Protein is an essential nutrient. It is a major component of all cells and is necessary for the health and maintenance of muscles and organs. Adult men and women need 56g and 46g of protein a day respectively, according to the Centers for Disease Control and Prevention. Proteins are found in a number of foods and most Americans are more than able to meet their daily needs.
Meat, Poultry and Fish
Meat, poultry and fish are known as complete sources of protein. A complete protein provides the body with the amino acids it is unable to make itself, known as essential amino acids. A 1 oz. serving of meat, poultry or fish provides 7g of complete protein. Some meats are high in saturated fat and lean selections, such as top sirloin and pork loin; people should limit their saturated fat intake. High intakes of saturated fat increase blood cholesterol levels, a risk factor for heart disease. Red meat intake, including beef and pork, should be limited to 18 oz. a week, according to the Harvard School of Public Health. People should choose to eat more poultry and fish as a healthier high source of dietary protein.
Eggs
Eggs are also a source of high dietary protein, containing all of the essential amino acids. A 3 oz. serving of cooked eggs provides 7g of protein. Eggs yolks are high in cholesterol and people with high blood cholesterol levels should limit their intake of egg yolks to two a week. Each egg white contains 3g of protein.
Dairy Foods
Dairy foods also provide protein. In addition to being a high source of dietary protein, dairy foods also provide calcium for bone health. Low-fat and nonfat dairy foods are recommended to limit saturated fat intake. One cup of nonfat milk provides 8g of protein and an 8 oz. container of low-fat yogurt contains 11g of protein. Cheese is also a good source of protein. A 1/2 cup serving of 1 percent fat cottage cheese contains 13g of protein and 1 oz. of hard cheese contains 8g of protein.
Soy
Soy is the only plant food that provides all of the essential amino acids. It is also the only complete protein with fiber. A 3.5 oz. serving of cooked soybeans contains 16g of protein and a 3.5 oz. serving of edamame provides 11g of protein. Tofu, a bean curd, provides 9g of protein in a 1/2 cup serving and tempeh, a fermented soybean patty, contains 15g of protein in a 1/2 cup serving.
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