When you think of protein, your mind probably goes straight to foods like chicken, eggs or beans, but protein is hiding in plenty of unexpected places. Many everyday foods that may not seem protein-rich at first glance actually contain a surprising amount of this essential nutrient. Whether you’re looking to support muscle health, stay fuller longer or balance your meals, these surprising sources of protein can help you meet your daily needs in a variety of delicious ways. From whole grains to vegetables and even dairy products, here are some unexpected yet nutritious ways to get your protein fix and help to maintain a well-rounded and satisfying diet.

Whole grains, like barley, don’t always get the credit they deserve. Not only do they provide a source of dietary fiber, essential vitamins and minerals, but they also provide a source of protein. With around 3.5 grams of protein per cooked half-cup, barley helps to keep you satisfied while also supporting gut health. The Dietary Guidelines advise Americans to make at least half their grains come from whole grain sources, like barley, and the other half of their grain servings from enriched, refined grains. Barley is an excellent addition to soups, stews and can be easily swapped for rice or pasta in your favorite dishes.

Guava may be known for its sweet, tropical flavor, but did you know it’s also one of the most protein-rich fruits? A single cup of guava contains over four grams of protein, which is higher than most other fruits. In addition to its impressive protein content, guava contains a source of vitamin C and fiber, which supports digestive health and keeps you feeling satisfied throughout the day. Enjoy guava fresh, blend it into smoothies or even try it with a sprinkle of chili powder and lime for a delicious, nutrient-packed snack!

Did you know that green peas pack more protein than most vegetables? With about eight grams per cooked cup, these little gems are an easy way to add extra protein into your meals. Green peas are also loaded with fiber, helping to support digestion, balance blood sugar levels and keep you feeling full longer. They’re also rich in vitamin C, which boosts the immune system and supports collagen production for healthy skin. Toss them into pasta dishes, blend them into your favorite soup recipe or mash them for a tasty twist on avocado toast.

Believe it or not, potatoes contain protein. A medium potato (about 5.3 ounces) contains roughly four grams of protein, making it one of the highest-protein vegetables. While that may not seem like much, potatoes are also a great source of lysine, an essential amino acid that’s often lacking in most plant-based diets. Beyond protein, potatoes are packed with fiber, when eaten with the skin, which helps promote digestion and gut health. They’re also loaded with vitamin C, a key antioxidant that supports immune function. For extra protein, top a baked potato with cottage cheese, Greek yogurt or beans for a hearty and satisfying meal.

Move over, Greek yogurt — cottage cheese is making a major comeback! Packed with around 14 grams of protein per half-cup, this creamy staple is a budget-friendly way to add in more protein, while also providing essential nutrients. Cottage cheese is rich in casein protein, which digests slowly and helps to keep you fuller longer, making it an excellent choice for post-workout recovery or a satisfying snack before bed. It’s delicious on its own, or you can mix it into smoothies for a creamy texture, or even spread onto toast with a drizzle of honey or a sprinkle of everything bagel seasoning for a savory twist.

They may be small, but sunflower seeds deliver a surprising protein punch — around six grams per ounce. They’re especially rich in arginine, which is an amino acid that supports heart health by improving blood flow and reducing blood pressure. In addition to protein, sunflower seeds also contain a source of vitamin E and healthy fats, particularly monounsaturated and polyunsaturated fats, which support brain health and reduce inflammation. They’re an easy snack on their own, but you can also sprinkle them on salads, mix them into yogurt or oatmeal or enjoy them as a crunchy snack to reap their nutritional benefits.