Good High-Protein Foods

Protein is found in plant- and animal-based foods. Plant sources are considered incomplete proteins, while animal sources are typically considered complete proteins, according to the University of Maryland Medical Center. Soybeans are the only plant-based source considered to be a complete protein. Complete proteins contain essential amino acids required by the body. Incomplete proteins generally lack one or more of these acids. Because the human body cannot produce them naturally, essential amino acids must be obtained from diet with protein-packed foods such as dairy products, meats, poultry, fish and plants.

Meat, Fish and Poultry

All meats, fish and poultry contain complete proteins. The Clemson University Cooperative Extension suggests common protein-packed meats such as lean cuts of pork, lamb, veal and beef, ground meats including lamb, pork, beef, luncheon meats and wild game such as venison and rabbit. Common fish and poultry choices include turkey, goose, catfish, chicken, duck, turkey, tuna, cod, halibut, trout, mackerel, haddock, flounder, snapper, sea bass, swordfish and salmon. Seafood including crab, lobster, mussels, shrimp, scallops, squid, octopus, clams and crayfish are all good sources of protein.

Plant Foods

Plant foods that contain protein include grains, nuts, corn, legumes and seeds. Even though almost all plant-based proteins are incomplete, they play an important part in normal and vegetarian diets. In "Nutrition and Diet Therapy," author Ruth A. Roth, explains that incomplete plant proteins can be combined to create complete proteins. Examples of combined complete proteins include corn and beans and rice and beans.

Dairy Products

Dairy foods such as cheese, yogurt, eggs and milk all contain significant amounts of complete protein. The Aetna InteliHealth website reports that standard amounts of low-fat milk, solid cheese and low-fat cheese all contain 8 to 28 grams of protein in a single serving. Although diary products supply substantial amounts of protein, they also contain cholesterol and saturated fats. Consume low-fat or fat-free versions or use whole dairy products sparingly to avoid excessive unhealthy fats.