Can You Guess Which Food Has More Protein?

✅ 2 scoops of whey protein powder (39 grams): 26 grams of protein

❌ 1 serving of black beans (½ cup): 8 grams of protein

Protein powder can be a quick, easy way to get a protein boost, but black beans pack more nutrition because they also contain valuable nutrients like fiber. Flavored protein powders may also include added sugar or non-nutritive sweeteners, which you may want to limit or avoid.

❌ 1 serving of peanuts (1 ounce/28 peanuts): 7 grams of protein

✅ 1 slice of Swiss cheese (1 ounce): 8 grams of protein

Nuts and cheese are stars of a charcuterie board or salad, and they can be a great protein snack. You might have assumed that nuts would pack more protein, but don’t forget that dairy can provide protein too. Nuts and cheese also have saturated fat, though, so you’ll want to keep your fat intake needs in mind when you’re portioning out snacks or adding to meals.

✅ 1 serving of chicken breast (100 grams): 22 grams of protein

❌ serving of pork loin (100 grams): 21 grams of protein

Chicken and pork are pretty close in the protein department, so you can really pick the one that best meets your overall dietary goals in terms of fat, sodium, and calories. Be mindful of how you prepare it to maximize the health benefits. Try getting lean cuts, and broiling, baking, or grilling.

❌ 1 serving of flank steak (100 grams): 20 grams of protein

✅ 1 serving of turkey breast (3 ounces): 26 grams of protein

If you’re a meat eater who is trying to cut back on red meat but is worried you won’t get the same amount of protein, you’ll be relieved to know you can get plenty of protein in turkey. If you like turkey sandwiches, consider skipping the processed deli slices and cutting up the meat yourself.

❌ 1 serving of almond butter (1 tablespoon): 3 grams of protein

✅ 1 serving of sunflower seeds (1 ounce, or about ¼ cup): 5 grams of protein

Nut butters are a protein staple food for sandwiches and smoothies, but don’t count out seeds! Whether you like to unshell them and toss onto a salad, bake them into some muffins, or make your own spread, sunflower seeds can also offer some protein. Just go for the unsalted variety to keep your sodium in check.

❌ 1 serving of ground lamb: (100 grams): 17 grams of protein

✅ 1 can of tuna (6.5 ounces, drained): 31 grams of protein

Canned tuna is a quick and affordable way to incorporate protein into a salad or sandwich. Just keep an eye on the sodium content—tuna can be pretty salty. Look for lower-sodium options, or add your own spices and seasonings.

✅ 1 serving of frozen cheese pizza (¼ pie): 17 grams of protein

❌ 1 hot dog: 6 grams of protein

Both frozen pizzas and hot dogs are highly processed, so they don’t offer much nutrition. That said, there’s a time and a place for a slice or ballpark frank. While you don’t want to make them your go-to protein source, packaged frozen pizzas can be an easy, satisfying meal because it offers a mix of macros: carbs, fat, and yes—protein.

❌ 1 serving steel cut oats (¼ cup, or 40 grams): 5 grams of protein

✅ Soybeans (100 grams mature/raw) 36 grams of protein

Soybeans, aka edamame, are a protein powerhouse. They’re also a great source of fiber, and can be a snack on their own or added to just about any meal.

✅ 1 serving of whole milk Greek yogurt (¾ cup): 15 grams of protein

❌ 1 egg: 6 grams of protein

Greek yogurt as part of a meal or snack can offer more protein than you might think. Just make sure you’re keeping an eye on any added sugar that can come with flavored varieties. Plain Greek yogurt topped with fresh fruit you cut up yourself offers more nutrition than the “mix-in” yogurts that also tend to mix in a lot of sugar, too.

❌ Raisin Bran (1 cup): 4 grams of protein

✅ 1 cup of cooked quinoa: 8 grams of protein

While packaged cereal usually comes with a lot of added sugar and processed ingredients, an ancient grain like quinoa can be a satisfying, protein-packed start or end to your day.

That doesn't mean a bowl of cereal is a bad option, though. If you add milk, you'll add protein, too. A cup of 1% milk has about 8 grams of protein. Milk alternatives like nut milks and soymilk also contain protein.