Guide

A one ounce serving of boiled peanuts has about 4 grams of protein, while a cup in the shell lands near 8 to 9 grams.

One cup of cooked oats with water gives around 5 to 6 grams of protein plus fiber that helps you stay satisfied.

Dry roasted peanuts pack roughly twice as much protein per 100 grams as boiled peanuts, thanks to their lower water content and concentrated nuts.

One cup of cooked sweet potato cubes has around 2 grams of protein plus fiber, carbs, and a lot of vitamin A.

One cooked cup of plain white rice gives about 4 grams of protein, so it helps but should not be your only protein source.

One medium serving of boiled sweet corn supplies about 3 to 5 grams of protein along with carbs, fiber, and a spread of vitamins and minerals.

One hundred grams of cooked rice gives a small protein boost, so portions and toppings matter when you plan your meals.

A cooked cup of plain white rice gives around 4 grams of protein, while a cup of cooked brown rice gives about 5 to 6 grams.

One medium boiled potato offers around 3 grams of protein, with size, variety, and preparation changing the protein content.

A 3-ounce serving of boiled shrimp gives around 20 grams of protein while staying under 100 calories.