Protein is an essential nutrient and a major component of skin, muscle, organs, glands and body fluids, according to MedlinePlus. Protein helps the body build and repair muscles and tissues and is extremely important for growth and development in childhood and adolescence. Protein should be part of a healthy diet that includes fruits, vegetables, whole grains and low-fat dairy products. The best proteins are from lean sources that are low in calories and fat, according to the U.S. Department of Agriculture (USDA).
Meat
The proteins in beef, pork, lamb, chicken, venison, buffalo, turkey and other types of meat and poultry are complete proteins. A complete protein is a protein that contains all nine essential amino acids, organic compounds that the body needs to grow and digest food.
Meat should be portioned carefully; it tends to be high in calories and fat, which can contribute to weight gain and obesity when consumed in excess. The USDA recommends choosing lean meats like chicken or turkey breast, pork tenderloin and lean ground beef whenever possible because they are naturally lower in calories and fat. Trimming visible fat and skin from meat and poultry prior to cooking also creates a more nutritious product. Medline Plus warns that eating too much meat can raise cholesterol and contribute to diseases like gout.
Seafood
All types of seafood and fish contain complete proteins. Examples of seafood and fish include salmon, tuna, shrimp, crab, lobster, catfish, trout, halibut, swordfish, mussels and clams. The USDA recommends eating fish at least twice a week because, in addition to protein, it contains omega-3 fatty acids which benefit the heart.
Dairy and Eggs
Eggs and dairy products, like milk, yogurt and cheese, contain complete proteins. The USDA recommends consuming low-fat dairy products because they are packed with calcium, vitamins and other minerals and are low in calories and fat.
Soy
The Harvard School of Public Health recommends eating soy in moderation because it is full of protein and a good alternative for non-meat eaters. Soy and other plant-based proteins are incomplete proteins which means they need to be combined with other proteins to form complete proteins. Examples of soy foods include soybeans, tofu, soy milk and tempeh.
Beans and Legumes
According to the Vegetarian Resource Group (VRG), lentils, black beans, kidney beans, garbanzo beans, baked beans, black-eyed peas and Lima beans are all good sources of protein. Beans and lentils also contain fiber and are naturally low in fat and calories which prevents heart disease and supports a healthy weight. Medline Plus says beans and legumes can be combined with rice or corn to create a complete protein.
Other Foods
Other high-protein foods include peanut butter, nuts, bread, pasta and brown rice. One of the highest-protein grains is quinoa, which has 9g protein per cup, according to the VRG. Vegetables that contain protein include spinach, broccoli and potatoes. There are also many commercially marketed products that have protein added to them, like bars, shakes and smoothies.
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