Common High Protein Foods

Protein supplies amino acids, valuable building blocks for cell and tissue repair throughout your body. Everyone, even vegetarians, needs protein in their diets. Lack of protein can cause loss of muscle mass, weakness, a failure to grow in children and, with time, respiratory and heart failure and death, the Harvard School of Public Medicine warns. Fortunately, a number of foods supply adequate protein, although if you don't eat meat, you have to carefully balance amino acids to make sure you get enough of the different types of amino acids. The recommended daily allowance for protein is 46 g for women and 56 g daily for men.

Meats, Poultry and Fish

Meats such as beef and pork, along with poultry and fish all supply high quality, or complete proteins, meaning that they contain all 20 of the amino acids necessary for good health. Some amino acids are essential, meaning that your body doesn't produce them and that they must come from dietary intake, the Centers for Disease Control and Prevention explains. Meat, poultry and fish also contain fat, but unless they're breaded or otherwise altered, they don't contain sugars or carbohydrates. A 3 oz. serving of meat, poultry or fish supplies on average between 25 and 30 g of protein. The fat content in meats and fish can vary depending on the cut of meat or type of fish. Meats that have heavy marbling are high in saturated fats, which may raise low-density lipoprotein levels, the "bad" cholesterol, the CDC states. Many fish, on the other hand, contain omega-3 fatty acids, essential acids that may reduce the risk of heart disease, decrease inflammation and boost your immune system.

Dairy

Dairy products also supply large amounts of protein along with fat and carbohydrates, which vary depending on the type of dairy product. Dairy products are also considered complete proteins. A cup of cow's milk supplies 8 g of protein, while a cup of soy milk supplies 6 g. An ounce of cheese gives you 7 g, while a cup of cottage cheese supplies around 28 g. A cup of yogurt contains around 11 g.

Nuts and Legumes

Nuts are good sources of protein and are also high in omega-3 fatty acids, making them doubly valuable in your diet, the Harvard School of Public Health reports. Nuts contain around 6 g of protein in a 1 oz. serving. Nuts, however, are incomplete proteins, meaning that they don't contain all the amino acids you need. When your main source of protein comes from incomplete proteins, you need to balance proteins during the day to make sure you get all the necessary nutrients. Peanut butter and whole wheat bread, for example, are complementary, meaning that together they supply all 22 amino acids. Legumes, such as red beans, combined with rice equal a complete protein. Trail mix, which contains peanuts and sunflower seeds, is another example of a complementary protein pair, BodyforLIFE2 explains.

Grains

Grains contain protein, but not in the amounts that meat and dairy products do. Grains, which are all incomplete proteins, must be combined with other protein sources to make complete proteins.

Soy

Soy bean protein, low in saturated fat and high in polyunsaturated fats, often used to replace animal protein, is an incomplete protein. While soy may reduce cholesterol levels slightly, the claims made in the early 2000s for soy benefits haven't all held up in later testing, the Harvard School of Public Health states. Soy can still supply valuable protein to the diet.