Surprising Foods You Think Are Protein-Rich But Aren’t

When it comes to building a balanced diet, protein is a key nutrient that many people prioritize for muscle building, satiety, and blood sugar regulation. However, not all foods that are commonly believed to contain a good source of protein actually do. In fact, some popular foods might be more of a source of fats or carbohydrates than actual protein. Understanding which foods are and are not protein-packed can help you make smarter choices for your health and fitness goals. 

Cream cheese is often mistaken for a protein-rich dairy product. While it’s delicious on a bagel, cream cheese is actually more of a fat source, with only about 2 grams of protein per ounce. Its high fat content overshadows the minimal protein it provides. Instead, top your toast with some regular or whipped cottage cheese (½ cup has 12-14g protein!), tomato slices, and everything bagel seasoning for a better source of protein.

Peanut butter is another food commonly thought of as a protein powerhouse. While it does contain protein (about 8 grams per 2 tablespoons), it’s primarily a source of fat. The healthy fats in peanut butter are great for heart health and to keep you satisfied, but if you’re aiming to meet your daily protein needs, you'd have to eat a lot of peanut butter, which equates to a lot of calories. It’s better to think of peanut butter as a healthy fat source. 

Hummus falls into a similar category. Made primarily from chickpeas, hummus does contain some protein, but it’s better known for being a delicious dip or condiment. With only about 2-3 grams of protein per serving, hummus is not a significant protein source. You’d have to eat an entire 8oz container of hummus just to get 16 grams of protein! 

On that note, while chickpeas are an excellent source of vegetarian, fiber-rich carbohydrates and do contain protein, you’re only getting about 7g per ½ cup. So if you think the sprinkling of chickpeas on top of your salad is your protein for the meal, you’re likely going to be left unsatisfied after eating. Try having a bigger portion than a typical salad-bar spoon of chickpeas, or top your salad with a hard boiled egg and some parmesan cheese as well for additional protein.

While all of these foods have their place in a balanced and varied diet, it’s important to recognize their nutrient makeup so you can better plan your meals to meet your protein goals.