Surprising Non-meat Sources of Protein

If your diet is calling for higher protein levels you may be getting tired of consuming the same protein sources. It may just be the time to refresh your way of thinking and look into different food sources that pack a lot of protein. No more peanut butter and red meat is what your body may be screaming as you pack in these two high in protein foods. Now is the time to add a little excitement to your diets.


There are many ways to consume coconut, dried in cereal, in backed goods, and through coconut milk. The average sized coconut has around 140 calories and 2 grams of protein.


Are probably one of the highest sources of protein in the fruits category with the average of 4.5 grams of protein in one cup of mashed avocado. Time to start whipping up some guacamole and adding it to your tasty dishes.



Are one of the highest sources in protein out of the vegetable family. Cooking up 3.5 ounces of peas will provide you with 7 grams of protein. If you like pea’s you can add them to almost any dish. For a different twist on peas add them to your salad chilled.


Different types of yogurt have different levels of protein but roughly the 8 ounce container of yogurt has between 7 grams to 13 grams of protein. If you’re looking to increase your protein intake even higher adding nuts or granola can up your grams of protein in one simple snack.

Baked Potatoes

The average 8 ounce potato has around 9 grams of protein. Adding some cheese to your baked potato can add 7 more grams of protein per ounce of cheese.

Baked Potatoes

Ricotta Cheese

Such a delicious cheese that you can do many things with, when you purchase a drier ricotta cheese you can sprinkle over salads, use on baked potatoes instead of sour cream, or even that favorite stuffed ricotta Italian dish you may love. One cup of ricotta cheese carries over 28 grams of protein.

Sometimes the higher protein foods do not come from the main portions of the meal itself but from the foods we add to meal, or the topping we generously apply to our dinners. For more sources of high protein foods check out from a complete listing of high protein foods based on measured portions.