12 Superfoods That Are Surprisingly High in Protein, Say Dietitians


1. Eggs

AMOUNT OF PROTEIN: 6.24 grams per egg (12.5% DV)

What makes this high-protein superfood so super:

“At around 78 calories, one large egg offers 6 grams of high-quality protein that keeps you feeling full,” says Mara McStay, MS, RD. Eggs are also loaded with more than a dozen vitamins and minerals, including choline, selenium and vitamin D. The antioxidant content of eggs also contributes to its superfood status. Eggs are a versatile food, simple to prepare and delicious.”

“An egg provides choline, a nutrient important for brain health including memory, thinking, mood and more,” says Goodson. “It also provides lutein and zeaxanthin, two nutrients that are important for high health and can help protect your eyes from blue light emitted from screens.”

How to enjoy this superfood: Scrambled, poached, or used in an omelet, there’s an egg recipe out there for almost everyone. Level-up this high-protein superfood’s nutritional impact by combining with veggies via our recipe for a Loaded Vegetable Frittata.


2. Pistachios


AMOUNT OF PROTEIN: 12 grams per cup (24% DV)

What makes this high-protein superfood so super?

“Pistachios are a superfood that contains protein,” says Manaker. “Not only are people getting protein when they eat these nuts, but they are also getting a boost of antioxidants, fiber, and phytonutrients.”

Research shows that pistachio consumption is said to have anti-inflammatory properties and has been linked to improved cognitive function and reduced to beneficial outcomes in instances of high blood pressure, diabetes, cardiovascular disease, and even cancer.

How to enjoy this superfood: For a savory high-protein superfood-fueled snack, try our recipe for BBQ-Flavored Double Roasted Pistachios.