Surprising Sources of Protein You Might Be Overlooking

I recently discovered that a single 340g tin of corned beef contains a staggering 85g of protein. That’s a serious protein boost from something many people overlook as a convenient, high-protein option. While I follow a 90/10 whole food diet, meaning foods like corned beef are more of an occasional treat for me, it got me thinking—how many other high-protein foods are out there that people don’t necessarily consider when trying to hit their daily intake?
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For those who struggle to meet their protein goals, the good news is that there are plenty of options beyond the usual chicken, eggs, and protein shakes.

​Cottage cheese, for example, is an underrated source of protein. A 200g serving can provide around 25g of protein, making it a great choice for a low-fat, high-protein snack. It’s also rich in casein, a slow-digesting protein that helps keep you feeling full for longer.

Tinned fish is another excellent option. Whether it’s sardines, mackerel, or tuna, these are not only packed with protein but also provide a healthy dose of omega-3 fatty acids. A single tin of tuna can contain around 40g of protein, making it an easy and nutritious addition to your meals.

​Pork scratchings might not be the first thing that comes to mind when thinking about protein, but they are actually one of the highest-protein snack foods available. With over 60g of protein per 100g, they can be a great option for those who enjoy a savoury crunch, though they should be eaten in moderation due to their high fat content.

Gelatine and collagen powder may not be typical ‘foods’ in the traditional sense, but they are fantastic sources of protein. Adding just a couple of tablespoons to your meals or drinks can provide an easy 10-20g of protein without much effort.

Cheese is another often-overlooked protein source, and Edam cheese in particular stands out. With around 25g of protein per 100g, it’s both delicious and nutritious. Similarly, quark, a soft cheese that is comparable to Greek yoghurt, contains even more protein, making it a great addition to smoothies or eaten on its own.

For those who follow a plant-based diet, seitan is a brilliant protein source. Made from wheat gluten, it contains a whopping 75g of protein per 100g when dry. It’s an excellent meat substitute for those looking to increase their protein intake without consuming animal products.

Liver is another powerhouse of nutrition that many people tend to overlook. Beef liver, for instance, contains about 20g of protein per 100g, along with an impressive range of vitamins and minerals that support overall health.

Black pudding is often thought of as just a cooked breakfast staple, but it actually contains a significant amount of protein, ranging between 15-20g per 100g. It’s another option for those looking to add variety to their diet.

Dried meat snacks like biltong and jerky can be excellent high-protein options, especially for those who need something convenient on the go. Some brands contain over 50g of protein per 100g, making them a great choice for a quick and satisfying snack. It’s always worth checking the ingredients, though, to avoid added sugars or preservatives.

If you find yourself struggling to hit your protein goals, it’s worth thinking beyond the obvious choices. There are plenty of high-protein foods out there that can make things easier without always resorting to protein powders. While some of these might be occasional treats for me, they could be exactly what someone else needs to help them reach their daily intake more easily. Being mindful of protein-rich options, even in unexpected places, can make a big difference in achieving dietary goals and maintaining overall health.