Foods With the Highest Protein

[BABY1]

• Foods high in protein are essential to any healthynutrition plan. Proteins, more specifically amino acids, are the building blocks of every cell in the human body, from our skin to our heart. Proteins are made up of amino acids. The body needs eight specific amino acids, called essential amino acids. The human body must acquire essential amino acids from diet, because it is unable to produce them itself. Assuming adequate caloric intake and two thirds or more of the protein consumed comes from animal sources, the recommended dietary allowance (RDA) for protein for adults is 0.8 g per kilogram of body weight. Individuals on an exercise program may require 1.4 g/kg to 1.7 g/kg of protein.
  
  

Animal Meat

• Animal meat proteins contain all eight essential amino acids and therefore are complete proteins. Complete proteins provide your body with every aminoacid that is needed from the diet. Commonly eaten animal meats with the highest amount of protein include (serving size 3 oz.):
  Bison/Buffalo (27--32 g, varies with cut of meat)
  Lamb (14-- 29g, varies with cut of meat)
  Beef (19--28 g, varies with cut of meat)
  Pork spareribs, braised (26 g)
  Elk (26 g)
  Venison (26 g)
  Turkey (26 g)
  Tuna (25 g)
  Chicken drums and thighs (24 g)
  Coho salmon (23 g)
  Chicken breast (23 g)
  Halibut (Atlantic and Pacific) (23 g)
  
  

Animal By-products

• Proteins of animal by-products are also complete proteins. Commonly eaten animal by-products with the highest protein include:
  Cottage cheese, 1 percent (28 g per cup)
  Goose eggs (20 g per egg)
  Sheep milk (15 g per cup)
  Cheddar reduced fat (13 g per 1.4 oz)
  Duck eggs (9 g per egg)
  Goat milk (9 g per cup)
  Cow milk (8 g per cup)
  Yogurt, plain (1 g per 1 oz.)
  Chicken eggs (6 g per egg)
  
  

Non-Animal Highest Protein Foods

• Proteins are also found in sources other than animals. Non-animal protein sources are rarely complete proteins. In order to get all eight essential amino acids with these foods, you must eat a greater variety. The highest protein foods that are not from an animal source include:
  Soybeans, dry roasted (34 g per ½ cup)
  Seitan (wheat gluten) (31 g per 3 oz.)
  Tofu, firm (20 g per ½ cup)
  Lentils, dried and cooked (18 g per cup)
  Tempeh (16 g per ½ cup)
  Black beans (15 g per cup)
  Kidney beans (13 g per cup)
  Lima beans (12 g per cup)
  Veggie burger (12 g per cup)
  Chickpeas, cooked (12 g per cup)
  Pinto beans (12 g per cup)
  The only three complete protein foods on this list are tempeh, soybeans, and tofu.