Protein is an important nutrient that has several roles in the body. It is known as the building block of muscle, helps with wound healing and helps boost the immune system. Protein foods are thought to predominately come from animal products, but there are many exceptions, including grains, beans and vegetables which contain protein.
Beef and Poultry
All beef contains protein, and carries little to no carbohydrate content. Eye of round, loin steak, tenderloin steak, top round and top sirloin are some of the leaner varieties of beef. Poultry, such as chicken, duck, turkey and goose all contain protein as well. The white meats in chicken and other poultry are the leaner cuts.
Fish
Fish is a protein food that is also low in carbs. Cold water fish like salmon, mackerel, herring and tuna are also high in omega-3 fatty acids. This is a healthy type of fat that helps reduce plaque in the arteries according to the American Heart Association. All forms of shellfish are high protein foods, such as crab, clams, lobster, shrimp and oysters.
Pork
Pork tenderloins, pork chops, pork butt, bacon and sausage are all types of protein foods. With the exception of tenderloins, these are all high in saturated fat as well so take this into consideration if you are watching your weight or cholesterol levels.
Eggs
Eggs are high protein foods that have very low carbs. Any type of egg product also contains protein, such as egg white substitutes in a container.
Dairy
Dairy products like cheese, milk, yogurt and cottage cheese are all protein foods. They also have a moderate amount of carbs and they are high in calcium and fat. If you want to watch your calories, opt for the low-fat or fat-free versions of these products.
Legumes
Legumes have seeds with a protective pod shell covering them up. Beans, peas and peanuts are all types of legumes that contain protein. They are also high in fiber and high in complex carbohydrates.
Whole Grains
Whole grains and seeds, such as oatmeal, rye, barley, buckwheat, quinoa, brown rice, spelt and amaranth are not as high in protein as meat and fish, but they do have moderate amounts. They are also high in fiber and complex carbohydrates.
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