What are the top ten sources of high-quality protein？

1.Eggs
- Eggs are rich in nutrients and have high nutritional value. It's recommended that healthy people eat one egg a day, including both the white and the yolk.

2.Milk

- Milk is rich in nutrients, has a good balance of components, and is easy to digest. It is recommended that each person consume 300 grams of milk or dairy products equivalent to 300 grams of milk each day.

3.Fish
- Fish is rich in protein, fats, vitamins, and minerals. Eating it in moderation can help reduce the risk of high cholesterol and heart diseases. It is recommended that adults consume 40-75 grams of seafood each day.

4.Shrimp

- Shrimpis highly nutritious, rich in protein, vitamins A, B1, B2, niacin, calcium, phosphorus, and iron. It is low in fat, mostly containing unsaturated fatty acids.

5.Chicken
- Chicken contains about 20% protein and is low in fat, mostly consisting of unsaturated fatty acids. It also has several amino acids that are beneficial for digestion.

6.Duck

- Duck has a similar nutritional value to chicken. It contains about 16% protein and is high in B vitamins and vitamin E.

7. Beef

- Beef typically contains over 20% protein. The amino acid composition of beef is close to what the body needs, and it is well-balanced, making it highly absorbable.

8.Lamb

- Lamb contains about 20% protein and is rich in minerals. Its levels of copper, iron, zinc, calcium, and phosphorud fatty acids. It also has several amino acids that are beneficial for digestion.

9.Pork

- Pork contains about 20% protein, and its essential amino acid composition is similar to what the body needs. It is recommended to consume a total of 40-75 grams of meat from livestock and poultry each day.

10.Soybeans

- Soybeans include yellow, black, and green soybeans. They are rich in high-quality protein, unsaturated fatty acids, calcium, potassium, and vitamin E. Soybeans contain about 30%-40% protein and have many other health benefits.