A List of High-Protein Foods

Protein is used by the body for the growth, maintenance and repair of its cells. It is the building block of muscle and aids in metabolism, digestion and nearly every other vital process in the body. Protein is a key component when dieting because it keeps you fuller longer than other foods. Based on a 2,000 calorie diet, the average person should get about 15 to 20 percent of their calories from protein, or about 50 grams of protein daily.

Meats

Fish, shellfish, chicken, turkey, pork and beef are excellent sources of protein. A 3-1/2-oz. serving of any of these foods will give you about 20 to 25 grams of protein, which is about half of the daily requirement for the average person. Processed foods such as sausage, bacon, ham and lunch meat are also sources of protein, although these foods also tend to be higher in fat, calories and sodium than leaner cuts of meat.

Dairy

Eggs are considered the "perfect" source of lean protein because each egg packs 6 grams of protein as well as many vitamins, nutrients and essential amino acids that the body needs. Cheese, milk, cottage cheese and yogurt are also good sources of protein. Skim milk, low fat cheeses and Greek yogurt are the best sources of these foods because they are lower in fat and calories. A cup of milk, one ounce piece of cheese or a cup of yogurt each has about 8 grams of protein.

Vegetarian

Vegetarians can benefit from foods such as beans, nuts, and grains. A cup of baked beans has 12 grams of protein, 5 oz. of tofu has 11 grams, and a cup of oatmeal or brown rice has about 5 grams of protein. A cup of soy milk has 7 grams of protein. Nuts are high in protein, with about 8 grams of protein in 2 tbsp. of peanut butter. Vegetables such as broccoli and potatoes also have small amounts of protein with about 4 grams per cup.

Other

Protein supplements such as protein powders and protein bars are other options for people who are not getting enough protein from their diets. These types of supplements are made from extracting the protein from protein-rich foods and can supply as much between 20 and 40 grams of protein per serving. The most common protein supplements come from whey, soy and casein. Supplements can be beneficial to weightlifters and other athletes who require high amounts of protein in order to build and maintain muscle.