Proteins are the building blocks of all muscle cells. Whether you're trying to add muscle mass or just watching what you eat, it helps to include adequate amounts of protein in your diet. Certain foods are high in protein; it's useful to know which foods provide the most protein per serving. Poultry, seafood, dairy products and legumes all contain large amounts of protein per serving.
Poultry
Lean cuts of light-meat chicken without the skin is the best choice for low-fat, high-protein poultry. Each 4 oz. serving contains 36 g of high-quality protein. Chicken and turkey breast are also high in protein, containing between 30 and 34 g of protein per 4 oz. serving.
Seafood
Seafood is another great source of muscle-building protein. Tuna provides 32 g of protein per 4 oz. serving, the most protein per serving of seafood. Other types of seafood that are among the highest in amounts of protein per serving include anchovies, 29 g; halibut, 28 g; salmon, 27 g; and sardines, 22 g per can.
Dairy Products
Fat-free sources of dairy products are excellent sources of protein that are also low in fat and calories. Among all the dairy products available, cottage cheese provides the most protein at 32 g per cup. Fat-free milk also provides protein with 1 g per oz. Other dairy products among the highest in protein content include nonfat yogurt at 26 g per cup and cheddar cheese with 21 g per 3 oz. serving.
Nuts and Beans
Among vegetarian choices for foods highest in protein, soybeans, or edimame provide the most per serving; one cup of steamed edimame provide 68 g. Almonds and sunflower seeds provide nearly 30 g of protein per cup and pistachios provide 26 g. Black beans and lentils provide nearly 20 g per cup; lima beans provide 16 g per cup.
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