List of Protein-Rich Foods

From the hair on our heads to our toenails, protein is a vital part of every cell in our bodies. Protein helps repair tissue and cells, make hormones and build bones and muscles. This nutrient is essential to our bodies and helps us maintain good health. The U.S. Department of Health and Human Services suggests two to three daily servings of protein, depending on age, gender and activity levels.

Soybeans

Plant proteins are not considered complete proteins, with the exception of soybeans. As a complete protein, soybeans contain all of the essential amino acids. They do not have the high-fat and high-cholesterol content associated with animal proteins. With nearly 29 grams of protein per serving, soybeans give you as much bang for your buck as many animal proteins, minus the unhealthy side-effects.

Grains, Seeds, Nuts and Beans

Considered incomplete proteins, grains, seeds, nuts and beans can be combined to form a complete protein. For example, rice and beans form a complete protein when paired together. Some of the more protein-rich foods in this category include black beans, containing 15.24 grams of protein, white beans (19.02 grams), lentils (17.86 grams), peas (16.35 grams), couscous (22.07 grams) and trail mix (20.73 grams). Almonds offer nearly as much protein as a ribeye steak, ounce for ounce.

Dairy Products and Eggs

Dairy products are a good source of protein, however, they are often high in fat. Select low-fat dairy products to give you the protein you need without the excess fat. Good protein-rich dairy products include low-fat cottage cheese (31.05 grams), low-fat yogurt (11.92 grams) and ricotta cheese (28.02 grams). One hard-boiled egg provides 12.6 grams of protein, but 424 mg of cholesterol. Eggs are good for the occasional protein boost, but they are best consumed in moderation.

Meat

Topping the list of protein-rich foods, duck provides nearly 52 grams of protein per serving. Keep in mind that duck is also high in fat and cholesterol, which may offset your nutritional goals. Chicken (42.59 grams) and turkey (41.05 grams) are both protein-rich foods that are lower in fat. Many types of fish offer high-protein content along with beneficial omega-3 fatty acids. Fish that are high in protein include halibut (42.44 grams), salmon (42.33 grams), haddock (36.36 grams), rockfish (35.82 grams), flounder (30.68 grams) and sole (30.68 grams). High-protein meats consist of shoulder of lamb (30.21 grams), shoulder of pork (27.42 grams), hamburgers (up to 34.28 grams), beef round (26.85 grams) and beef chuck (26.40 grams). Remember to be selective when consuming meats for protein as the excessive fat content will often outweigh the health benefits of the protein.