Lean beef and veal, pork loin and lean chicken and turkey are examples of meats and poultry that are good sources of protein. Tuna, salmon, halibut and anchovies are some fish that are high in protein. Cheese, yogurt, milk and cottage cheese are dairy products that contain high levels of protein. White beans, lima beans, black beans, lentils and mung beans are all high in protein. Almonds, pumpkin seeds, peanut butter and flaxseeds are good sources of protein, as well as soy milk and tofu.
Processed meats, such as ham, cold cuts and hot dogs, are good sources of protein, but they are also high in sodium, which can have a negative impact on health. Low-fat or no-fat options are best when choosing meats and dairy products.
Protein is essential for proper growth and bodily function. While there is debate over the amount of protein that humans require, the recommended daily intake of protein is 46 grams for women between the ages of 19 and 70 and 56 grams for men between the ages of 19 and 70, as of April 2015. Intake of too little protein results in muscle atrophy and deficiency in bodily functions, but an excess of protein may cause a strain on the liver.Learn more about Nutritional Content