Free List Of High Protein Foods

Proteins play a major role in the structure of a number of components found in the body, including enzymes, neurotransmitters, hemoglobin, hair, nails and skin, according the Dietary Fiber Food website. Adequate protein intake is essential for normal growth and development, and everyday function. High protein foods include meats, dairy foods, eggs and soy products.

Meats

Meats are a source of complete protein, meaning it contains all of the essential amino acids the body is unable to synthesize on its own, according to the Dietary Food website. However, meats are also a source of saturated fat. Lean sources of meats are recommended for people trying to increase their protein intake. Too much saturated fat in the diet increases a person's risk for high cholesterol and heart disease. In general, a 1 oz. portion of beef, poultry, fish and pork contains 7g of protein. A 3 oz. portion of lean ground meat contains 21g of protein and a 3 oz. portion of sirloin contains 23g of protein, according to "Krause's Food, Nutrition and Diet Therapy." A 3 oz. serving of pork loin contains 24g of protein. A 3 oz. portion of salmon contains 21g of protein. A 3 oz. chicken breast contains 27g of protein.

Dairy Foods

As an animal product, dairy foods are also a complete protein, according to the Dietary Fiber Food website. Low-fat and fat free versions are recommended to limit saturated fat intake. A cup of milk, skim or whole, contains 8g of protein. An 8 oz. container of yogurt, non-fat or low fat, contains 10g of protein, according to "Krause's Food, Nutrition and Diet Therapy. A 1 oz. serving of part skim mozzarella cheese contains 7g of protein and a 1 oz. serving of American cheese contains 6g of protein.

Eggs

Eggs also provide all of the essential amino acids and are considered an inexpensive high-quality protein, according to the World's Healthiest Foods website. One whole egg provides 6g of protein. Both the egg and the yolk contain 3g of protein each, according to "Krause's Food, Nutrition and Diet Therapy."

Soy

All plant foods contain protein, but soy is the only plant that provides all of the essential amino acids, making it a high protein food. Soy foods come in a number of different forms with varying amounts of protein. One cup of fortified soy milk contains 6g to 7g of protein, 1/2 cup of tofu contains 10g of protein, 1/2 cup of edamame contains 11g of protein and a 1/4 cup serving of roasted soy nuts contains 10g of protein, according to the Soy Foods Association of America.