Protein helps build healthy muscle but is also made up of smaller molecules called amino acids. These 20 amino acids are essential to the body, with eight of the 20 being acids the body cannot make on its own. The body does not differentiate protein that comes from animal or vegetable products, according to the School of Harvard Public Health. The body needs approximately 8 g of protein for every 20 lbs. of weight. Recommended doses range from 40 to 56 g a day for adults based on age and sex, according to the Vegetarian Society. What does make a difference is the packaging the protein comes in and what other nutrients are being absorbed with that protein.
Eggs
The American Egg Board considers eggs the perfect food. One egg provides not only all the essential amino acids needed by the body but 6 g of protein. Half of the protein is in the yolk and the other half is in the egg white. High-quality proteins like eggs help adults feel fuller longer. When the egg is fried or even hard boiled it will be associated with higher levels of fat and cholesterol, but having the egg poached, steamed or brazed will lower calories, cholesterol and fat. Egg protein is so ideal, that it is used as a gold standard for comparing other proteins, according to the Vegetarian Society.
Poultry
Chicken and turkey are also lower fat complete proteins. The Harvard School of Public Health explains a complete protein provides all the essential amino acids the body cannot make. An incomplete protein requires the missing essential acids to be introduced to the diet before the protein can be fully utilized. A 4 oz. serving of roasted chicken breast provides almost 34 g of protein and less than 9 g of total fat, according to the George Mateljan Foundation.
Fish
Fish make a great source of protein for even fatty cuts of fish contain high amounts of omega-3 fatty acids that help raise HDL, or good fat, levels in the body. The American Heart Association recommends 2 servings of 3.5 oz. portions of fish a week to obtain heart healthy omega-3s. A 6 oz. salmon serving contains 34 g of protein. A 6 oz. portion of porterhouse provides more protein than a 6 oz. portion of salmon, but it delivers more fat: 44 g of fat versus the 18 g of fat in salmon, according to Harvard School of Public Health. How the fish is cooked is also important. Baked and broiled fish will be healthier than fried or heavily buttered portions of fish.
Vegetarian Protein
Vegetarians are able to obtain enough protein by eating a variety of legumes and grains. It is important for vegetarians to understand fruits, nuts and vegetables are not complete proteins on their own, so it is necessary to eat a variety of foods to obtain all the essential amino acids found in proteins, according to the both Vegetarian Society and the Harvard School of Public Health. The Vegetarian Society contains a food chart of the highest protein sources and how to combine foods to obtain all the essential amino acids for the body. The highest source of protein for vegetarians comes from foods such as chick peas, lentils, peanut butter and fortified whole-grain breads.
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