5 High Protein Foods And Their Nutritional Value

Nearly all foods offer some protein, including breads, cereals, meats, poultry, fish, dairy products, eggs, cheese and legumes. Choosing from a wide variety of high-quality protein foods increases the likelihood that you are consuming a varied diet. Not all protein foods are equal in their nutritional value. Some protein-rich foods are more nutritious than others.

Tofu

Tofu is a low-fat, high-quality protein food appropriate for vegans. It is made from soybean curd. The consistency is cheese-like and it comes in several forms, including silken, firm and extra firm. Firm tofu is slightly higher in protein than other forms. According to SoyFoods.com, 4 oz. of soft tofu provides, on average, 70 calories, 7.4 g protein, 4 g fat and 2 g carbohydrates. The same amount of firm tofu provides about 80 calories, 9 g protein, 4 g to 5 g fat and 2 g carbohydrates. Light versions are also available.

Turkey

Turkey, particularly skinless turkey breast, is a very lean protein-food food that contains less than half of the saturated fat of beef. It is rich in selenium, a trace mineral that works as an antioxidant, helping to strengthen the immune system. According to the National Cancer Institute, selenium intake is associated with reduced risks of developing colorectal and other cancers.

Turkey is rich in vitamins B3 and B6. Both of these nutrients are essential for energy metabolism. Vitamin B6 synthesizes important brain chemicals, or neurotransmitters, which regulate mood, appetite and other behaviors. A 3.5 oz. portion of roasted turkey breast offers approximately 117 calories, 26 g protein, 1 g fat and 0 g carbohydrates.

Eggs

Eggs, particularly egg yolks, are the best food source of the B vitamin choline. The body makes some choline but not enough to meet all its needs. Choline is a key component of acetylcholine, a neurotransmitter, or brain chemical messenger that transmits messages between nerves and muscles. Choline is important for brain development and function.

According to the American Egg Board, one large egg offers 70 calories, 7 g protein and 4.2 g of fat. One egg also has about 211 mg of cholesterol. Although a cholesterol-rich food, eggs are a high-quality protein source and rich in many essential nutrients.

Salmon

Salmon, particularly wild Atlantic salmon, is high in a type of heart-health unsaturated fat known as omega-3 fat. According to a study published in "Biomedicine and Pharmacotherapy," in October 2002, an increased intake of omega-3 fats has suppressive effects on cancer, heart disease and autoimmune diseases. Salmon's fat composition may promote immune system health. A 3 oz. portion of cooked wild Atlantic salmon provides 155 calories, 22 g protein, 7 g of fat, only 1 g saturated fat and no carbohydrates. The same amount also offers more than 2,000 mg of heart-healthy omega-3 fats.

Yogurt

Yogurt is a creamy fermented dairy product rich in many nutrients. One cup or 8 oz. of plain, low-fat yogurt provides, on average, 154 calories, 8 g to 12 g protein, 4 g fat and 17 g carbohydrates. Yogurt is rich in calcium, vitamin D, vitamin B12, riboflavin or vitamin B2, potassium and phosphorus. According to the Yale--New Haven hospital, yogurt contains healthy bacteria, known as "probiotics." The bacteria promote intestinal tract health, boost your body's immunity, fight certain types of cancers and increase bone density.