Foods that Contain Protein in High Amounts: Discover these Great Foods

About Protein

The World’s Healthiest Foods states that protein is an essential part of the diet, making up 20 percent of human body weight. Protein aids the body by providing the amino acids needed to synthesize its own proteins.

According to Harvard School of Public Health, vegetable and animal protein ‘probably’ have the same effects on health. They recommend poultry, fish and beans as the best of the foods that contain protein to have in an eating plan.

Harvard also cites a report from the Institute of Medicine in which it was recommended that adults consume about eight grams of protein for every 20 pounds of body weight. For a 120-pound woman, this would be about 48 grams; for a 150-pound man it would be approximately 60 grams.

Each of the following foods provides more than 50 percent of the recommended daily value for protein.

Venison

One four-ounce serving of venison provides 34.25 grams or 68.5 percent of the recommended daily value (RDV) of protein. Venison is also rich in vitamins B2, B3 and B12. There are high amounts of iron and phosphorus found in venison, as well. One serving of venison contains 179.17 calories.

Yellowfin Tuna

There are 157.63 calories in one four-ounce serving of yellowfin tuna. Tuna is an excellent source of protein, providing 68 percent of the RDV, or 33.99 grams. Tuna is very high in tryptophan, selenium and vitamins B1, B3 and B6.

Chicken Breast

Proving 33.79 grams (or 67.6 percent of the RDV) of protein in one four-ounce serving, chicken breast is another great source of protein. One serving of chicken breast has 223.40 calories and is rich in tryptophan, vitamin B3 and selenium.

Turkey Breast

In one four-ounce serving of turkey breast, there are 32.56 grams of protein. This accounts for 65.1 percent of the RDV. Turkey breast also contains tryptophan, selenium, vitamin B3, vitamin B6 and phosphorus. One serving of turkey breast has 214.33 calories.

Beef Tenderloin

The protein found in one four-ounce serving of lean beef tenderloin accounts for 64.1 percent of the RDV (32.04 grams). This portion of tenderloin contains 240.41 calories and is high in tryptophan, vitamin B12, zinc and selenium.

Halibut

In four ounces of halibut there are 158.76 calories and 30.27 grams of protein. This equals 60.5 percent of the RDV. Halibut is also a great source of tryptophan, selenium and vitamin B3.

Lamb Loin

One serving (four ounces) of lamb loin provides 60.3 percent of the recommended daily value for protein. This comes from the 30.15 grams of protein found in that one serving. There are 229.07 calories in that same serving of lamb loin. Lamb loin also contains tryptophan, selenium, zinc, phosphorus and vitamins B3 and B12.

Chinook Salmon

Containing 261.95 calories in one four-ounce serving, Chinook salmon also provides 58.3 percent of the recommended daily value for protein. This percentage comes from the 29.14 grams of protein in this one serving. Chinook salmon is also high in tryptophan, vitamin D, omega 3 fatty acids, selenium, phosphorus and vitamins B3 and B12.

Summary

Harvard recommends choosing lean foods that contain protein and ‘mixing them up’; meaning to use a combination of protein sources: vegetable, red meat, white meat, etc in overall meal planning.

References

Protein. The World’s Healthiest Foods. https://www.whfoods.com/genpage.php?tname=nutrient&dbid=92

Protein: Moving Closer to Center Stage. Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html