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Yogurt. Dairy products are a good protein source, with one cup of nonfat yogurt containing 13 grams of protein. The same amount of low-fat yogurt has less, just 11.9 grams, but more than one cup of skim milk, which has 8.4 grams of protein.
The Daily Value (%DV) for protein is set at 50 grams per day, this number is meant to help compare foods and is a general number that works for most people. Foods high in protein per calorie include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. Below is a list of common foods high in protein by common serving size, for more information, see the sections on protein dense foods, other protein-rich foods, and protein isolates.