If you eat a balanced diet, you probably get adequate amounts of protein, according to the Harvard School of Public Health. The average healthy adult needs 0.8 g of protein per kilogram, or 2.2 pounds, of body weight a day to meet his daily needs. But not all sources of protein are equal. When looking for high protein foods to add to your diet, you must consider the entire nutritional package.
Beef
Beef is a high quality source of protein providing all of the essential amino acids. But some cuts can also be high in saturated fat. Eating too much saturated fat increases your blood cholesterol levels. Lean sources of beef include beef tenderloin and beef eye of round. A 3-oz. portion of beef tenderloin contains 185 calories, 23 g of protein, 9 g of total fat and 3.7 g of saturated fat. By comparison, a 3-oz. portion of porterhouse steak, a high fat cut of beef, contains 19 g of protein, 22 g of total fat and 8 g of saturated fat.
Fish
As a low-fat food, fish may be a healthier source of protein. A 3-oz. portion of cooked flounder or sole contains 73 calories, 13 g of protein, 2 g of total fat and 0.5 g of saturated fat. Salmon also makes a healthy high-protein choice because in addition to being high in protein, it is also high in omega-3 fatty acids. A 3-oz. portion of wild salmon contains 155 calories, 22 g of protein, 7 g of total fat, 1 g of saturated fat and 2.8 g of polyunsaturated fat.
Eggs
Eggs are a also a high quality source of protein. One whole hard-cooked egg contains 78 calories, 6 g of protein, 5 g of total fat and 1.6 g of saturated fat. However, eggs also contain high amounts of cholesterol -- 186 mg per one whole egg. A healthy diet should limit total cholesterol intake to less than 300 mg a day. To help meet your protein needs without the added fat or cholesterol, you can eat just the egg white which contains 17 calories, 3.6 g of protein, 0 g of fat and 0 mg of cholesterol.
Cottage Cheese
Cottage cheese also makes a high-quality protein choice. A 1-cup serving of 1 percent fat cottage cheese contains 163 calories, 28 g of protein, 2 g of total fat and 1.5 g of saturated fat. However, cottage cheese is high in sodium with 918 mg per 1-cup serving.
Soybeans
Soybeans are one of only a few plant foods that contain adequate amounts of all of the essential amino acids, making it a quality source of protein. In addition, soy is also a good source of fiber and heart-healthy monounsaturated and polyunsaturated fats. A 1-cup serving of cooked mature soybeans contains 298 calories, 29 g of protein, 15 g of total fat, 2.2 g of saturated fat, 3.4 g of monounsaturated fat, 8.7 g of polyunsaturated fat and 10 g of fiber.
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