Protein Is an Essential Nutrient—How Much Do You Know About These High-Protein Foods?

Following a high-protein diet has been shown to support muscle growth, help with weight management, and protect heart and bone health. It’s important to consume a variety of protein sources, as many high-protein foods offer other essential nutrients like vitamins, minerals, and fats.

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How much protein does the average adult need per day?

33% of total daily calories

10-35% of total daily calories

50% of total daily calories

5-15% of total daily calories

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Protein is one of the three main nutrients your body needs, along with fats and carbohydrates. What does protein do in your body?

Helps build bones, muscles, and skin, hormones, and enzymes

Repairs cells and tissues in your muscles

Increases your energy levels

All of the above

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Which foods are significant sources of protein?

Meat, poultry, seafood, legumes, nuts, and seeds

Fruits and leafy green vegetables

Grains, potatoes, and breads

All of the above

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Which plant food has the highest protein content?

Quinoa

Pumpkin seeds

Lentils

Black beans

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How much protein is in a 100-gram (3.5-ounce) portion of chicken?

10.5 grams

17 grams

22.5 grams

45 grams

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Which high-protein food is also an excellent source of heart-healthy omega-3 fatty acids?

Turkey

Salmon

Cod

Steak

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Some high-protein sources are high in sodium and saturated fats, which can negatively affect your cholesterol and heart health. Which protein is highest in both sodium and saturated fat?

Seafood, like shrimp, fish, and shellfish

Poultry, like eggs, chicken, and turkey

Processed meats like bacon, hot dogs, and cold cuts

Dairy, like milk, yogurt, and cheese

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One serving (about 5.5 ounces) of non-fat Greek yogurt provides about 16 grams of protein, or about 32% of your Daily Value (DV). This is the same amount of protein as:

3 ounces of canned tuna

3 ounces of cooked tempeh (fermented soybeans)

3 ounces of 90% lean ground beef

All of the above

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Which high-protein food is also a good source of fiber?

Pork

Chickpeas

Shrimp

Tofu

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Animal-based protein foods, such as beef, sardines, and eggs, are a good source of the essential vitamin B12. What does this vitamin do in your body?

Helps form your DNA and red blood cells

Supports nerve function

Turns food into energy

All of the above

You answered 0-3 questions correctly.

It might be time to brush up on your macros! Protein is an essential nutrient that’s important for many body functions, like muscle growth and energy. Knowing which foods are good sources of protein can help you make informed diet choices that will support your overall health.

Learn more about protein.

You answered 4-6 questions correctly.

You know a bit about protein already! But you might have more to learn about the different sources of protein and your daily needs. Getting diverse sources of protein and hitting your recommended macro intakes can help support your health goals.

Learn more about protein.

You answered 7-10 questions correctly.

You’re a protein pro! You know protein is essential to health and how to get it in your diet. Maybe you already know your favorite protein-rich foods and snacks! If you want to learn more about your individual protein needs, talk to your healthcare provider or a registered dietitian.

Learn more about protein.