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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 Beef, round, bottom round, steak, lean only Blue crab, canned Pork, fresh, loin, center loin (chops), lean only 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 3 oz 1 cup 3 oz 3 oz 1 piece 3 oz 1 egg 1 cup
Hamburger, double patty Bacon Cheeseburger, single 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 sandwich 1 large 1 sandwich, 6″roll 1 sandwich, 6″roll 1 cup 1 sandwich
Grams of Protein
34.28 32.00 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
