Why should you care which foods are high protein foods? Protein is the most basic building block of all the tissues in the body. Still don't think that's important? Do you want shiny luxurious hair or smooth skin or strong bones and muscles? It isn't going to happen unless you supply your body with the basic materials it needs to make and repair those things. You guessed it; protein is where all those building materials are found.
In addition to growth and repair of the body protein plays a key role in the production of enzymes, digestion, and proper immune function.
Just because most of us equate protein with animal products does not mean that they are the only source. Vegetarians know that protein is important, and they eat plenty of it, just not from meat products. Below is a list of foods high in protein, many from sources friendly to a meat free palate.
How much is enough?
The US RDA amounts for protein varies greatly depending on gender and age. The recommended amount for adults is between 46 and 60 grams each day. Below is a list of high protein foods to guide you in getting enough protein in your diet.
Food Source
Duck
Chicken Halibut Salmon Turkey Haddock Rockfish Tuna salad Chicken, canned Veal, leg Fish, flounder and sole Blue crab, canned Lamb Swordfish Yellow Fin Tuna Egg, boiled Baked Beans, with franks |
Serving size
221 g
1 cup 1/2 fillet 1/2 fillet 1 cup 1 fillet 1 fillet 1 cup 5 oz 3 oz 1 fillet 1 cup 3 oz 1 piece 3 oz 1 egg 1 cup |
Grams of Protein
51.89
42.59 42.44 42.33 41.05 36.36 35.82 32.88 30.91 30.74 30.68 27.70 30.21 26.91 25.47 7.5g 17.48g |
Fast Foods
Hamburger, double patty
Taco Sub sandwich, w/ tuna salad Sub sandwich, w/ roast beef Fast foods, chili con carne Chicken fillet sandwich, plain |
Serving size
1 sandwich
1 large 1 sandwich, 6"roll 1 sandwich, 6"roll 1 cup 1 sandwich |
Grams of Protein
34.28
31.77 29.70 28.64 24.62 24.12 |
Dairy
Cottage Cheese
Cheese, ricotta, part skim milk Hard cheese Cream, double Cow's milk Cheese sauce Yogurt with fruit |
Serving size
1 cup
1 cup (30g or 1oz) (20g or 2/3oz) (½ pint) 1 cup ½ cup |
Grams of Protein
31.05
28.02 6.8g 0.3g 9.2g 25.10 6 g |
Vegetarian Sources
Soybeans, cooked
Chick peas Brown rice Baked beans Broccoli Tofu Potatoes Porridge [water] Lentils Soya milk Muesli Peanuts Bread Baked Beans Black beans Great Northern beans Kidney beans, canned Navy beans Pinto beans Green beans, canned |
Serving size
1 cup
(200g or 7oz) (200g or 7oz) (225g or 8oz) (100g or 3½oz) (140g or 5oz) (200g or 7oz) (160g or 6oz) (120g or 4¼oz) (½ pint) (60g or 2¼oz) (30g or 1oz) (2 slices) 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup |
Grams of Protein
28.62
16.0g 4.4g 11.5g 3.1g 10.3g 2.8g 2.4g 9.1g 8.2g 7.7g 7.3g 7.0g 12.17 15.24g 14.74g 13.44g 15.83g 14.04g 1.55g |
