Dietary Sources of Protein

Protein is an important part of every healthy diet. Proteins help the body boost muscle growth and repair, maintain healthy skin, hair and nails, and produce the necessary hormones and chemicals the body needs to function. For bodybuilders to vegetarians, every diet must contain sufficient amounts of the proteins found in common foods and supplements.

Beef and Pork

• Pork tenderloin is rich in protein.

  Meats like beef and pork provide large quantities of the daily dietary protein that individuals need in a healthy diet. Rich in B vitamins and riboflavin, beef and pork can enrich diets with a large percentage of the daily protein required. One serving of pork tenderloin can provide up to 26 g of protein, almost half of the 56 g needed by the adult male daily. However, individuals who are on a weight-loss diet or those with high cholesterol should be aware that these excellent sources of protein can also be high in fat and cholesterol.

Fish and Poultry

• Roast duck contains more than 25 g of protein per serving.

  Fish, seafood and poultry are also excellent sources of dietary protein. Typically leaner than red meat and pork, fish and poultry can pack many grams of protein into a single serving. Fatty fish like salmon is loaded with up to 39 g of the protein needed in a healthy diet and is also a rich source of heart-healthy omega-3 fatty acids. A single serving of roast duck can offer 27 g of protein and 21 percent of the daily iron requirement. However, like beef and pork, poultry can be high in saturated fat, and seafood and fatty fish can also increase cholesterol.

Beans and Nuts

• Nuts and beans are excellent protein sources for vegetarians.

  Beans and nuts are natural powerhouses of protein and fiber that offer a good source of protein plus providing the fullness and regularity that comes with a high-fiber diet. A serving of black beans provides around 15 g of protein while almonds can load up to 30 g of protein into a single serving. In additional, nuts make an excellent between-meal snack that boosts dietary protein. Beans and nuts are low in cholesterol but can be high in sodium if heavily salted or seasoned.

Dairy Products

• Dairy products are a good protein source.

  Milk, cheese and yogurt are dairy products that provide protein in fairly large quantities. A cup of low-fat milk provides much needed calcium and around 10 g of protein, while a cup of low-fat yogurt offers around 12 g of protein. However, the real heavyweight in the dairy protein category is cottage cheese, offering up to 28 g of protein per serving; cottage cheese can provide over half of the daily protein intake requirement for a healthy diet. Dairy products bring a risk of high fat and sodium, so those on restricted diets should look for low-fat varieties and consume dietary dairy protein sparingly.

Supplements

• Additional supplements are available that can provide dietary proteins for specialized diets or supplement diets lacking in protein. Pills, powders and drink mixes can be purchased that can fit a daily requirement of protein into a single administered dosage. Whey protein, a popular powder made from processed milk curds, is used to supplement body-building workouts or vegetarian diets lacking in other proteins.