Guide

No, whole grains offer moderate protein; choose options like quinoa, oats, and spelt for the most per serving.

No, plain udon is a low-protein noodle—about 5 g per 1 cup cooked—so you’ll need protein-rich add-ins to make a balanced bowl.

No, soba is moderate in protein—about 5–6 g per cooked cup, more than rice noodles but below legumes, poultry, and fish.

Rolled oats give a modest protein lift—about 6 g per 40 g dry serving or 5 g per cooked cup—so add extras if you want more.

Yes, split peas deliver about 8 g protein per ½ cup cooked, with fiber and minerals for balanced meals.

Yes, sesame seeds deliver moderate protein—about 5 g per 28 g serving—plus fiber, calcium, iron, and flavorful fats.

Yes, walnuts supply moderate protein—about 4 grams per 1-ounce (28 g) serving—while shining for heart-friendly omega-3 ALA.

Yes, walnuts provide protein (about 4.3g per ounce), though they shine more for ALA omega-3 fats than sheer protein density.

Yes, sunflower seeds deliver moderate protein—about 5–6 g per 1 oz (28 g) serving—plus fiber and unsaturated fats.

Yes, sunflower seeds give about 5–6 grams of protein per 1-ounce (28 g) serving, along with fiber and healthy fats.