Protein is essential in the regeneration, growth and maintenance of healthy bodies. Our bodies contain more protein than anything else besides water. If we do not consume enough protein to replace the millions of cells lost each day, our bodies will cannibalize our own tissue and waste away.
Highest Protein Foods - Animal
High protein foods that come from animals include (serving size 3 oz):
Bison/Buffalo (27 -- 32 g, varies with cut)
Lamb (highest cut, 29 g)
Beef (19 -- 28 g, varies with cut)
Pork Spareribs Braised (highest cut, 26 g)
Elk (26 g)
Venison (26 g)
Turkey (26 g)
Tuna (25 g)
Chicken Drums and Thighs (24 g)
Coho Salmon (23 g)
Chicken Breast (23 g)
Halibut (Atlantic and Pacific) (23 g)
Highest Protein Foods - Animal By-Products
High protein foods that come from animal by-products include:
Cottage Cheese 1% (28 g per cup)
Goose Eggs (20 g per egg)
Sheep Milk (15 g per cup)
Cheddar, Reduced Fat (13 g per 1.4 oz)
Duck Eggs (9 g per egg)
Goat Milk (9 g per cup)
Cow Milk (8 g per cup)
Yogurt, Plain (1 g per 1 oz)
Chicken Eggs (6 g per egg)
Highest Protein Foods - Non-Animal
High protein foods that come from sources other than animals include:
Soy Beans (dry roasted) (34 g per ½ cup)
Seitan (wheat gluten) (31 g per 3 oz)
Tofu, Firm (20 g per ½ cup)
Lentils (dried and cooked) (18 g per cup)
Tempeh (16 g per ½ cup)
Black Beans (15 g per cup)
Kidney Beans (13 g per cup)
Lima Beans (12 g per cup)
Veggie Burger (12 g per patty)
Chickpeas, Cooked (12 g per cup)
Pinto Beans (12 g per cup)
Not All Proteins Are Created Equal
There are complete proteins that contain all essential amino acids, and there are incomplete proteins that do not contain all eight essential amino acids. Proteins are composed of amino acids, and the essential amino acids are the ones that our bodies cannot make on their own and therefore have to get from our diet. All proteins from animals and animal products are composed of complete proteins whereas most other protein sources are not. On the Non-Animal High Protein Foods list above, the only complete proteins are tempeh, soy beans and tofu.
References
- The Vegetarian Resource Group
- The Protein Counter; Annette B. Natow and Jo-Ann Heslin; 1997
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