Which Foods Are High in Protein?
Of all the nutrient groups, protein is arguably the most important. It is the basic building block of not just muscles, but also skin, hair and fingernails. It is an important component of cell walls, a precursor to hormones and plays a vital role in the transfer of oxygen in the blood and the transcription of DNA. Proteins are made from the combination of more than 20 amino acids, nine of which are not produced by the body and must be obtained through the diet. It is recommended that an average adult male eat at least 56 g of protein daily (46 for women). This should come from a variety of the foods that are naturally high in protein.
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Meat
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Foods derived from animals are the highest in good-quality protein. Meats, such as beef, chicken, turkey and pork, contain 6 to 9 g of protein per oz., about the same amount that is contained in one large egg. Dairy products, like milk, cheese and yogurt, are all high in protein as well. In addition to the quantity of protein, animal foods contain complete proteins, which means they include all the essential amino acids not produced by the body. The problem with animal proteins is that they are also high in saturated fat. Too much reliance on animal proteins can lead to obesity and heart disease.
Fish
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Though considered meat by most vegetarians, the nutritional quality of fish is significantly different from that of other animal sources. Tuna and salmon, for example, contain almost as much complete protein as chicken or pork, but with virtually none of the saturated fat. Instead, salmon, for example, is loaded with very beneficial omega-3 fatty acids, vitamin D and several other nutrients. So, while fish has somewhat less total protein, overall, it is a healthier source of nutrition.
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Nuts and Seeds
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Like most vegetable sources of protein, nuts and seeds are not complete proteins. They must be paired with grains to provide the essential amino acids they lack. Nevertheless, they are loaded with the amino acids they do contain. Almonds, for example, contain four times as much protein as milk (8 g per 1/4 cup). Peanuts have slightly more than that. Per 1/4 cup, cashews contain 5 g and pecans 2.5 g. Seeds have similar protein content, with sunflower seeds containing 6 g per 1/4 cup, pumpkin seeds 8 g and flax seeds 8 g. Like fish, nuts and seeds are relatively low in saturated fats.
Legumes
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Like nuts and seeds, legumes must be paired with whole grains, such as rice or bread, to create a whole protein. Most beans contain about the same amount of protein as peanuts and almonds. Soybeans contain about 14 g of protein per 1/2 cup. A 1/2 cup serving of tofu, which is made from soybeans, contains about 10 g of protein. Black beans, pinto beans and garbanzo beans contain about 7 g per 1/4 cup.
Quinoa
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One of the best-kept protein secrets of the world is a South American vegetable called quinoa. Having all the benefits of vegetable protein sources, including low total calories and low saturated fat, quinoa is also a complete protein similar in quality to milk. Quinoa was prized by the Incas for increasing the stamina of their warriors. Today, quinoa can be found in most health food supermarkets, but has yet to become a mainstay of the American diet. Its light, nutty flavor and slightly crunchy texture make it an excellent substitute for couscous or rice, or as a stand-alone dish.
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