What are the top-ranked foods high in protein?

However, foods such as meat (like beef and chicken), seafood (like shrimp and crab), dairy products (like cow's milk and goat's milk), legumes (like black beans and soybeans), and eggs (like chicken eggs and duck eggs) all contain relatively high levels of protein.

1. Meat
Meat is an indispensable part of daily diet. Beef and chicken, among others, contain a large amount of high-quality protein with relatively high bioavailability. On average, 100 grams of beef contain 17.8 grams of protein, and 100 grams of chicken contain 18.5 grams of protein.

2. Seafood
Seafood such as shrimp, crab, and fish contain high levels of protein and are easy to digest. On average, 100 grams of shrimp contain approximately 18 grams of protein.

3. Dairy Products
Common dairy products include cow's milk and goat's milk. Every 100ml of cow's milk contains 3 grams of protein, and 100ml of goat's milk contains 1.5 grams of protein. Dairy products are rich in protein and calcium, easy to digest and absorb, and are cost-effective foods for supplementing protein.

4. Legumes
Legumes such as black beans and soybeans are rich in plant-based protein. Every 100 grams of black beans contain 36 grams of protein, and 100 grams of soybeans contain 35 grams of protein. Consuming them in moderation can supplement the daily protein needs of the human body.

5. Eggs
Eggs are foods with high protein content. Besides protein, they are also rich in essential amino acids, fats, vitamins, and minerals. Common eggs include chicken eggs, duck eggs, and goose eggs. On average, every 100 grams of chicken eggs contain approximately 13.3 grams of protein.