Examples Of Foods Rich In Protein

Proteins make up a substantial portion of your body mass. Your cells utilize digested dietary protein building blocks called amino acids to construct the myriad different types of proteins needed to keep your body systems functioning. The Institute of Medicine recommends a daily intake of 46 g of protein for adult women and 56 g for adult men. Many foods from the different food groups are rich in protein and can help you meet your daily intake requirements.

Cheese and Yogurt

Cheese and yogurt are nutritious, inexpensive sources of protein to include in your nutrition plan. A 1-cup serving of low-fat cottage cheese contains approximately 28 to 31 g of protein. Examples of the protein content per ounce of common types of solid cheeses include Swiss cheese, 7.6 g; mozzarella, 7.4 g; provolone, 7.3 g; and cheddar, 7.1 g. An 8-oz. container of plain yogurt provides approximately 12 to 13 g of protein. Fruit yogurt contains roughly 10 g of protein per 8-oz. serving. To avoid unwanted milk fats, choose low-fat or nonfat cheese and yogurt.

Meat, Poultry and Eggs

Animal-based foods, including meat, poultry and eggs, are rich in protein. These foods, however, commonly contain significant amounts of saturated fats and cholesterol that you may not want in your diet. Choosing lean cuts of meat and removing the skin from poultry reduces the fat content of these foods. Examples of the protein content of common meats and poultry include 1 cup of chicken stewing meat, 43 g; 1 cup of roasted turkey, 41 g; 3 oz. lamb shoulder, 30 g; 3 oz. beef bottom round, 29 g; 3 oz. pork shoulder or loin, 27 g; and 3 oz. ham, 25 g. A large chicken egg delivers approximately 6.3 g protein, found primarily in the white of the egg.

Fish and Seafood

Including protein-rich fish and seafood in your meal plan each week can help you maintain your protein intake without adding unwanted cholesterol to your diet. Bake, broil, steam or grill your fish and seafood selections to avoid adding fat during the cooking process. A 5-oz. haddock fillet provides approximately 36 g of protein. A 4.5-oz. flounder or sole fillet contains roughly 31 g of protein, and a 3-oz. serving of baked tuna provides 25 g. A 1-cup serving of canned blue crab contains approximately 28 g of protein, and 3 oz. of canned, light tuna in oil contains 25 g. Shrimp, lobster and scallops deliver approximately 16 to 17 g of protein per 3-oz. serving.

Beans

Beans are an excellent source of dietary protein and may be substituted for animal-derived protein sources if you prefer plant-based foods. Soybeans are a particularly good protein source because they provide all of the essential amino acids. A 1-cup serving of boiled, mature soybeans contains approximately 29 g of protein. Soft tofu contains approximately 1.9 g of protein per ounce. A 1-cup serving of cooked white, pinto, navy, black or northern beans provides roughly 15 g of protein.