Usda List Of Food With Protein

The US Department of Agriculture's comprehensive food guide, "Dietary Guidelines for Americans," makes recommendations for a healthy diet based on calorie needs, nutritional value and other factors. No single diet is best for all Americans---nutritional needs vary by age and sex, for example---but the National Institutes of Health suggests the average person needs 50 to 65g of protein per day for healthy muscle, skin and bone development. Before adopting any dietary plan, however, ask your doctor what food choices may be best for you.

Meat, Fish and Eggs

According to the USDA, beef, pork, lamb, veal, poultry, eggs and fish are all excellent sources of protein. Depending on the cut, 3 oz. of lean beef has between 20 and 28g of protein. The USDA recommends consuming two or fewer servings of protein-rich meat or fish per day for a person following a 2,000-calorie-a-day, heart-healthy diet. Limit your egg yolk consumption to three per week because of their high level of cholesterol. Remember that some cuts of meat can be high in fat, so try eating skinless chicken breasts, lean beef or fish if you are concerned about weight maintenance.

Dairy

Dairy products like milk, yogurt and cheese are not only great sources of protein, they're also high in calcium, which is essential for strong bones and teeth. One cup of fat-free milk fortified with vitamins A and D contains 8g protein and 30 percent of your daily recommended calcium if you consume a 2,000-calorie-per-day diet. To reduce your fat intake, choose fat-free or low-fat milk, sour cream, yogurt and natural cheese.

Legumes and Other Foods

Vegetarians and vegans may choose to consume protein from non-animal sources. Tofu made from fermented soybeans is a particularly protein-rich and versatile food. The USDA also suggests chickpeas, beans, lentils, nuts, nut butters and ready-made veggie burgers as non-animal sources with plenty of protein for a healthy meat-free diet---just make sure to eat the recommended two or fewer servings per day. Other soy-based products like soy milk, soy cheese and textured vegetable protein, or TVP, can also round out a protein-rich vegetarian diet. Even nibbling edamame---steamed whole soybeans---at your local sushi restaurant will add valuable protein to your diet.