#39: Is it high in protein?

Discussing some of the foods that aren't as high in protein as you think

Author

Ben Johnson
April 06, 2025

Hey Friends,

This week, I want to discuss the difference between a food having protein and being a high-protein food.

I hear many foods referred to as high in protein when in reality, they don’t actually provide as much protein as people think.

So this week I’m going to break down what those foods are and talk about the nutrition behind those foods to give you better clarity on what they really are.

Weekly Action Point

Last week we talked about your mental diet and the type of content you are consuming.

This week for our action point your homework is to find a 10-20 minute YouTube video that helps you improve in some area of your life.

That is intentionally a very broad action point. The topic could be anything.

Here are a couple of ideas for things that would be great to learn about:

  • Personal finances/money management

  • Something that helps you improve productivity at work

  • Mindfulness practice that helps with anxiety/depression

  • Learning ways to be a better spouse or friend

  • Anything health and fitness; maybe a meal prep video or learning about an exercise technique

  • Looking into a new skill/hobby

  • Watching a book review of a personal development book

Again, it could be anything. Just find 10 minutes to watch a video this week that does something to help you develop and grow as a person.

High Protein Misconceptions

Many foods contain protein that should not necessarily be considered a “high-protein” food.

What kind of foods am I talking about?

I’m talking about the types of foods that people eat to tell themselves they are increasing their protein intake, however the majority of calories in that food come from either fats or carbs.

Here’s a list of the most common ones that I hear:

Peanut Butter, Almond Butter, or any Nut Butter

  • One serving of peanut butter (two tablespoons or 32g) contains approximately 180 calories made up of 7-8 grams of protein, 6-7 grams of carbs, and ~16 grams of fat.

  • This means about 144 calories, or about 80% of the total calories, come from fats.

  • These are healthy fats that you should include in your diet, but thinking of peanut butter as being high in protein is misleading.

  • Just because a food has some protein in it does not make it high in protein.

Whole Nuts

  • The same is true for whole nuts. Cashews, almonds, pecans, walnuts, etc. are all great sources of healthy fats, but shouldn’t be considered high in protein.

Beans

  • One serving of black beans, for example (1/2 cup or ~130 grams), has 114 calories, ~8 grams of protein, and ~20 grams of carbs (with ~8 grams of fiber)

  • These are an awesome, healthy food choice that can and should be in your diet. Like nuts/nut butters, I eat beans almost every single day.

  • But roughly 80 calories, or around 70% of the total calories, come from carbs.

Quinoa

  • One serving of Quinoa (1 cup cooked or 185 grams) has roughly 220 calories, 8 grams of protein, and 39 grams of carbs.

  • This means that 156 calories, roughly 70% of the total calories, come from carbs

  • Quinoa is a carb source that happens to have some protein in it, but shouldn’t be thought of as a high-protein food.

Cheese

  • A one-ounce (28 grams) serving of cheddar cheese has approximately 115 calories, 6 grams of protein, and 9 grams of fat.

  • 81 calories (about 70% of the total calories) come from fats.

  • Cheese is primarily a source of fats that happens to contain some protein (aside from cottage cheese, which is a completely different story).

Regular Yogurt

  • Normal yogurt has roughly 5 grams of protein in 6 ounces, whereas greek yogurt has about double that due to the differences in how they are filtered.

  • Greek yogurt also has fewer carbs and less sugar due to how lactose is filtered out during production.

  • If you are looking for a high protein option, go for the greek yogurt.

Granola Bars/Protein Bars

  • There are so many different varieties, so it’s tough to give specific calorie numbers.

  • But the vast majority of bars that are marketed as “high protein,” actually have most of their calories coming from carbs or fats and are like candy bars in disguise.

  • An easy rule of thumb for finding a protein bar that is actually high in protein: if you divide the grams of protein by the total calories, 10% is a good landmark.

  • For example, a 200 calorie bar that contains 20 grams of protein. 20/200 = 10%, so I would consider that high in protein. Doesn’t have to be exact, but try to get close to that 10% mark (or higher).

  • A chocolate chip Cliff bar contains 10 grams of protein and 250 calories. 10/250 = 4%, so I would not consider that high in protein.

The point of this week was to bring your attention to where you are getting your protein from.

If you have ever thought “I ate a high protein lunch because I had a peanut butter and jelly sandwhich”, hopefully this newsletter shifts your perspective of eating high-protein foods.

To build on this topic, next week I’m going to list out a bunch of the foods that should be included in your diet if you’re seeking out a higher protein diet.

Ben’s Best

If you have a sweet tooth like me, try out this high protein cookie skillet. It’s a sweet treat that contains healthier ingredients than a standard cookie and way more protein.

When I’m on the go, I like having a healthy option that doesn’t require a microwave for me to eat. This tuna wrap is an awesome option that you could throw into a cooler/lunch box and eat it while you are out of the house, say on a hike, for example.

🎙️ The best Podcast I listened to this week:

Mind Pump 2560: How to Break Free from Destructive Body Image Issues

Just thought it had an awesome message. They talk about how 90% of people have some sort of insecurity or body image concern and how to approach it in a healthier way to find more love for yourself.

That’s all I have for you. Have an awesome week!

And remember, you’re doing awesome :)

Ben