Everyone should have sufficient protein in their diets. These are absolutely necessary when it comes to helping build muscles. There is a new study that has been released showing that even older people need protein in order to maintain healthy muscle mass.

High protein foods differ significantly in the fat, protein, and calorie content in each serving. Many of the best foods high in protein also carry pretty high fat amounts. This is a good place to note that not every fat comes with the potential to be harmful to you. In fact, some can actually be beneficial to the rest of your diet. This is true even if you are trying to lose weight. An example of one of these foods is almonds. They carry rich omega 3 fatty acids but have low saturated fats.

This leads to the question of what will be the sources for the healthiest, leanest and best tasting protein. Have look at the following list of high protein foods. These are 10 of the best ones but are not in any particular order of importance. There are even some foods for vegetarians.

* Turkey contains about 7 grams of protein per ounce.

* Salmon offers 27 grams of protein per 3.5 ounces.

* Chicken breast will supply 30 grams of protein through a 3.5 ounce serving. If you want the leanest, you can get the 99 percent fat-free, boneless, skinless type.

* Eggs will give you 7 grams of protein per each large one you eat.

* Tuna supplies 40 grams of protein in each 6 ounce can.

* Almonds are a snack that provides 8 grams per 1/4 cup serving.

* Peanut butter is an excellent source of protein at 8 grams per 2 tablespoons.

* Milk has always been considered a great source of protein. You get 8 grams with each 1 cup serving. To cut back on fat, drink 1 percent or skim.

* Cottage cheese has been used for years by people trying to lose weight. A 1/2 cup serving offers 15 grams of protein.

* Yogurt also falls into the dairy high protein dairy group. A 1 cup serving supplies 8 to 12 grams.

Try picking up some of these items at your grocery store when you do your shopping. Your body will thank you for providing it with what it needs to grow.