Protein is a key nutrient for the body being the essential building blocks for the tissue, which also serves as an energy source. Protein is rich in amino acids which is a must have in your daily diet, to prevent protein energy malnutrition. These nutrients are essential for growth and maintenance, for vital body organs, even hair and skin.

Here are the top protein rich foods in milk and dairy products.

Greek yogurt: It is high in protein compared to regular yogurt and boasts probiotic bacteria and calcium for the bones. Some flavored yogurts will have more sugar, almost double the content as compared to plain yogurt.

Milk: A standard staple in any diet, the average person consumes more than 20 gallons of milk a year. Milk has a concentrated content of about 8 grams of protein per cup, with fat soluble nutrients like vitamin D. A rich and highly reliable source.

Eggs: Naturally high in proteins and essential amino acids, this classic breakfast food is the best source of protein be it scrambled or boiled, fried or microwaved. Eggs boast a protein content of 6 grams per egg.

Cheese: High in fats, but also high in proteins. Cheese may not be the number one when compared to dairy products consumed daily, but it packs a whopping 14 grams per half cup serving making it a rich source for proteins.

Whey proteins: Compared to cheese, whey boasts fast digesting proteins which is a must have for people who follow a bodybuilding or low fat diet. It is rich in Branched Chain Amino Acids (BCAA’s) which is good for building muscle.

Here are the top protein rich foods in meat products.

Steak: A gourmet main course high in proteins as well as calories, approximately one gram of protein for every seven calories consumed in the leaner cuts, which are also more economical.

Ground beef: The delicious red meat is packed with almost 18 grams of protein per 3 oz. serving, ideal for making your meatloaf and burgers. Beef is also naturally rich in creatine.

Ground white chicken: Another staple consumption, especially ground up. White chicken meat packs about 21 grams of protein per 3 oz. serving.

Chicken breast: Compared to ground white meat of the chicken, the breast has more protein content per serving with easy to make and delicious recipes featuring this pristine cut.

Turkey breast: An essential cut of meat for bodybuilders and a body building diet. Turkey breast packs about 24 grams of protein per 3 oz. serving.