Natural Sources of High Protein

Protein-rich food sources fall into three categories. Meats, eggs and fish are complete protein sources containing all the amino acids the body needs. Dairy products are a high-protein nutrition source, as are many vegetables and legumes.

Plant-derived protein sources are incomplete protein sources lacking in some of the amino acids the body needs. For good nutrition it is best to include a selection of different protein-rich foods in your diet.

Meat

• Salmon is protein-rich.

  Red meats and poultry are high-protein foods. A 4-ounce serving of beef or chicken contains 25-28 grams of protein, which is roughly half the protein required for the average adult human.

  Beef and pork should be eaten in moderation because these meats are high in saturated fats, which can pose a risk to heart health. An adult human only requires about 50 grams of fat per day.

  Fish and seafood are an excellent source of protein. Tuna, salmon, scallops and shrimp are all high-protein nutrition sources. Fatty fish are both protein-rich and high in omega 3 fatty acids. Omega 3 fats are powerful antioxidants and reduce cholesterol levels in the body.

Dairy Protein and Eggs

• Cheese is a good source of protein.

  Dairy products contain proteins useful to the body. Milk, cheese and yogurt all contain 8-10 grams of protein per serving. People who are lactose sensitive can opt for low lactose varieties of these dairy products.

  Whole milk dairy products pose a similar risk as red meats due to high fat content. Low fat or skim milk and low fat yogurt are good sources of protein without consuming unneeded fats. One cup of low fat yogurt contains 9 grams of protein.

  Eggs are a good source for protein and iron. According to the Harvard Heart Letter, July 2010, eggs are not the villains they are made out to be. Eggs contain 6 grams of protein, the nutrients choline, iron and lutein, which are useful for memory and good vision.

Vegetable Protein Sources

• Walnuts and nuts are rich in protein.

  Beans, peas and nuts are an inexpensive source of high-protein nutrition. A half cup of cooked beans has up to 8 grams of protein and very little fat. One cup of pinto beans contains a fourth of the USDA recommended daily allowance of protein for an adult and 14 grams of dietary fiber.

  Another great source of protein is nuts. Peanuts and cashews are high in protein as is peanut butter. Almonds and walnuts may be a better choice for some people due to lower fat content. Almonds and walnuts contain omega 3 fats, which have been shown to lower bad cholesterol levels in blood vessels. One half cup of almonds provides 13 grams of protein.