Protein is an essential part of a balanced diet and certain diet plans, such as the Atkins Diet, encourage participants to consume higher than average levels of protein in order to promote weight loss. Proteins are derived from both plant and animal sources, with different proteins containing different levels of amino acids. If you're looking to incorporate more protein into your diet, there are a number of foods that offer the most protein per serving.
Red Meat
Red meat, such as beef or lamb, is an excellent source of protein. According to the Harvard School of Public Health, a 6-oz broiled porterhouse steak contains 38 g of protein alone. If you're eating red meat, choose the leanest cuts to avoid consuming unnecessary amounts of saturated fats and avoid processed meats, such as bacon or ham, altogether.
Seafood
Seafood is a healthier alternative to red meat that is still rich in protein. According to the Harvard School of Public Health, eating 6 oz of salmon provides you with 34 g of protein and just 4 g of saturated fat. The Asia Pacific Journal of Clinical Nutrition also recommends flounder, tuna, scallops, cod and haddock, which all contain between 20 and 25 g of protein per 3-oz serving.
Beans
Beans represent one of the best sources of vegetable-based protein. Protein can be found in all types of beans, including cowpeas, kidney, navy, white, black and garbanzo beans. According to Treehugger, 25 percent of the calories found in beans are pure protein. Chickpeas and baked beans feature some of the highest levels of protein, with 16 and 11.5 g per 8-oz serving respectively, according to The Vegetarian Society.
Seitan
Seitan refers to cooked wheat gluten that is derived from wheat flour, a popular substitute for meat that is also high in protein and low in fat. According to the Vegetarian Resource Group, 3 oz of seitan contains 29 g of protein.
Soy
In moderation, soybeans and foods derived from soy can also be a good source of protein and a healthier substitution for meat. According to the Vegetarian Resource Group, tempeh, a fermented soy cake is highest in protein with 41 g per cup. One cup of cooked soybeans contains 29 g of protein while 4 oz of tofu contains 11 g of protein. The Harvard School of Public Health cautions that while soy is an excellent source of protein, it should be eaten in moderation as research regarding its benefits remains inconclusive.
Lentils
A lentil is a type of legume that is very similar to beans. Like beans, lentils are also an excellent source of protein and they are very low in fat. According to the Harvard School of Public Health, 1 cup of cooked lentils contains 18 g of protein and just 1 g of fat.
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