Protein is a macronutrient, which means it is a nutrient that humans need to eat in fairly large amounts every day. The Centers for Disease Control and Prevention says there are proteins in every cell, tissue and organ of the human body. Several different types of dietary protein are available in foods, all of which are healthy to eat.
Why Eat Protein?
The CDC recommends that adult men eat about 56g of protein each day, while adult women should aim for about 46g of protein daily. It is important because protein provides energy and helps fuel and build muscles. All proteins are made up of amino acids. Each amino acid has specific purposes and functions in the body, such as promoting cell growth and healing.
Complete Vs. Incomplete Proteins
Some proteins in foods are classified as complete proteins, while others are classified as incomplete. Complete proteins provide your body with all of the essential amino acids that your body cannot make on its own, according to the CDC. Foods with complete proteins include meat, fish, milk, eggs and cheese. Incomplete proteins do not have all of the essential amino acids, but are still healthy to eat. Examples include beans, lentils and soybeans.
Animal Sources of Protein
Proteins from animal sources include meats such as beef, pork, chicken, turkey, duck, fish and shellfish. Eggs and dairy like milk; cottage cheese and yogurt are also animal sources of protein. All animal sources of protein are complete proteins. In addition to having all of the essential amino acids, animal sources of proteins are also digested better and absorbed by the body more than protein from plant sources, according to the Centers for Disease Control and Prevention.
Plant Sources of Protein
Vegetarians and vegans--who do not eat meat, eggs or dairy--still need to eat enough protein in their diet every day. Plant sources of protein include beans, lentils, nuts, nut butters such as peanut butter, seeds, soy products and tofu. While these protein sources each lack at least two or more essential amino acids, they are still healthy. The Centers for Disease Control and Prevention says different amino acids in plant protein sources eaten throughout the day can combine to become complementary proteins. Over the course of a day, eating several complementary proteins can add up to one complete protein.
Protein Amounts by Food Group
Because protein amounts are generally similar within each food group, Ohio State University's Medical Center has developed a general guide detailing about how many grams of protein are in one serving of a food from each of the various food groups. According to Ohio State University, meats and meat substitutes generally have about 7g of protein per serving while milk products usually have 4g of protein per serving. Starches such as bread and pasta usually have 3g of protein per serving. Vegetables have 2g of protein per serving and fruits have 0.5g. The fat group, e.g. oils, has less than a gram of protein in each serving.
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