An essential nutrient, protein allows the body to make and repair cells and supports normal growth and development. Healthy men and women need 56 g and 46 g of protein a day, respectively, to meet daily needs, according to the Centers for Disease Control and Prevention. Most Americans more than adequately meet their protein needs because many foods contain protein. But foods highest in protein include animal products and soy.
Beef
Beef products contain large amounts of protein, but also contain fat, specifically saturated fat. High intakes of saturated fat lead to elevated blood cholesterol levels, a risk factor for heart disease. To limit saturated fat intake, people should choose more lean meats such as round steak, roasts and top loin. A 3-oz. portion of beef round and sirloin steak trimmed of fat contains 27 g of protein. It is still, however, recommended that red meat intake be limited to 18 oz. per week, according to the Harvard School of Public Health.
Poultry
Poultry also contains significant amounts of protein. Both lower in total fat and saturated fat, poultry makes a healthier choice than beef. A 3-oz. serving of white meat poultry without the skin provides 26 g of protein and a 3-oz. portion of dark meat poultry without the skin provides 24 g of protein. But dark meat poultry is higher in both total fat and saturated fat than both beef round and sirloin steaks, according to Tufts University.
Fish
In addition to being a source of protein, fish also contains heart healthy omega-3 fatty acids. The American Heart Association recommends people eat at least two servings of fish--specifically oily fish like tuna or salmon--a week. A 3-oz. portion of canned tuna provides 24 g of protein and a 3-oz. portion of salmon provides 23 g of protein. Shellfish is also high in protein with 18 g in a 3-oz. portion of shrimp.
Dairy
High protein dairy foods include cottage cheese and yogurt. When selecting high protein dairy foods, people should choose low-fat and nonfat versions to limit saturated fat intake. One-percent-fat cottage cheese contains the highest amount of protein of any dairy food with 14 g in a 1/2-cup serving. Low-fat plain yogurt contains 11 g of protein in an 8-oz. container.
Soy Foods
Soy is the only plant-based food that provides all of the essential amino acids in adequate amounts and proportions, making it a complete source of protein. Soy may be a healthier high protein choice because of its high fiber and omega-3 fatty acid content. Tempeh, a fermented soy product, contains the highest amount of protein of all soy foods with 15 g in a 1/2 cup serving. A 1/2 cup of tofu provides 9 g of protein.
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