Nine whole foods high in protein recommended by dietitians
Consensus Summary
Both THEAGE and SMH published identical articles on April 27, 2026, highlighting nine whole foods that are high in protein and approved by dietitians. The articles emphasize the importance of optimizing protein intake, especially for metabolic health, and focus on whole foods like cottage cheese, milk, protein bread, edamame, yoghurt, pasta, chia seeds, dairy desserts, and pumpkin seeds. Each food is detailed with specific protein content and nutritional benefits, such as cottage cheese providing over 12g of protein per half-cup, higher-protein milk offering 16-18g per glass, and edamame containing all essential amino acids. The articles also caution against ultra-processed high-protein foods and stress the importance of choosing varieties without added sugars. Both sources agree on the nutritional claims and protein values, presenting a consistent message about incorporating these whole foods into daily diets.
✓ Verified by 2+ sources
Key details reported by multiple sources:
- Cottage cheese contains more than 12g of protein per half-cup serve (100 calories)
- Higher-protein dairy milks offer 16-18g of protein per glass, along with 400-600mg of calcium
- Protein breads provide 18-20g of protein per serve, compared to 8-12g in regular bread
- Edamame offers 8-9g of protein per half-cup serve and contains all essential amino acids
- Higher-protein yoghurts are made by straining and fermenting with live bacterial cultures to concentrate protein
- Protein pasta offers more than 18-20g of protein per serve, compared to 12-14g in regular pasta
- Chia seeds provide 5g of protein per heaped tablespoon and contain all nine essential amino acids
- Pumpkin seeds (pepitas) contain 5g of protein per heaped tablespoon, along with plant-based omega-3s, zinc, and magnesium
- Dairy desserts (e.g., custard, ice-cream, frozen yoghurt) can offer over 15g of protein per 200ml
Source Articles
Nine dietitian-approved whole foods that pack a surprising protein punch
When it comes to boosting protein intake, skip the ultra-processed bars and supermarket snacks, and look for these healthy whole foods instead.
Nine dietitian-approved whole foods that pack a surprising protein punch
When it comes to boosting protein intake, skip the ultra-processed bars and supermarket snacks, and look for these healthy whole foods instead.