protein

We all know that meat counts as a protein. But apart from the confusing foods mentioned in the previous article, there are a few foods that contain some hidden protein. However, just keep in mind that they are also high in fat or carbs. Here are a few of them:

 

Quinoa

“Pronounced “keen-wah,” this protein-packed grain contains every amino acid, and is particularly rich in lysine, which promotes healthy tissue growth throughout the body. Quinoa is also a good source of iron, magnesium, vitamin E, potassium, and fibre.” – Perri O. Blumberg, Reader’s Digest

“One-half cup of cooked quinoa contains 111 calories, 4 grams of protein, about 2 grams of fat and almost 20 grams of carbohydrates. Because nearly 3 grams of the carbs in quinoa are from fibre, it contains 17 net grams of carbs.” – Paula Martinac, Livestrong

 

Peanut butter

“One tablespoon of peanut butter (crunchy or smooth) has about 90 to 100 calories, 4 grams of protein and 8 grams of fat. The majority of the fat is the heart-healthy, unsaturated kind; some peanut butter brands have more saturated fat depending on the added ingredients. Peanuts, which are technically legumes and not nuts, also contain healthy doses of niacin (good for your energy levels) and antioxidants like vitamin E and resveratrol (the same one you’ll find in red wine). Experts say that peanuts rank right up there with fruits for their high antioxidant content. […] Avoid all the extra sugar, fat and bad-for-you add-ins by choosing peanut butter made from just peanuts and salt.” – Dana Angelo White, Food Network

 

Beans

“Beans, unlike most vegetables, contain a lot of protein and are sometimes used as a vegetarian protein source. They are also a significant source of carbohydrates, however, which can make it confusing to figure out how to count them if you are following a diabetes diet. You’ll need to take into account the carbohydrate content whichever way you decide to use your beans. […]A 1/2-cup serving of chickpeas provides 7.3 grams of protein, 1/2 cup of kidney beans provides 8.1 grams and the same amount of lentils provides 9 grams.” – Jessica Bruso, LiveStrong

 

Eggs

“Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat-soluble vitamins A, D, E and K and lecithin.[…] One medium egg contains 76 calories, 7.5g protein, 5.1g fat, and 1.4g saturated fat.” – Jo Lewin, BBC Good Food

Author

Somarié De Kock