Things High in Protein

The body needs protein from food to replace proteins in cells, tissues and organs as they break down. Men ages 19 and over need 56 g of protein per day, and women ages 19 and over need 46 g, according to the Centers for Disease Control and Prevention. You can get protein from a variety of animal products and plant-based foods.

Meat and Poultry

Meats provide good sources of protein, but they often have high amounts of unhealthy saturated fat as well. A 6 oz. porterhouse steak contains 38 g of protein and 44 g of fat, including 16 g of saturated fat. Choose lean cuts of beef, ham, lamb, pork and veal whenever possible, and choose skinless chicken and turkey. Meat and poultry provide complete proteins that contain all essential amino acids.

Seafood

A 6 oz. serving of salmon provides 34 g of protein and contains 18 g of fat, including only 4 g of saturated fat.Fatty fish such as salmon, trout, sardines, anchovies, herring, pacific oysters, Atlantic mackerel and Pacific mackerel provide good sources of heart-healthy omega-3 fatty acids. The American Heart Association recommends eating fish at least twice a week. Fish provide complete proteins.

Egg and Dairy Products

Eggs and dairy products provide complete proteins. One whole egg contains 6 g of protein, 1 cup of milk provides 8 g of protein and an 8 oz serving of yogurt provides 11 g of protein. Eggs also provide a good source of choline, a nutrient associated with memory preservation, and dairy products provide good sources of calcium, an essential nutrient for maintaining healthy bones. Choose low-fat or fat-free milk and dairy products whenever possible.

Legumes

Legumes, including dry beans, peas and lentils, provide an excellent source of plant-based proteins. Legumes provide incomplete proteins, meaning they lack one or more essential amino acids. However, your body can assemble complete proteins from complementary incomplete proteins eaten in the same day. For example, brown rice and black beans provide complementary proteins. You can get 22 g of protein from a ½-cup serving of small red beans, 14 g of protein from a ½-cup serving of black-eyed beans and 7 to 8 g of protein from a ½-cup serving of adzuki, black, cranberry, garbanzo, great northern, kidney, lima, pink, pinto or navy beans.

Soy and Quinoa

Soy and quinoa, which is a grain, are the only plant-based products that contain complete protein. A 3-oz. serving of raw, firm tofu, which is made from soybeans, contains 13 g of protein.