The Food and Nutrition Board of the Institute of Medicine recommends that adult men and women get 0.8 grams of protein per one kilogram, or 2.2 pounds, of body weight. Protein is the primary component of cells, enzymes and hormones. Your body breaks down dietary protein to provide a reliable sources of long-term energy --- as opposed to sugars, which the body digests and uses for short-term boosts. The highest-protein foods often come in the form of meats and fish.
Duck and Poultry
Poultry is the leanest and richest source of dietary protein. Of the 10 highest-protein entries in a U.S. Department of Agriculture database of common foods, six are poultry. Domesticated roasted duck is the most protein-rich food. Half a duck, or approximately eight ounces, has 51.89 grams of protein. Second on the list is stewing chicken. A one-cup serving has 42.59 grams of protein. Chicken makes two other appearances in the top 10 --- one cup of chicken giblets has more than 39 grams of protein, ranking seventh; placing 10th is half of a battered and fried chicken breast, containing 34.78 grams or protein.
Turkey occupies the fifth and sixth spots on the USDA list. One cup of roasted turkey has more than 41 grams of protein, while an entire cooked turkey neck has 40.8 grams.
Fish
Fish occupies the remaining four sports in the USDA top 10. Each selection is measured as a half fillet of 5 to 5 1/2 ounces, either broiled or grilled. Halibut is third on the list with 42.44 grams of protein, while sockeye salmon is fourth at 42.33 grams. Haddock's 36.36 grams of protein is good for eighth on the list, while Pacific rockfish is ninth at 35.82 grams.
Dairy Protein
Ricotta and cottage cheese are the dairy products with the highest protein content. One cup of low-fat, 2-percent milkfat cottage cheese has 31 grams of protein --- more than most all forms of beef, pork or veal. Cottage cheese with 1 percent milkfat has 28 grams of protein. Ricotta cheese, an Italian cheese often found in lasagna, contains 28 grams of protein.
Beef
Beef is the most popular choice among American meat-eaters --- Americans consumed 58.4 pounds of beef per capita in 2009 --- but its protein content is low compared to poultry. According to the USDA list, the highest-ranked protein source from beef is a fast-food double hamburger. With all condiments, a double burger with 8 ounces of meat has 34.28 grams of protein, which ranks 11th on the list. Fresh beef does not appear until the 24th slot. A 3-ounce serving of lean, braised bottom round has 29.19 grams of protein.
References
- National Academies Press: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- U.S. Department of Agriculture Food Composition Data: Nutrient Lists - Protein
- Centers for Disease Control and Prevention: Nutrition for Everyone - Protein
- National Cattlemen's Beef Association: Average Annual Per Capita Consumption of Meat
Member Comments