Foods Loaded With Protein

Protein is essential for building and maintaining healthy muscles, bones and skin. The amino acids that the body strings together to form protein are found in both plant and animal foods, although vegetarians should eat a variety of plant foods to get all the amino acids needed to make protein. Getting enough protein is not difficult for most people -- the average person needs 46 to 56 grams of protein daily, or about 10 to 35 percent of calories. This is equal to about 3 oz. of meat and a serving of beans, or a cup of cottage cheese and a serving of rice and beans.

Meats

Animal flesh is an abundant source of complete protein, meaning it contains all the essential amino acids required by the body. Poultry and fish, in particular, are very high in protein content and contain less unhealthy fat than red meat. Some high-protein meats include chicken, halibut, salmon, haddock and rockfish. According to the USDA National Nutrient Database, a serving of stewed chicken (1 cup) contains 42.6 g of protein; a serving of halibut (1/2 filet) has 42.4 g of protein; salmon provides 42.3 g of protein per 1/2-filet serving; and 1 cup of roasted turkey has 41.1 g. Red meat is also rich in protein -- a 6-oz. broiled Porterhouse steak contains 38 g worth -- but due to its high saturated fat content, health experts at the Harvard School of Public Health say red meat should only be consumed occasionally.

Legumes

Legumes, a category which includes foods like beans, peas and peanuts, are plant foods that are typically high in protein. In addition to being loaded with protein, legumes also provide healthy fiber, vitamins and minerals. However, most plant foods, including many legumes, are incomplete proteins, meaning that they must be combined with other plant foods that contain complementary amino acids in order to form complete proteins. An exception is soy beans, which provide all the essential amino acids. One cup of cooked soybeans contain 28.6 g of complete protein. White beans and lentils are also protein-rich legumes -- a cup contains 19.1 g and 17.9 g of protein respectively. Other legumes including various kinds of beans and peas are also loaded with protein, with most single servings offering up between 10 to 20 g of protein, depending on the type of legume.

Dairy Products

Like meat, dairy foods are good sources of complete protein, although high-fat products should be avoided. Low-fat cottage cheese is an excellent provider of protein, with 1 cup containing 31.5 g. Low-fat yogurt is another healthy source of protein from the dairy aisle -- one 8-oz. container of plain yogurt made from skim milk has 13.1 g of protein. Other high-protein dairy products include milk, eggs, and various kinds of cheese.

Grain Foods

Some types of grains are rich in protein and can be combined with other incomplete plant proteins, such as legumes, to form complete proteins. Examples of grain foods with protein include couscous, quinoa, bulgur, wheat flour, oat bran and rice. One cup of dry couscous provides 21.1 g of protein, while 1 cup of whole grain wheat bran has 16.4 g of protein. Cooked rice only has about 4 to 7 g of protein, depending on the type of rice, but its amino acid profile complements that of beans, and it can therefore be combined with beans to form a complete protein.