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The top five protein-rich foods include seafood and poultry. Seafood is generally a good source of protein. Of the 22 varieties listed on the U.S. Food and Drug Administration food chart for cooked seafood, only the oyster had less than 15 grams of protein per 3-ounce serving. 1. Turkey.
Most vegetables can only provide 1 or 2 grams of protein for every cup. This becomes a problem, especially if you are a vegetarian, because the daily recommended intake of protein is 0.36 grams for every pound of body weight. Fortunately, certain vegetables do have substantial protein levels and can act as great substitutes for animal proteins. Below are the top five sources of vegetable proteins. 1. Soybeans. Soybeans are perhaps the No. 1 source of vegetable protein you can find. Each cup of cooked soybeans can provide you with 29 grams of protein.