Food That Is A Good Source Of Protein

Protein is found in numerous animal- and plant-based foods. Proteins from animal sources are complete proteins, while plant sources are typically considered incomplete proteins. Complete proteins contain all nine essential amino acids required by the human body, while incomplete proteins lack one or more of these acids. Essential amino acids must be obtained from the diet, as the body cannot manufacture them on its own. The average adult female over the age of 19 requires approximately 46g of protein each day, while the average adult male requires about 56g, according to the Centers for Disease Control and Prevention.

Meat, Poultry and Fish

All meats, poultry and fish contain complete proteins. Some commonly eaten choices suggested by the Clemson University Cooperative Extension include lean cuts of beef, pork, lamb and veal, ground meats including beef, lamb and pork, luncheon meats, and wild game such as rabbit and venison. Common poultry and fish choices include chicken, turkey, duck, goose, catfish, cod, tuna, halibut, trout, mackerel, haddock, flounder, salmon, snapper, sea bass and swordfish. Seafood including lobster, crab, shrimp, mussels, scallops, oysters, squid, octopus, crayfish and clams also provide a good source of protein.

Dairy Products

Dairy foods such as milk, cheese, yogurt and eggs all contain significant amounts of complete protein. According to Aetna InteliHealth, 1 cup of low-fat milk contains about 8g of protein, 2 oz. of solid cheese contains about 16g of protein, and 1 cup of low-fat cottage cheese contains about 28g of protein. Although dairy products supply large amounts of protein in the diet, they also contain saturated fats and cholesterol. Use whole dairy products sparingly, or consume low-fat or fat-free versions to avoid excessive unhealthy fats.

Plant Foods

Plant foods that contain protein include corn, grains, nuts, seeds, and legumes including beans, peas, lentils, peanuts and peanut butter. Even though plant-based proteins are incomplete and of lower quality than animal-based proteins, they still play an important part in the diet, especially for vegetarians. Incomplete proteins from plant sources can be combined to create complete proteins, according to Ruth A. Roth in "Nutrition and Diet Therapy." Examples of combined complete proteins include rice and beans, corn and beans, and wheat cereal and milk.

Soybeans and Meat Analogues

Soybeans are the only plant food considered to have complete proteins, according to the University of Maryland Medical Center, and this makes them very important for individuals following a vegetarian diet. Tofu, tempeh, texturized vegetable protein, also known as TVP, and other soy-based meat analogues are also a good source of complete protein. Many convenience foods such as vegetarian burgers and hot dogs are made from soybeans, and provide a good source of complete protein.