Foods With Big Protein

Protein is an essential nutrient for life. The body utilizes the amino acids that protein is composed of for building tissues, as hormones, to regulate fluids, as antibodies, to facilitate chemical reactions, for energy, to maintain proper acid-base balance and as transporters. Big protein sources are those that contain the eight essential amino acids that the body cannot synthesize on its own and must get from the diet.

Meats and Fish

Meats and animal products provide the largest amount of protein per gram ingested. Meat is almost completely composed of complete proteins. Meat is also a rich source of B vitamins, phosphorous, zinc, and iron; as well as containing trace amounts of other vitamins and minerals. Natural, grass fed, open range animal meats are always a better choice than the alternatives such as farmed fish and feed lot cattle. Natural meat provides a healthier saturated to unsaturated fat balance and also contains no hormones or harmful chemicals. Big protein animal sources include (3 oz serving size): bison/buffalo (27 to 32 g, varies with cut), lamb (29 g), beef (19 to 28 g, varies with cut), braised pork spareribs (26 g), elk (26 g), venison (26 g), turkey (26 g), tuna (25 g), chicken drums and thighs (24 g), coho salmon (23 g), chicken breast (23 g), and halibut (Atlantic and Pacific) (23 g).

Additional Animal Products

Much the same as meat, products that are produced by or from animals are a rich source of complete proteins. Big protein animal by-product sources include: cottage cheese 1 percent, 28 g per cup; goose eggs, 20 g per egg; sheep milk, 15 g per cup; reduced fat cheddar cheese, 13 g per 1.4 oz.; duck eggs, 9 g per egg; goat milk, 9 g per cup; cow milk, 8 g per cup; plain yogurt, 1 g per oz.; and chicken eggs, 6 g per egg.
Diary products such as milk contain the protein types casein and whey. Casein and whey proteins score high in protein efficiency ratio, biological value, net protein utilization and chemical score. Protein efficiency measures the ability of protein to support growth. Biological value is a measure of the amount of nitrogen retained versus the amount of nitrogen absorbed. Net protein utilization is the ratio of amino acids used to create new proteins in the body versus the amount of amino acids consumed. Chemical score is the measurement of the concentration of the essential amino acids in the protein.

Nonanimal

To get the most protein and all eight essential amino acids you either have to eat animal products or eat nonanimal products that contain all eight essential amino acids. Most nonanimal products contain incomplete proteins, which means a wider food variety is needed for the body to acquire all eight essential amino acids. Nonanimal complete protein sources include: quinoa, firm tofu, tempeh, and dry-roasted soybeans.