Protein is an essential macronutrient required for proper growth and functioning of the human body. It helps to develop, maintain and repair muscle and body tissues. It is composed of amino acids that are manufactured by the body but that must also be ingested from animal and vegetable sources. Although controversial, the current recommended daily intake for protein is 0.8 g per kg of body weight. The World Health Organization recommends that protein make up 10 to 15 percent of our daily caloric intake.
Cheese
Cheese is a rich source of protein, has little to no carbohydrates and has a variable amount of fat, depending on the type of cheese selected. Parmesan cheese that is low in sodium has the highest protein content, with 41.6 g in a 100-g serving. This is equivalent to 10 g of protein per oz. Mozzarella and Swiss cheeses also pack about 28 g of protein in a 100-g serving, or nearly 7 g of protein per oz.
Soybeans
Older beans that are larger in size generally contain more protein than their younger, smaller counterparts. Mature soybeans, also known as edamame, provide 39.6 g of protein per 100-g serving, or 68 g per cup. Lupin beans come in behind edamame, with 15.6 g per 100-g serving, or 25.8 g per cup.
Lean Beef
Lean cuts of meat provide the most protein per serving versus fattier cuts. A 100-g serving of beef top round provides approximately 36 g of protein, or 31 g in a 3-oz. serving. This equates to approximately 10 g of protein per oz. A typical serving size for lean meats is 3 to 4 oz., or the size of a deck of cards.
Lean Chicken and Pork
Similar to lean beef, other lean meats typically contain around 30 g of protein per 100-g serving. Half a chicken breast supplies 27 g of protein, while a pork chop may provide up to 19.2 g of protein.
Fish
Fish are increasingly known as a source of fatty acids, but they are also rich in protein. Yellowfin tuna provides approximately 8 g of protein per oz., or 30 g per 100-g serving. Commonly eaten fish such as salmon and halibut provide 27 and 26 g of protein, respectively.
References
- The Protein Power Lifeplan; Michael R. Eades and Mary Dan Eades; 2001.
- HealthAliciousNess.com: Top 10 Foods Highest in Protein
- The Eat-Clean Diet Recharged: Lasting Fat Loss That's Better Than Ever!; Tosca Reno; 2009.
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