Protein is an essential nutrient that is part of every cell in your body. Protein supports proper growth and development, as well as muscle function and cellular repair. The Institute of Medicine recommends protein as 10 to 35 percent of your daily calories. Understanding which foods contain protein can help you fulfill these recommendations.
Types of Protein
Proteins are made up of amino acids, nine of which the body cannot produce on its own. Foods that provide all of the amino acids, including those nine essential amino acids, are known as complete proteins. Incomplete proteins are foods that do not contain all the essential amino acids. Incomplete proteins are combined with one another to create complete proteins.
Complete Proteins
Red meat, such as beef, bison, lamb and pork, are rich sources of protein. Beef contains 7 to 8 g of protein per ounce. Chicken, turkey and other poultry provides about 9 g of protein per ounce. Fish and shellfish provide about 6 g of protein per ounce. Eggs, with 6 g of protein each, and nonfat dairy are other foods full of protein. Greek yogurt provides 20 g of protein per cup, and milk, 8 g per cup. Soy products are complete proteins and provide significant amounts of the nutrient per serving. A 1/2-cup serving of tofu has 10 g of protein, and a soy "burger" contains about 13 g of protein.
Incomplete Proteins
Incomplete proteins include beans, legumes, nuts, seeds and grains. Combine these foods to create a meal full of protein. Legumes with seeds, in a food such as hummus, or grains with dairy, in a pasta dish with cheese, are common combinations. For example, eat 1 cup of brown rice with 1 cup of black beans for 20 g of protein.
Considerations
Choosing proteins low in saturated fat can help you prevent heart disease. A 3-oz. serving of beef brisket provides 16 g of fat, 6 g of which is saturated. Instead, choose 1 cup of lentils with 1/2-cup of brown rice for 21 g of complete protein with only trace amounts of fat. When eating protein-rich meats, choose lean cuts of beef such as tenderloin or eye of round, and trim any extra fat. Go for white-meat poultry, fish and soy often to further limit saturated fat intake.
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