Context:

Many commonly consumed foods and drinks advertised as high-protein, including peanut butter, regular yogurt, and some protein bars, actually contain less protein than expected. The nutritional content of these items often requires pairing with other high-protein sources to meet dietary needs. For example, Greek yogurt offers a significantly higher protein content compared to regular yogurt, and bone broth is richer in protein than standard broths. Smoothies and nut milks generally lack protein unless supplemented with protein powders or other high-protein ingredients. To maintain adequate protein intake, combining various protein sources, such as eggs, Greek yogurt, and plant-based options like tempeh and lentils, is advisable during meals and snacks.

Dive Deeper:

• Peanut butter, although containing healthy fats and fiber, offers only 8 grams of protein per 2 tablespoons, making it not a high-protein food. Consuming large amounts would be necessary to achieve a substantial protein intake, thus pairing it with protein powders can enhance its protein content.

• Regular yogurt contains approximately 8.92 grams of protein per 6-ounce serving, less than half of what Greek yogurt provides, which makes Greek yogurt a superior choice for those seeking higher protein and lower carbohydrate content.

• Protein bars often do not deliver the significant protein boost they promise; many contain only a few grams per serving. Opting for bars with at least 12 grams of protein can help maintain satiety and aid in blood sugar regulation.

• Smoothies are typically low in protein unless they incorporate high-protein components like whey protein isolate, which can add up to 25 grams of protein per serving. Attention to added sugars is also necessary when selecting premade smoothies.

• Chia seeds, while rich in fiber and essential nutrients, only provide 4.68 grams of protein per ounce. Given their typical small serving size, they should not be relied upon as a primary protein source.

• Broth, especially regular chicken broth, is low in protein content, with only 3.26 grams per cup. Bone broth is a better alternative, offering three times more protein per serving.

• Nut milks like almond and coconut milk contain minimal protein compared to cow's milk, which provides around 9.68 grams per cup. Alternatives like soy milk or those fortified with pea protein can offer higher protein levels, and adding collagen peptides to beverages can also increase protein intake.