One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours. This great and versatile white meat is 31% leaner than it was 20 years ago. Fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein instead of sources of higher-fat protein -- and maintaining a healthy diet -- can be good for your heart. Lean beef has only one more gram of saturated fat than a skinless chicken breast.