Foods high in Protein

This list ranks foods by grams of protein per 100 grams, and the foods at the top are mostly concentrated, processed products, like protein powders and dried egg or dairy products, rather than whole foods most people eat by the plateful, since drying or extracting protein removes the water weight that dilutes it in a typical serving. Protein is the macronutrient the body uses to build and repair muscle, bone, skin, and the enzymes that keep it running, and most healthy adults need a minimum of about 0.8 grams per kilogram of body weight a day, with newer federal guidance now suggesting higher intakes for optimal health. Growth in children and teens, and pregnancy, raise protein needs above the general adult minimum. You don't need animal sources to meet protein needs — combinations of beans, lentils, nuts, seeds, and whole grains supply the same amino acids, and research associates replacing red meat with plant proteins, fish, or poultry with lower risk of heart disease and type 2 diabetes. As you scan this list, weigh a food's ranking here against how much of it you'd realistically eat: a modest portion of chicken, fish, eggs, or legumes usually contributes more practical, everyday protein than a small amount of a highly concentrated ingredient near the top.