Which Foods Contain Protein?

Why Does High Quality Protein Matter?

Protein is naturally found in animal foods such as meat, pork, poultry, fish, milk, cheese, yogurt and eggs, as well as in plant foods such as grains, beans, nuts, seeds and soy. Protein has many biological functions in our body and plays an important role in bone, muscle and immune health. It also helps us feel full, so it can help with weight management.

But did you know not all protein is created equal?

Protein is made up of amino acids, and the quality of any protein depends on the type and amount of amino acids it provides In the U.S., protein quality is often measured by the Protein Digestibility-Corrected Amino Acid Score (PDCAAS). The highest possible score is 1.0 and it’s based on a food’s amino acid profile and how well we digest it. Another scoring system is the Digestible Indispensable Amino Acid Score (DIAAS). This is a newer approach that may better account for amino acid digestibility and its scores can go above 100.

High-quality protein contains all nine essential amino acids that your body cannot make on its own. The high-quality protein found in milk, cheese, yogurt and whey protein powder, as well as in meat, pork, poultry, fish, eggs and soy, can help you meet your daily needs. Since most plant proteins do not provide significant amounts of all the essential amino acids, a variety of plant foods are often needed. Additionally, plant foods are often needed in higher quantities, and therefore higher calories, to match the protein content of animal foods which can be a consideration for weight management goals.

Although most people meet the minimum protein requirements, diets higher in protein may help support muscle health, weight management, active lifestyles and healthy aging. Some experts recommend eating 20-30 grams of high-quality protein per meal to build a higher protein diet. Based on research, 10-15 grams of that should come from essential amino acids per meal.

Our Top Protein-Rich Dairy Picks

Greek Yogurt: Greek yogurt, on average, contains more protein (16.6 grams per 6-ounce serving) compared to regular yogurt (8.2 grams per 6 ounces) and about 14% less lactose (milk’s naturally occurring sugar) than regular yogurt (7 grams vs. 8 grams of total sugar per serving, respectively), although this can vary depending on the brand. Beyond enjoying it by itself, Greek yogurt is a great addition to smoothies as well as a versatile substitute for other key ingredients in a variety of recipes. You can up your breakfast game (or any meal!) with tasty Turkish Eggs With Greek Yogurt and Sautéed Spinach.

Low-Fat Cottage Cheese: At 12 grams protein per half-cup serving, low-fat cottage cheese can be a great addition to meals and snacks for those looking to just get more protein per serving. Try this Cottage Cheese Toast With Salmon, Cucumber and Dill recipe for a protein-packed start to your day

Whey Protein Powder-Isolate: Whey contains 25 grams of protein per scoop and is one of the best sources of certain amino acids, such as leucine (2.5 grams per 20 grams protein), which is associated with rebuilding muscle, so incorporating whey protein powder-isolate into a smoothie can be a great post-workout choice or a quick breakfast on-the-go, like Mark Ingram’s Sorbet Smackdown Smoothie.

Foods That Contain Protein

Many foods contain protein, but the amount, quality and calorie-density can vary. You can use the chart below to make the most of your protein choices based on your individual needs.

Source: Marinangeli, C. & House, J. Nutrition Reviews, Volume 75, Issue 8, August 2017, Pages 658–667.

1. RACC: Reference Amount Customarily Consumed (FDA, 2018)
2. USDA FoodData Central (based on Nutrient Database Number from source)
3. Corrected Protein: Crude protein content in RACC x PDCAAS
4. PDCAAS: Protein digestibility-corrected amino acid score
5. DIASS: Digestible indispensable amino acid score