Uncommon Foods That Are An Excellent Source Of Protein

Yep, we're starting off this list with Jiminy Cricket's cousins. You can eat them whole, raw, or roasted, season them with sweet or savory spices, or even dip them in chocolate (via Exoprotein). But you may prefer them processed and finely ground into flour or powder to add to your recipes and boost the protein content of your favorite foods. You'll get 11 grams of protein with just 2 tablespoons of cricket flour (via CricketFlours.com).  

Crickets are not only an excellent source of protein; they also contain a good deal of heart-healthy monounsaturated and polyunsaturated fatty acids, according to a 2020 review in Frontiers in Nutrition. So, what do they taste like? They have the flavor of roasted nuts with the essence of shrimp, according to Chef Perry for Exoprotein, which is why they may be a good substitute for nuts in a savory dish, soup, or stew. But if you are allergic to shellfish, please skip this option, because their exoskeleton can cause a similar allergic reaction (per a 2019 study in Molecular Immunology).

Still not convinced? As it turns out, eating crickets is a sustainable choice for the environment, as raising them for consumption requires considerably fewer resources than typical livestock (via Exoprotein).

If you need a natural dye for your eats and treats, spirulina might be just the thing. With its bright blue-green hue, it can make an otherwise bland-looking dish a festive-worthy treat. What's more, it's got 4 grams of protein per tablespoon (via USDA)! The protein-dense spirulina comprises all nine essential amino acids; it is high in fiber, too, according to a 2022 review in Molecules.

So, what exactly is spirulina? It is considered to be one of the most ancient forms of algae on Earth (via WebMD). Today, you can find it in powdered form as a nutritional supplement. And yes, it can temporarily stain your fingers and tongue with its bright blue-green pigment. But it's got bang for your nutritional buck. While low in calories, it is a potent source of micronutrients, including B vitamins and magnesium. What's more, it contains a key plant protein and antioxidant called phycocyanin, which gives it a deep-sea hue. Its potential benefits include immune-boosting properties, decreased inflammation, and factors that may improve heart health (cholesterol-lowering properties and reduced triglycerides).

Unlike some supplemental powders, you won't likely be able to just mix it with water. Because of its bitterness, you'll want to pair it with something sweet like a juice or blend it into a smoothie (via WebMD).

Whether or not you are a fan of fermented foods, you may want to consider trying Quorn, a plant-based meat substitute derived from a fungus (via BBC Good Food). Before you balk at that, consider that mushrooms are a fungi food. To make the meat substitute, a naturally occurring microfungus called Fusarium venenatum is fermented (similar to yogurt or beer). This fermentation process forms a mycoprotein, a pale yellow solid mound that contains all nine essential amino acids (making it a complete protein).

This mycoprotein is also high in fiber, contains little sat fats, and has no cholesterol, according to Food Navigator. What's more, it is a sustainable food choice, as the production for mycoprotein requires significantly less land and water than what it takes for other livestock. But if you are watching your processed food intake, note that Quorn is a highly processed meat substitute (via Runner's World). So, if you want meatless, diced "chicken" pieces or ground "beef," read the label and choose a variation with minimal additives and saturated fats.

Nope, wheat berries aren't berries; they are whole grain kernels with their endosperm, germ, and bran intact, according to Food Network. They are often processed into the flour we use for breads and other baked goods, but they can also be enjoyed in their whole form. 

Once cooked, wheat berries may appear similar to plump short-grain rice; they impart a slightly nutty taste and chewy texture. This makes them an ideal swap for whole grains like rice or even steel-cut oats. They may also be enjoyed in hearty dishes like stews or chili, mixed into salads, and combined with dried fruit. What's more, they can elevate the protein in your morning meal. So, serve it up with a large egg. Or consider using wheat berries for your breakfast porridge; these grains have as much protein as oat groats (steel-cut or Irish oats) and nearly twice as much protein as rolled oats and brown rice. Just one-fourth cup of hard red winter wheat berries contains 6 grams of protein and ~6 grams of fiber (via USDA). By comparison, the same amounts of rolled oats and brown rice, raw, have >3 grams and ~3.5 grams of protein, respectively.

Nutritional yeast (or nooch) may not sound appealing to the typical American, but the English have relied on it for close to a century. Chemists knew of its benefits dating back to the early 1900s (via Britannica). A waste product from brewing, this leftover yeast was manufactured by the English into Marmite to serve as both a nutritional supplement and a spread (e.g., jam). In the 1950s, it started being commercially manufactured as nutritional flakes in the United States.

Its savory, nutty, and cheesy flavor makes it a suitable ingredient for vegan cheese. It can also be sprinkled onto popcorn, added to pasta dishes as a substitute for parmesan cheese, scrambled into eggs, or added to soups for an added "cheesy" flavor and a powerful boost of nutrients. One teaspoon of nutritional yeast is low in calories but a great source of micronutrients, including vitamins B6 and B12 (if fortified), both providing over 200% of your daily value (via Medical News Today). It is also a good source of protein, with all nine essential amino acids, per WebMD. 

With that said, nutritional yeast isn't exactly for everyone. If you have hypertension, glaucoma, or inflammatory bowel disease (IBD), it can worsen your symptoms (via Medical News Today). It's also not recommended for anyone with risk for gout.

Few people think of grabbing a piece of fruit when they need some good ol' protein. But the guava may be an exception, as you'll get a surprising 4 grams of protein per cup. That's as much protein as some veggie burgers, and only slightly less than an egg. One cup of this fruit also has 9 grams of fiber.

While it has no superfood status (at least not yet), it is packed with heart-healthy nutrients. This fruit is a rich source of immune-boosting vitamin C and blood pressure-regulating potassium, according to Pharmeasy. It also contains important nutrients for eye health, including vitamin A and lycopene, as well as various other antioxidants.

As far as taste goes, guava's flavor is described as a cross between a strawberry and a pear, according to WebMD. The fruit is soft and all-around edible; you can eat the whole thing from skin to core. However, you may want to skip the seeds if you don't like the more pungent taste of papaya (via HealthierSteps).

Though served as a meat substitute in some of Australia's higher-end restaurants, kangaroos are reportedly regarded as more of a pest than an option for meat in the country, according to The Meat and Wine Co. Moreover, you're unlikely to find it on American menus (or in many other parts of the world, for that matter). With that said, you can buy kangaroo meat in San Francisco and New York, or you can order it online.

So what makes the kangaroo a viable, protein-rich option? Aside from being a surprising source of omega-3s, kangaroo meat has other benefits: Its meat is quite lean (clocking in at just 2% fat), it has a protein content that's slightly higher than beef, and it is also high in iron. However, it is quite gamey and more pungent than lamb or beef.

In terms of sustainability, kangaroos consume considerably less food and water compared to other livestock. And because they aren't farmed, there is no human intervention in the process, meaning they are free-range with no hormones or antibiotics.