What Foods Are High in Protein Like Peanut Butter?

November 8, 2025 •

4 min read

Natural peanut butter packs a solid 7 to 8 grams of protein in a 2-tablespoon serving, but there are numerous other delicious and nutritious options that rival or surpass its protein content. Finding suitable replacements for what foods are high in protein like peanut butter can help you diversify your diet and nutrient intake.

Quick Summary

This guide explores various plant-based, dairy, and animal protein sources that offer high protein content similar to or greater than peanut butter. Discover nutritious alternatives like lentils, Greek yogurt, nuts, seeds, and more to add variety to your diet and support your health goals.

Key Points

Variety is Key: Eating a mix of different protein sources is essential for receiving all the amino acids your body needs for repair and growth.
Plant-Based Power: Legumes (lentils, chickpeas, edamame), seeds (hemp, pumpkin), and soy products (tofu, tempeh) are excellent vegan alternatives with high protein content.
Dairy Delivers: Greek yogurt and cottage cheese are protein-rich dairy options that provide complete protein and other nutrients like calcium.
Superior Seeds: Hemp seeds offer more protein per serving than peanut butter, and quinoa is a complete protein grain that adds to your daily intake.
Balanced Macros: While nuts and seeds are high in protein, they are also calorie-dense due to healthy fats, so be mindful of portion sizes.
Complete Proteins for Muscle: For muscle building, animal proteins (lean meat, eggs, fish) are highly effective, while complete plant proteins like soy and quinoa also play a crucial role.

Plant-Based Protein Alternatives

For those following a plant-based diet or simply looking to reduce their meat consumption, many non-animal sources offer comparable protein to peanut butter. A diverse mix of plant proteins throughout the day is key to obtaining all essential amino acids.

Legumes and Beans

Legumes are an exceptionally affordable and protein-dense food group. A half-cup of cooked lentils, for example, provides about 9 grams of protein, often with a significant dose of fiber. Edamame, or young soybeans, are another powerhouse, with about 18 grams of protein per cooked cup and a nutty flavor that makes them great for snacking or adding to salads. Chickpeas are a versatile pantry staple, offering around 21 grams of protein per 100g portion and can be used in everything from hummus to curries.

Nuts and Seeds

While peanuts are technically legumes, other nuts and seeds offer similar or higher protein content per serving. Hemp seeds, often called hemp hearts, provide an impressive 9 grams of protein per 3-tablespoon serving and can be sprinkled on yogurt or added to smoothies. Pistachios are another great snack option, offering about 6 grams of protein per ounce. Almonds and walnuts are also valuable sources of protein, healthy fats, and fiber.

Soy-Based Products

Soy is one of the few plant-based sources considered a 'complete protein,' containing all nine essential amino acids. Tofu and tempeh, both made from soybeans, are excellent for this purpose. A half-cup of tempeh, which has a firmer texture and nuttier flavor than tofu, contains around 17 grams of protein. Tofu can be a protein-rich base for scrambled eggs, smoothies, or stir-fries.

Whole Grains

Certain whole grains stand out for their protein content. Quinoa is a complete protein source, providing about 8 grams per cooked cup, along with fiber and minerals. Whole-grain bread and oats also contribute to your daily protein intake.

Dairy and Animal-Based Protein Sources

For those who include animal products in their diet, several options offer a high-quality, complete protein profile with distinct nutritional benefits.

Dairy Products

Dairy is a classic source of high-quality protein, calcium, and other essential nutrients. Greek yogurt is particularly protein-dense, with a 2/3 cup serving of plain nonfat Greek yogurt containing about 18 grams of protein. Cottage cheese is another excellent source, offering about 13 grams of protein per half-cup serving. Low-fat cheese varieties can also provide a solid protein boost.

Lean Meats and Fish

Lean meats like chicken breast and turkey are low in fat and packed with protein. A 3.5-ounce serving of chicken breast can provide around 31 grams of protein, making it a staple for muscle building. Fish such as salmon and tuna are also fantastic sources, providing both protein and heart-healthy omega-3 fatty acids.

Eggs

Eggs are a versatile and affordable source of complete protein. A single large egg contains about 6 grams of protein, along with valuable vitamins, minerals, and healthy fats. They can be prepared in countless ways to fit into any meal of the day.

Protein Content Comparison Table

Here is a comparison of peanut butter with some high-protein alternatives based on standard serving sizes:


Food (per serving)	Protein (g)	Complete Protein	Key Nutrients
Peanut Butter (2 tbsp)	7-8	No (Low in Methionine)	Healthy Fats, Niacin, Manganese
Hemp Seeds (3 tbsp)	9	Yes	Magnesium, Iron, Zinc
Cooked Lentils (1/2 cup)	9	No	Fiber, Iron, Folate
Firm Tofu (1/2 cup)	~10-20	Yes	Calcium, Iron
Greek Yogurt (2/3 cup)	18	Yes	Calcium, Casein, Whey
Cottage Cheese (1/2 cup)	12-14	Yes	Calcium, Casein
Cooked Quinoa (1 cup)	8	Yes	Fiber, Manganese, Magnesium
Almonds (1 oz)	6	No	Healthy Fats, Vitamin E

How to Incorporate High-Protein Foods Into Your Diet

Including a variety of high-protein foods is easier than you might think. For breakfast, swap your usual spread for a dollop of Greek yogurt or cottage cheese, or add a handful of hemp seeds to your oatmeal. For lunch, try a lentil soup, a salad topped with chickpeas, or a sandwich with baked tofu. Snacks can include hard-boiled eggs, roasted edamame, or a small handful of almonds or pistachios. These swaps not only increase your protein intake but also provide different nutrient profiles to support overall health.

Conclusion

While peanut butter is a popular and convenient source of protein, a wide array of alternatives can help you meet your nutritional needs and add variety to your meals. From plant-based legumes and seeds to nutrient-rich dairy and lean meats, exploring these options allows you to enjoy different flavors and health benefits. By choosing a variety of protein sources, you ensure your body receives a comprehensive profile of amino acids, vitamins, and minerals for optimal wellness. Incorporating diverse, high-protein foods is a simple and effective strategy for anyone looking to eat a healthier, more balanced diet.

To learn more about optimizing your protein intake, consider resources like the Harvard T.H. Chan School of Public Health's nutrition guides.

This article was created based on information available in October 2025.

Note: Protein content can vary by brand and preparation method. Always check product labels for precise nutritional information.

Frequently Asked Questions

Hemp seeds and cooked lentils often contain more protein per standard serving size. For example, three tablespoons of hemp seeds provide about 9 grams of protein, and a half-cup of cooked lentils contains approximately 9 grams.

Yes, but with some considerations. Most animal proteins are 'complete,' containing all essential amino acids. Many plant proteins are 'incomplete,' so consuming a varied range of plant-based foods throughout the day ensures you get all necessary amino acids.

Excellent high-protein snack options include Greek yogurt, cottage cheese, roasted edamame, a handful of almonds or pistachios, and hard-boiled eggs.

Yes. Almond butter, cashew butter, and tahini are all alternatives. Their protein content is typically comparable to peanut butter, with a focus on different healthy fats and minerals.

Soy products like tofu, tempeh, and edamame are complete plant-based proteins. Quinoa and hemp seeds also contain all nine essential amino acids.

To increase protein, add cooked lentils or chickpeas to soups, top salads with seeds or nuts, mix Greek yogurt into smoothies, or use tofu or tempeh as a meat substitute in stir-fries.

Yes, many types of cheese are good protein sources. For example, parmesan cheese provides 8 grams of protein per ounce, while reduced-fat cheeses can also offer significant amounts of protein.