Protein is an important nutrient for health. The body needs a regular supply of protein to repair and make new cells and support normal growth and development. Most adults in the U.S. adequately meet their protein needs to support health, according to MedlinePlus. Rich sources of protein includes animal foods and soy products.
Meat, Fish and Poultry
Animal sources of protein, including meat, fish and poultry, provide the body with all nine essential amino acids, making them complete sources of protein. In general, a 1 oz. serving of meat, fish or poultry provides 7g of protein, according to the Dietary Fiber Foods website. When selecting animal sources of protein, choose leaner cuts to limit the intake of saturated fat. Too much saturated fat in the diet increases blood cholesterol levels, a risk factor for heart disease. Lean sources of animal protein include beef bottom round with 34g of protein in a 3 1/2-oz. portion, chicken breast with 34g of protein in a 3 1/2-oz. serving and salmon with 27g of protein in a 3 1/2-oz. serving.
Dairy Foods
As an animal product, dairy foods also provide all nine essential amino acids. To limit saturated fat intake, choose low-fat and nonfat dairy foods. An 8 oz. cup of skim milk contains 8g of protein, 1-cup serving of yogurt contains 11g of protein and 1 oz. of cheese contains 7g of protein. Cottage cheese is also a rich source of protein with 11g in a 3 1/2-oz. serving.
Soy Foods
Soybeans are the only plant-based food that provides all nine essential amino acids. In addition to being a rich source of protein, soybeans are also high in fiber, polyunsaturated fats and monounsaturated fats. The U.S. Department of Agriculture advises choosing more alternative sources of protein, such as soy, as part of a healthy diet. A 3 1/2-oz. serving of cooked mature soybeans contains 16g of protein and a 3 1/2-oz. serving of green soybeans contains 12g of protein. Tofu, a soybean curd, contains 9g of protein in a 1/2-cup serving and tempeh, a fermented soybean patty, contains 15g of protein in a 1/2 cup.
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