Nine dietitian-approved whole foods that pack a surprising protein punch

Whether you’re learning about the importance of protein in your diet, seeing more and more high-protein foods at the supermarket, or know that you need to eat more of it, protein is certainly having a moment.

Indeed, optimising protein intake – especially as we move into our 40s and beyond – is important for metabolic health. But it is possible to meet your daily protein targets with whole foods that we already consume regularly.

Here are some of the best choices, minus the ultra-processed ingredients that tend to accompany many of the higher-protein snacks, bars and foods being heavily promoted in supermarkets.

Cottage cheese

A true superfood, cottage cheese is one of the most nutrient-dense foods you can include in your diet, especially if you are looking to reduce calories – a half-cup serve contains just 100 calories plus more than 12g of protein.

With its relatively bland flavour, cottage cheese is extremely versatile and can be added to a wide range of foods, including eggs, baked goods, sauces and batters to boost the protein and nutrient content while adding very few calories.

Milk

Higher-protein products made from protein-rich whole foods, such as dairy, tend to be a better choice than foods made with added protein. This is because the former tends to be naturally processed to concentrate protein, rather than by adding processed forms of protein to the product.

With some of the newer higher-protein dairy milks offering 16-18g of protein per glass, along with 400-600mg of calcium, swapping over to a higher-protein milk is an easy way to boost your protein and overall nutrient intake.

Bread

Protein breads have been available for some time. While they still look like bread, they do taste significantly different as they generally have a heavy base of seeds, soy or gluten to create breads with more than 18-20g of protein per serve, compared with 8-12g for regular bread.

Nutritionally, these breads have much to offer, but they also tend to be relatively high in fat and calories. They also taste better toasted than fresh, as they lack the softness of regular loaves made with wheat flour.

Edamame

All legumes are rich in plant-based protein, offering 6-8g of protein per half-cup serve. But edamame, or soy beans, are not only relatively high in plant-based protein, offering 8-9g per serve; they are also one of the few legumes that contain all the amino acids.

This means the protein is “complete”, readily absorbed and able to be used, which makes edamame a particularly good option, especially for those who prefer a plant-based diet.

Yoghurt

Higher protein yoghurts are made by straining and fermenting yoghurt with live bacterial cultures, which concentrates their protein component.

Generally speaking, higher-protein yoghurts are nutritious products with minimal added processed forms of protein, and as such are good options nutritionally. The key thing to look for are varieties that contain no added sugars.

Pasta

Like bread, higher protein pasta offers more protein compared with regular pasta thanks to its base of legume flour or concentrated wheat flour, which naturally boosts the overall protein content.

This results in pasta that offers more than 18-20g of protein per serve, compared with 12-14g for regular pasta. Protein pasta also tends to be relatively high in dietary fibre, which means that this type of pasta also tends to be exceptionally filling.

Chia

While you cannot compare the protein load of a piece of meat or a glass of milk with that found in seeds and grains, chia is relatively high in protein per serve, with a heaped tablespoon offering 5g of protein.

The protein in chia seeds is also complete, with all nine essential amino acids. Chia is a rich source of the plant form of omega-3s, making it a superfood that packs a big nutritional punch in a small volume of food.

Dairy desserts

Whether you choose custard, ice-cream, frozen yoghurt or pudding, a dairy-based dessert is an excellent way to boost your daily protein intake.

With some varieties offering over 15g of protein per 200ml, the key is to choose those with no added sugar and, ideally, fortified calcium.

Pumpkin seeds

Pepitas, or pumpkin seeds, add a range of nutrients to the diet, including plant-based omega-3s, zinc and magnesium as well as 5g of protein per heaped tablespoon.

This means that topping your favourite salad or vegetable dish with a few crunchy pepitas is an easy way to get a little extra protein and a whole lot of other nutrients in a single serve.