Nutrition Corner: Sneaky Protein Sources
Published on October 01, 2025
Get your protein intake with more than just eggs, beef poultry, seafood, beans, and legumes.
Protein is hiding in many unexpected places that can help with muscle support, to help stay full longer and/or balancing your meals. From whole grains, dairy products, vegetables and even some fruits, here are a few tips to help you get your protein intake up and your diet even healthier!
Whole Grains such as barley don't always get the ‘Protein Creds’ they deserve. For example: Barley ½ cup cooked yields approximately 3.5 grams of Protein. Barley is an excellent additive to soups and stews and can easily be swapped for rice and pasta.
Some Tropical Fruits such as guava contain a punch of about 4 grams of protein per cup! It also contains Vit C for immunity and Fiber, which is needed for digestive health and satiety. Eat guava fresh or in a smoothie.
Green Peas have more protein than most vegetables. It contains about 8 grams per 1 cup cooked. Green peas are also packed with fiber and Vit C. Add as a side dish or into a soup.
Potatoes contain a surprising amount of protein for a starchy vegetable/ food. A medium potato has about 4 grams of protein making it one of the most Protein packed vegetables. They are also high in Lysine, an essential amino acid that plant based diets may lack. Potatoes also contain fiber and Vitamin C.
Cottage Cheese is making a giant comeback for its 14 grams of protein per ½ cup! It is rich in casein protein that digests slower and leaves you feeling full longer. Add fruit to cottage cheese, spread it on a bagel or add a bit of honey for a sweet treat.
Sunflower Seeds may be tiny, but they also may surprise you. Sunflower seeds contain Arginine, a super amino acid that supports heart health by promoting positive blood flow and lowering blood pressure (just avoid the salted variety). Sunflower seeds contain Vitamin E and Healthy Fats to help reduce inflammation. Try Sprinkling the seeds on salads, oatmeal or yogurt.
Asparagus contains approximately 4-5 grams of protein per cup, high in fiber, Vitamins A, C, and E for immune function. It is also an excellent source of folate, an essential B vitamin that supports cellular growth and brain health. Add to salads, grill it or stir fry as a great addition to any meal.
From the desk of UCOFA Registered Dietitian: Patricia Ricks, MPA, RD, CDN. Nutrition consults are free to Ulster County Seniors 60 and over. To make a referral, call 845-340-3456.