Protein is a generic term referring to an entire group of amino acids that are essential for growth and tissue repair. These include histidine, isoleucine, leucine, lysine, methionine, cysteine, phenylaniline, tyrosine, threonine, tryptophan or valine, which humans do not produce. A source that is high in overall protein may still be deficient in one or more essential amino acids. Balance animal and vegetable protein sources to ensure good health.
Eggs
If you type "egg" into the search box at the USDA Nutrient Database for Standard Reference, select "Egg, duck, whole, fresh, raw" from the list on the next screen and "one egg" on the third screen, you find that duck eggs have almost 9g of protein. Select "Egg, whole, raw, fresh" and "large" to discover that chicken eggs have a little over 6g. Although eggs are considered a good protein source, other foods provide far more.
Milk
Eight ounces of cow's milk with a 3.5 percent fat content supplies a little more than 7.5 grams of protein, according to the USDA Nutrient Database. Milk from an Indian buffalo provides more than 9g per cup, while sheep's milk provides 14.5g.
Meat
A 100g serving of roasted, bottom, sirloin-tip beef with the fat removed provides 26g of protein, according to the USDA database. The same amount of roast chicken breast provides 31g, while 100g of lean pork tenderloin provide 21.5g of protein. While removing the fat affects the taste and texture of the meat, it is the best way to offset any difference in cholesterol and calories.
Fish
One hundred grams of cooked freshwater bass provide 24g of protein. Switch to yellowfin tuna and raise that to nearly 30g, as stated in the USDA Nutrient Database.
Legumes
While it may surprise many who believe that vegetable-based sources are insufficient, 100g of freeze-dried tofu provide a whopping 48g of protein, as stated in the USDA Nutrient Database. One hundred grams of boiled lentils provide only 9g, while pigeon peas have almost 7g of protein.
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