When we think of protein, the first sources that come to mind are typically animal sources such as chicken, beef and eggs. But protein can be found in many other places — and some of the best sources are consistently overlooked, both by people who eat meat and those who don’t.
Not all proteins are equal, and you should take great care when choosing the right protein source. The protein content of a food is only part of the picture — the amino acid profile, calorie density, fat content, and how the food fits into your overall diet all matter. Here are six neglected protein sources worth adding to your rotation. Some you’ve probably heard of. One you almost certainly haven’t.
Related: Top 10 Highest Protein Foods for Muscle Growth
#1. Quinoa — 8g per 100g (Cooked)
Quinoa is a grain crop grown for its edible seeds. It’s a popular health food similar to rice — but nutritionally it’s in a different league. Unlike almost every other plant protein source, quinoa contains all nine essential amino acids, making it a complete protein. That alone makes it remarkable in the plant-based world.
100g of quinoa contains 4–5g of protein in its cooked form, but 8g per 100g dry weight — and approximately 370 calories per 100g dry. The amount per serving is lower than meat, eggs or fish, but if you eat quinoa instead of rice or bread you meaningfully increase your daily protein intake without adding junk. Here are the complete nutrition facts per 100g dry:
- Protein: 8g
- Fiber: 5g
- Manganese: 58% RDA
- Magnesium: 30% RDA
- Phosphorus: 28% RDA
- Folate: 19% RDA
- Copper: 18% RDA
- Iron: 15% RDA
- Zinc: 13% RDA
- Potassium: 9% RDA
- Over 10% RDA for vitamins B1, B2 and B6
#2. Chia Seeds — 16.5g per 100g
Chia seeds are the best proof that good things come in small packages. Two tablespoons contain almost 10g of protein — and they’re also an outstanding source of omega-3 fatty acids, dietary fibre, iron, calcium, magnesium and zinc. The nutritional density per gram is extraordinary.
Never eat them dry. Soak them in water, milk or yogurt for 10–20 minutes before consuming — they absorb liquid and expand significantly, which also increases satiety. They’re also completely gluten-free. Here are the nutrition facts per 100g:
- Calories: 486
- Protein: 16.5g
- Carbohydrates: 42.1g
- Fiber: 34.4g
- Fat: 30.7g
- Omega-3: 17.83g
- Omega-6: 5.84g
- Sugar: 0g
Add them to protein shakes, overnight oats, yogurt, or use them as an egg substitute in baking (1 tbsp chia + 3 tbsp water = 1 egg). Related: Healthy Fats: Why You Need Them and Which Ones to Eat
#3. Peanut Butter — 32g per 100g
There are as many as 32g of protein in 100g of peanut butter – which puts it ahead of most meats on a gram-per-gram basis. On top of the protein content, peanut butter stimulates testosterone production, making it a genuinely useful bodybuilding food rather than just a convenient snack.
The catch: commercial brands. Most supermarket peanut butters are packed with added fat, sugar and hydrogenated oils – which undermine the nutritional value and make them counterproductive for body composition. The protein content in commercial brands is also often lower than the natural varieties because of the added fillers. Stick to natural peanut butter – ingredients should be peanuts and salt, nothing else. Consume it in moderation; the calorie density is high. Typical nutrition facts per 2 tablespoons (32g):
- Calories: 190
- Protein: 7g
- Fat: 16g
- Carbohydrates: 8g
- Fiber: 2g
- Sugars: 3g
#4. Nuts – 33g per 100g (Average)
Tree nuts – almonds, walnuts, pistachios, cashews – are consistently underestimated as protein sources. Almonds alone contain about 21g of protein per 100g, and walnuts come in around 15g. They also provide healthy fats, fiber, and a range of micronutrients. Research consistently shows that people who eat nuts regularly have a lower risk of diabetes, heart disease and obesity.
The important caveat: calorie density. A moderate serving of almonds contains as many calories as a protein bar – and can even match the calorie count of red meat per gram. Nuts should be introduced as a supplement to your existing protein sources, not a replacement. Used correctly – as a between-meal snack or addition to shakes and salads – they’re one of the most nutritious foods available. Used incorrectly, they contribute to unwanted fat gain before you realize it.
#5. Moose Meat – 22g per 100g
You might not have known this, but moose meat is one of the best protein sources on the market. This isn’t because it has a higher protein content than beef – it’s because moose meat contains significantly less fat than other meats, which allows you to precisely control your protein intake without consuming excess calories from fat.
For anyone serious about tracking macros, this matters. You get a very clean protein source – lean, low in saturated fat, and rich in flavour. Many who try it say moose meat has a more complex, satisfying taste than beef. If you have access to it, it’s hard to argue against adding it to your rotation. It’s as close to a perfect protein source as meat gets.
#6. Edamame – 11g per 100g (Cooked)
Edamame – young soybeans still in the pod – is one of the highest-protein plant foods available and one of the most overlooked. Like quinoa, edamame is a complete protein, containing all essential amino acids. It’s also rich in fiber, folate, vitamin K and manganese. Steam them, add a little salt, and eat them as a snack or add them to salads and stir-fries. Simple, fast, and genuinely nutritious.
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