, about 15% of it is protein.
Depending on the pasta brand, this percentage could result in about 7 to 8 grams of protein per cup of cooked pasta, and it doesn't vary much whether it's regular or whole wheat.