Protein is needed for critical processes such as building muscle, immune response, and creating hormones and neurotransmitters. Adding protein-rich foods to meals and snacks can also support weight loss, improve your body composition, and support blood sugar regulation.

Many high-protein foods and drinks can help you meet and exceed your daily protein needs. However, some foods and beverages promoted as high in protein actually might not contain as much protein as you think.

1. Peanut butter

Peanut butter is a good source of several nutrients, such as vitamin E and folate. However, though it’s often considered a high-protein food, it only contains a small amount.

Peanut butter provides 8 grams of protein per 2 tablespoons (32 grams), which isn’t enough to be considered “high” in protein. The same serving packs 200 calories, so you’d need to consume several hundred calories to get a decent amount of protein from peanut butter.

2. Regular yogurt

Yogurt is a popular breakfast and snack option. Though some types of yogurt are high in protein, regular yogurt isn’t the best source.

Greek yogurt is a better option if you’re trying to increase your protein intake. It provides nearly twice the amount of protein regular yogurt does. A 6-ounce container of plain, regular yogurt contains just 8.92 grams of protein, while the same serving of plain Greek yogurt contains 17.3 grams.

3. Some protein bars and bites

Many items marketed as “protein bars” or “protein bites” only contain a few grams of protein per serving.

For example, Kind PB Banana Dark Chocolate Breakfast Protein Bars contain 8 grams of protein per two-bar serving. You can more than double your protein intake by swapping these bars for a breakfast of two eggs, a piece of cheese, and some fresh fruit.

Choose protein bars with at least 12 grams of protein per serving.

4. Smoothies

Smoothies are generally not a good source of protein unless they’re made with high-protein ingredients. They can also be high in added sugar.

When shopping for premade smoothies, choose products advertised as high in protein — for example, 15-30 grams of protein per 15.2-ounce serving.

5. Granola bars

Granola bars are a convenient snack option that many people use as an easy snack. While granola bars typically provide carbohydrates and fiber, they’re often low in protein.

Many granola bars contain only a few grams of protein. Choosing high-protein bars, like those with at least 12 grams of protein per serving, can help you stay satiated.

6. Nut milk

Cow’s milk is a good source of protein, providing around 9.68 grams per cup. However, many people have stopped consuming it due to dietary preferences, health concerns, or environmental concerns.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

©2025 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.