Whether you're dieting to lose or gain weight, you'll benefit from knowing which foods have the highest protein content. Some weight loss dieters may be so intent on cutting calories that they cut out sources of "complete" protein foods. Some meat eaters might not notice that the majority of the fast foods they eat are high in protein, causing them to put on pounds when surplus nutrients are stored as body fat.
Determining how much of your daily dose of protein is contained in the foods on your menu will keep your weight in bounds. The Food and Drug Administration recommends an average of 50 grams of protein per day for ages 4 and up.
Fast Foods
Fast foods are notorious for adding calories, but only those with meat ingredients will be the highest in protein. It makes sense, then that a double-patty hamburger (34 g protein) would pack a high-protein punch. Add about 2 grams per strip of bacon on a sandwich.
In addition to being high in fat and salt, a chicken sandwich (breaded and fried, 24 g) fish sandwich with cheese (21 g) and an egg-and-sausage biscuit sandwich (20 g) are high in protein. These all contain nearly half of your daily dose. After a high-protein morning meal, an order of more protein foods, such as chili con carne (1 cup, 25 g) or a single taco (large, 32 g), could push you over the top.
Meats
If you're looking for the highest protein content, however, look to the poultry group. Duck (half a roasted bird, 52 g protein), chicken (1 cup stewed meat, 43 g) and turkey (1 cup roasted meat, 41 g) are all high in protein. Necks and giblets provide nearly as much nutrition, so eating stuffing with roasted meat may help you exceed your daily dose of protein.
Other high-protein foods (3 oz) include veal (31 g), lamb (30 g), and beef round steak (29 g). Pork shoulder (27 g) and other cuts of beef, such as chuck roast (26 g) and top sirloin (25 g), all have at least half of the daily value of protein that your body needs.
Seafood
Fish, crustaceans and mollusks are equally good sources of high-protein foods. Thick halibut and sockeye salmon portions (half fillet each, 42 g) are highest in nutrient content. Haddock and rockfish (one fillet each, 36 g) are also high in protein. Flounder and sole (one fillet, 31 g), swordfish (one piece, 27 g) and sardines (3 oz, 21 g) aren't far behind.
Additional contributions to your daily dose of protein may be found in crab (1 cup canned blue crab, 28 g) clams (3 oz solids, 22 g), shrimp and lobster (3 oz each, 18 g).
Member Comments