Protein constitutes the majority of the structural tissue in your body, and is involved in most bodily functions. Athletes may find protein particularly important for its use to support growth and repair tissue, including muscle building and recovery after exercise.
Chicken and Turkey
The protein content of chicken varies depending on the part of the chicken and how it is cooked, but chicken is extremely high in protein, and it can be low in calories if you choose a low-fat piece of chicken and avoid frying it. For example, roasted, skinless chicken breast contains more than 31 g of protein and 165 calories per 3.5 oz. serving.
Turkey's protein content also varies, but turkey generally has more protein than beef and can be a more healthy option. Roasted, skinless turkey meat contains almost 30 g of protein and 150 calories per 3.5 oz. serving.
Tuna and Salmon
Tuna and salmon are two of the most healthful protein sources. Light, canned tuna contains more than 25 g of protein and only 116 calories per 3.5 oz. serving, while wild Atlantic salmon contains more than 25 g of protein and about 182 calories per 3.5 oz. serving.
Oil found in salmon and tuna is rich in omega-3 fatty acids which may lower triglycerides, blood pressure and the risk of heart disease. The American Heart Association recommends eating fish at least twice per week. Fish contains about the same amount of protein as beef -- depending on the cut -- but without the saturated fat.
Milk, Cheese and Yogurt
Cheese can be a great source of protein, but it can also be high in fat. Lowfat cheeses can provide you with calcium and protein without giving you the extra calories and clogged arteries. Cottage cheese with 1-percent milk fat contains about 14 g of protein and 81 calories per half cup.
Milk is also a good source of protein, and can be low in calories if you choose fat-free or low fat option. One cup of protein-fortified nonfat milk contains more than 9 g of protein and 101 calories. It is also a great source of calcium and provides you with vitamins A and D.
Yogurt is another great source of dairy protein. Plain, skim-milk yogurt contains about 6.5 g of protein and 63 calories per half cup.
Eggs
One large egg contains more than 6 g of protein and 72 calories before cooking. However, eggs also contain about 213 mg of cholesterol. For people with high cholesterol levels, eating egg whites will still provide you with protein but no cholesterol.
Nuts
The protein content of nuts differs depending on the variety. Almonds have 6 g of protein and 163 calories per ounce. Nuts also have other healthful qualities, such as fiber, and unsaturated fat.
Legumes
Legumes -- beans, peas and lentils -- are a good vegetarian source of protein. They also provide you with potassium, iron and magnesium. Unlike meat, legumes contain no cholesterol. The protein content in legumes varies. Kidney beans, for example, contain 15 g of protein in one cup.
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