Worried you aren't getting enough protein in your diet? These six debunked protein myths show that you are consuming more than you think. Despite popular beliefs, we found that these foods are not as strong in protein as previously thought.

1) Meathashigh levels of protein

False.You can get high levels of protein in foods like tofu, edamame and broccoli per calorie. And by sourcing from more plant-based products, you get the additional bonus of fiber (proven to help better break down protein in the body) and other vitamins and minerals not present in meat.

For example,there is more protein in 100 calories worth of broccoli than 100 calories worth of steak because a 10-ounce bag of broccoli contains 9 to 10 grams, plus 12 grams of fiber. Edamame is even better with 12 grams in only 4 ounces!

2) There's no protein in fruit

Are you an avocado fan? Yes, it's a fruit!A whole avocado has 3 grams of protein. Forevery gram of protein, 4 caloriesare added to our daily caloric allotment, which (surprise!) is important because we are meant to consume 10 percent to 35 percent of our calories from protein sources.

Even fruits likepeaches, at2 grams, bananas at 1.1 to 1.6 grams, and coconut, 3 grams, are adding to our daily intake.

So if you'recraving some avocado dip this weekend while you watch your favorite football team duke it out on the field, rest easy knowing that those avocados are working overtime.

3) There's no protein in veggies

Again, like fruits, vegetables area source ofprotein. Some veggies can even knock meat off its pedestal, like peas, whichcontain 9 grams in one cup.

That's more than 1 ounce of salmon. Or those sweet potato fries you ordered as a side? Those have protein too: 3 grams in one cup! Don't forget legumes either. They are packed full of protein and fiber. Beans also have protein.

4) There are no amino acid proteins in grains

While it's true that not all grains have the nine essential amino acids doctors and nutritionists recommend for our daily diet,grains like quinoa and amaranth docontain amino acids.

As long as youare getting those nine essential amino acids inyour daily diet, that's what really matters.

5) There's no protein in rice

Again, this harks back to proteins in grains, but foods likebuckwheat and wild rice are actually seeds. So if you have a side of wild rice, you're really having a side ofcooked seeds. And lucky for youevery health class(remember that pyramid with all the food groups?) and nutritionist harps on the fact that seeds and nutsaresources of protein.

6) Going vegetarian requires supplements

As long asthey are eating the proper foods, vegetarians and vegans consume a lot of high protein foods like lentils; beans (chickpeas have 7.3 grams in just a 1/2 cup and 12 grams of fiber!); hemp; nuts, nut butter, and nut milk; and leafy greens.

Some studies have shown that more plant-based sources are important for preventing diabetes, cardiovascular disease and more. No supplements needed.

How much protein do you need?

Adults need between 46 grams to 56 grams per day, but Kathleen Zelman, MPH, RD(United Healthcare) said,"According to the most recent government data, the average intake is 88 grams per day or about 16 percent of calories. The majority, 70 percent, comes from animal sources and the remainder from plant protein."

This is in part attributed to the belief that protein can be found only in meat or animal-based products. However, as this article proves,it is in a variety of foods.

So go ahead and order those amazing sweet potato fries with your meal. We won't tell.

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