Sources of Protein List

Protein is an important macronutrient because it provides the amino acids that your body uses to grow and to repair itself. Some protein sources provide complete proteins, while other sources provide incomplete proteins. Incomplete protein sources should be combined, when possible, to get the widest array of amino acids possible. Lack of protein, or deficiencies of certain amino acids, can lead to serious health problems.

Eggs, Meat and Fish

• Fish is a healthful source of protein.

  Eggs, meat and fish are the most obvious sources for dietary protein. While most Americans eat primarily chicken eggs, the eggs of other birds, like quail or duck, are also good sources of protein. Beef, chicken, pork and turkey are the most common meats in the American diet, but other meat sources include lamb, duck, venison, ostrich, buffalo and rabbit. A variety of fish and other seafood is becoming widely available to Americans who want to include healthier meats in their diets.

Dairy Products

• Milk and cheese can be good protein sources.

  People are sometimes surprised to learn that cheese, eggs and other dairy products contain protein. Dairy products including cottage cheese and yogurt can be very good sources of protein in the diet.

Beans and Legumes

• Dried beans are the best vegetable protein source.

  Beans and bean products are very high in protein, but because they are incomplete proteins, they are usually combined with other protein sources to provide better nutrition. Kidney beans, soybeans and soy products, lentils, peanut butter and tofu are all excellent protein sources in this group of foods.

Nuts and Seeds

• Nuts make a protein-rich snack.

  Nuts and seeds like almonds, sunflower seeds and pepitas are high in protein and make for a nutritious snack. They can also add flavor and nutritional value to vegetarian meals, and they can help to complete the spectrum of proteins in dishes made with beans or grains.

Grains

• Quinoa is one of the best grain sources of protein.

  Grains like wheat, quinoa and barley, and grain products like bread and pasta are good sources of incomplete proteins. Of the grains, quinoa and amaranth have the highest protein value. Combine them with beans, nuts or small amounts of meat for the best nutritional value.

Vegetables

• Mushrooms are sometimes called the "vegetable beefsteak."

  Most vegetables have only trace amounts of protein when compared with meat or beans. Mushrooms, however, are fairly high in vegetable proteins, and artichokes, asparagus, potatoes and spinach have significantly more protein than other vegetables.