Adequate protein intake is essential for people of all ages. Proteins are needed for maintaining body tissues and immune cells, and for synthesizing hormones and enzymes. Most people already meet the recommended daily allowance (RDA) for protein, but vegetarians and athletes may fall short of their daily needs.
For healthy adults, the RDA for protein is 0.8 grams of protein per kilogram of body weight per day. A 140-pound person would then need 51 grams daily. For vegetarians or vegans, slightly higher minimum recommendations exist to account for lower protein quality. Vegetarians and vegans should consume a minimum of 0.8 - 1.0 grams protein per kilogram body weight per day.
Additionally, for weight loss, it may be beneficial to consume more protein than the RDA. In an article published in the Journal of the American College of Nutrition, Donald Layman describes a 10-week study in which women assigned to higher protein diets lost more weight, more body fat and less lean mass than women assigned a diet with equal calories but less protein.
Meats, Poultry and Seafood
Animal proteins, found in foods like beef, chicken, turkey and fish are all excellent sources of high-quality protein. Lean beef contains about 6 grams of protein per ounce, so a 4 ounce (quarter pound) portion of roast beef, for example, would provide 24 grams of protein, or almost half of the RDA for a 150-pound adult.
Skinless chicken breast contains slightly more protein per ounce because it is lower in fat, about 9 grams.
Cuts of beef or poultry with more fat provide slightly less protein per ounce, so when choosing protein foods, it is best to select lean meat and remove poultry skin before eating if you aim to avoid extra calories. Fish and shellfish also provide excellent sources of protein and are generally lower in saturated fat than red meat. One ounce of cooked salmon provides 6 grams of protein, while canned tuna provides 7 grams of protein per ounce.
Dairy and Eggs
Milk and other dairy foods can also help you meet your protein needs. Especially for vegetarians or those who rarely eat meat, consuming milk and egg products on a daily basis can ensure adequate protein in the diet. One 8-ounce cup of milk provides 8 grams of protein, whether the milk is whole, reduced-fat or fat-free. Cottage cheese is also an excellent protein source, with 14 grams of protein per 4-ounce serving. Other types of cheese vary in protein content, as do brands of yogurt, so read labels to determine how much protein a food provides per serving. If you are looking for high-protein dairy foods, try Greek style yogurt. It is made through a process that allows some of the whey and lactose to drain away, leaving a thicker yogurt that contains three times the protein of regular yogurts.
Eggs are also very rich protein sources. One large egg contains 7 grams protein, so starting your day with scrambled eggs or an omelet can help you cover a large part of your protein needs at breakfast. If you are concerned about limiting calories or cholesterol, consider choosing egg whites, which contain 12 grams protein and only 60 calories per half cup, with zero cholesterol.
Legumes
Many legumes, including soybeans, peanuts, beans and peas, are high in protein. Soybeans are used to make many high-protein vegetarian and vegan foods, such as burgers, vegetarian sausage and soy milk. Peanuts and peanut butter are also high in protein; a 2-tablespoon serving of peanut butter provides 8 grams of protein, while an ounce of peanuts provides 7 grams. You can also choose beans such as kidney beans, lentils and chickpeas to add protein to meals. Tossing one half cup of kidney beans over a salad will add 7 grams of protein, while one half cup of lentils provides 9 grams of protein.
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