Misconceptions about protein are everywhere, from how much of it you need in a day to the best food sources available. If you’re really trying to maximize your intake of the macro, the latter is particularly important—especially because a bunch of foods that are commonly touted as high in protein actually aren’t as packed as you might think
“The key issue here is that many of these so-called ‘high-protein’ foods are secondary sources of protein,” Sapna Peruvemba, MS, RDN, founder of Health by Sapna, tells SELF. While these foods do contain some of the all-important nutrient, the majority of their nutritional makeup actually consists of others, like fat or carbs. So if you want a single item to do most of the heavy lifting on the protein front, you might want to look at your options a little more carefully. Many of these so-called “high-protein” foods actually don’t contain enough to get you to the recommended 15 grams or so per meal on their own.
To be clear, this is not to say these foods aren’t deserving of a spot on your plate. Even though the marketing machine may have seized on protein as a selling point, both fats and carbs are just as critical for good health: Fat supports cell growth and helps you absorb other nutrients like vitamins A and E. Meanwhile, carbs are the body’s main source of energy.
That said, if you’re focused on increasing your protein intake or reaching a certain protein goal (whether to help your muscles recover after a workout or simply to stop your stomach from growling between meals!), you’re better off considering fats and carbs helpful sidekicks rather than the main character. Here are nine foods that are commonly misconstrued as protein-packed, plus some expert-approved ways to beef them up.
1. Peanut butter
GymTok would have you believe that peanut butter is the poster child for plant-based sources of protein, but in reality, the nutty spread is primarily composed of healthy fats; its protein content is a meager four grams per tablespoon, Peruvemba says.
Just because peanut butter is skimpy on protein doesn’t make it short on flavor, though, so feel free to continue spooning it up. It can still round out a meal nicely: add it to a smoothie made with yogurt or whole milk, or use in a savory dish like tofu curry or black bean soup.
