11. Amaranth
AMOUNT OF PROTEIN: 9.35 grams per cup (18.7% DV)
What makes this high-protein superfood so super?
Whether used in savory pilaf or a sweet porridge, this high-protein grain serves as an excellent source of a many vitamins and minerals, like magnesium, calcium, potassium, phosphorus, iron, manganese, and immune system-boosting zinc. Amaranth is also incredibly high in fiber, exceeding the fiber and protein content of both brown rice and wheat. Studies show this superfood has antioxidant properties and can also aid in lowering blood pressure and “bad” LDL cholesterol.
How to enjoy this superfood: More nutritious than even oatmeal, amaranth porridge is a great base to complement a variety of fruits and nuts. You can also thicken the texture and up the protein content even further by adding a dollop of nut butter.
12. Chia seeds
AMOUNT OF PROTEIN: 4.7 grams per 1-ounce serving (9.4% DV)
What makes this high-protein superfood so super?
“[Chia seeds have] almost 5 grams of protein per 2 tablespoons, as well as a super nutrient-dense boost of omega-3 fatty acids, powerful antioxidants, vitamins, and minerals, combating inflammation,” says Lebovitz.
“Chia seeds are a great protein superfood; 100 grams of chia seeds have 16.5 grams protein,” says Moushumi Mukherjee MS RDN. “It is a great source of fiber, calcium, magnesium, and omega-3s, which makes it a superfood. They offer all nine essential amino acids, making it a great vegetarian protein source.”
“[Chia seeds are a] great for anyone trying to stay healthy, lose weight—it keeps you full and has a good amount of fiber,” adds Mukherjee. “Chia seeds also have been proven to help with better blood sugar control, and are great for anyone trying to increase fiber in their diet.”
How to enjoy this superfood: “Chia seeds added to smoothies, pudding, and baked goods are the perfect [way] to add protein,” suggests Lebovitz.