Guide

Yes, chia seeds provide about 4–5 g protein per 28 g serving, though pairing them improves overall protein quality.

No, cashew nuts offer moderate protein—about 5 g per 1 oz (28 g) serving—better for healthy fats than as a main protein source.

Cashews provide more carbs than protein by grams, with most calories coming from fat in a standard handful.

Chia is a plant protein source, yet its quality is modest; pair it with dairy, soy, or grains to round out amino acids.

Chia seeds are a seed, not a cereal grain; they provide plant protein and fiber and are widely treated as a pseudocereal.

Original Cheerios deliver about 3–5 grams of protein per serving, so pair with dairy or add-ins for a higher-protein bowl.

Yes, single-serve cheese sticks count as a protein food, usually delivering about 6–8 grams per 28-gram stick.

No, plain Cheerios are a modest protein food; a bowl shines when paired with milk, yogurt, or nuts for more protein.

Cheese curds offer moderate protein—about 5–7 g per 1 oz (28 g), varying by brand and fat level.

Yes, chia seeds provide modest protein (about 4–5 g per ounce), and they work best alongside other foods to round out amino acids.