What foods are high in protein?

High-Protein Foods

The best sources of high-quality protein include eggs, milk, meat, poultry, and fish, which contain all essential amino acids and have high biological value. 1

Animal Protein Sources

Animal proteins are considered complete proteins as they contain all essential amino acids needed for tissue growth and repair:

• Eggs - provide the most complete protein with the highest biological value of 100 1
• Milk and dairy products - excellent sources of high-quality protein 1
• Meat - significant source of protein and essential amino acids 1
• Poultry - lean source of complete protein 1
• Fish - recommended to consume two to three times per week for optimal protein intake 1

Plant Protein Sources

While most plant proteins are considered incomplete (lacking one or more essential amino acids), they can be valuable protein sources when properly combined:

• Legumes (beans, lentils, peas) - good sources of protein but typically limited in methionine 1
• Nuts - provide protein along with healthy fats 1
• Whole grains - contain moderate amounts of protein 1
• Soy products - one of the more complete plant protein sources 1

Protein Complementarity

Plant proteins can be combined to create complete protein meals:

• Combining corn (limited in lysine) with beans (limited in methionine) creates a high-quality protein combination 1
• This protein complementarity allows vegetarians to meet essential amino acid requirements by mixing foods with complementary amino acid profiles 1

Recommended Protein Intake

• The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg body weight per day for healthy adults with minimal physical activity 1
• Higher intakes may be beneficial for:
  • Growing children and adolescents 1
  • Pregnant and lactating women 1
  • Athletes and those engaged in intense physical activity (1.4-2.2 g/kg/day) 1, 2
  • Older adults to maintain muscle mass 3
  • Those recovering from illness or injury 1

Practical Considerations

• Most Americans consume sufficient protein, with average intake ranging from 88-92g for men and 63-66g for women 1
• Animal products provide approximately 75% of essential amino acids in the typical US food supply 1
• Lean animal protein sources and vegetable proteins can be easily incorporated into a healthy diet plan 1
• Protein foods often contribute other essential nutrients such as calcium, vitamin D, iron, and folate 4

Cautions

• Excessive protein intake (>2g/kg body weight/day) may place additional metabolic burden on the liver and kidneys 1, 5
• High-protein diets that severely restrict carbohydrates may limit overall nutrient adequacy 1
• When increasing protein intake, consider sustainable sources to minimize environmental impact 3
• For individuals with kidney or liver disorders, protein intake may need to be moderated 1