In This ArticleView AllIn This ArticleThe Healthiest ProteinsThe Unhealthiest Proteins
In This ArticleView All
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In This Article
The Healthiest Proteins
The Unhealthiest Proteins
It’s important to eat enough protein throughout the day, as it provides the raw materials to keep you alive, helps keep hunger at bay and aids in muscle recovery and repair, which may help boost your metabolism. However, it’s about quality, too, and different types of protein foods bring different nutrition to the table. So, what are the healthiest protein foods?“When determining what types of protein are the best, I first think in terms of bioavailability, which is the portion of a nutrient that is absorbed in the digestive tract, its essential amino acid composition and its digestibility. But we also must consider sustainability and other nutritional benefits that are included in the source,” says Nicole Magryta RDN, author ofNourish Your Tribe: Empowering Parents to Grow Strong, Smart, Successful Kids.Some things to keep in mind: Is the protein a whole food or a packaged food made of good-quality ingredients? Does it offer a hefty dose of protein per serving and, of course, does it taste just as good as it is good for you?Here are the best and worst sources of protein to eat for your health, according to dietitians.How Much Protein Do You Need to Eat Every Day?The Healthiest ProteinsGetty / Maximilian Stock Ltd.ChickenChicken has31 grams of protein in about 3 cooked ounces, and it is an excellent source of lean protein. “It’s also high in selenium, phosphorus and B vitamins, [which] are building blocks of a healthy body and directly impact energy levels and brain function,” says Magryta. Plus, selenium is great for thyroid health, she adds. You can use chicken in so many ways:soup,salads, in stir-fry dishes, plain and roasted or grilled, in tacos and more. Organic chicken may be raised more ethically and have a lower toll on the environment than large-scale conventional chicken. If it is in your budget, choose organic.EggsThere are6 g of protein in one large egg, and eggs have a complete amino acid profile and contain iron, B vitamins, selenium, vitamin D and choline, so they’re super good for you. “And just two egg yolks contain around 250-300 milligrams of the powerful brain nutrient choline,” says Magryta. Don’t forget to eat the yolks because that’s where almost all of the other nutrients are, although you do get protein from the whites. Similar to chicken, feel free to opt for organic or pasture-raised eggs if your budget allows. They may help lower the energy and resources going in to your plate.HempseedsThere are about9 g of protein in 3 tablespoons of hempseeds. “These seeds contain all nine essential amino acids, and they are an abundant source of gamma-linolenic acid (GLA) as well as dietary fiber,” says Magryta. This is an excellent plant-based source of protein and is a great option for vegetarians and vegans, plus they’re super yummy and versatile in cooking. “Hempseeds are also packed with antioxidants and unsaturated fats, which are great for heart health,” she adds. They can easily be thrown into foods like smoothies, yogurt, veggies and salads.SalmonThere’s nothing fishy about fish when it comes to being an awesome protein source. There are25 g of protein in about 3 ounces of cooked salmon. “It’s one of the best sources of omega-3 fats and is loaded with B vitamins and selenium,” says Magryta. “Salmon is also a great anti-inflammatory food because of the omega-3 fatty acids, which help reduce chronic disease,” she adds. Aim to eat fish 2-3 times a week.One concern when buying seafood is whether to go with farm-raised or wild-caught. Though this may seem simple, the answer is more complicated than you think. To make more climate-conscious seafood choices, check outSeafoodWatch.orgwhere they rate fisherman and fisheries holistically on their environmental and health impacts. To learn more about seafood labels, check out ourClean Eating Buyer’s Guide to Seafood.Don’t Miss:A Guide to Protein Serving SizesNuts and SeedsFor plant-based protein, go for nuts and seeds. “Two tablespoons of nut butters will give you 4-8 g of protein, depending on the specific kind of nut or seed. These healthy nuts and seeds not only contain protein but healthy omega fats, vitamins, minerals and fiber,” says Randy Evans M.S., RD, LD and consultant forFresh n' Lean. Spread nut butters on toast or enjoy nuts and seeds sprinkled on salads, in soups or in smoothies.6 Healthiest Nuts to Snack OnLentils and LegumesA serving of beansor lentils contains 7-8 g per half cup. “Along with being a protein source, beans and lentils are a great source of vitamins, minerals and fiber,” says Evans. And they’re great for those who don’t eat animal meat for protein. Plus, don’t forget soybeans, like edamame. A3-ounce serving of tempehhas 20 g of protein, 1 cupsoy milkhas 5 g and1 cup cooked edamamehas 18 g.Top Vegetarian Protein SourcesBisonBison is underrated, where beef is usually the chosen meat. Most meats will come in at 17-27 g of protein in 3 cooked ounces.Bison has 21 gof super lean protein in 3 ounces cooked. “This is a great source of lean protein, B vitamins, zinc, selenium and iron,” says Magryta. Many people do not get enough iron, which can lead to illnesses like iron-deficiency anemia. Including bison can help you meet your iron and protein needs.The Unhealthiest ProteinsAll foods can fit into a healthy diet, but some of the protein sources listed below seem healthier than they are. Don’t rely on them to meet your protein needs often.Sweetened Yogurt"Many people use store-bought yogurt as a quick meal because it contains protein. While there are healthy yogurts available, most commercial yogurts have little protein and are often loaded with sugars, especially if they say low-fat on the label," says Evans. Sweetened yogurt even makes our list of10 foods that have more sugar than a glazed donut. So, don’t be fooled here. Opt for Greek yogurt instead, as it has more protein than regular yogurt, and look for low-sugar options.Protein Bars and PowdersEvans says, “Watch out for protein meal bars, which can contain a lot of sugar along with other additives. If you have to use them as an emergency ration, check out the label.” He says to look for shorter lists of ingredients. “Many protein bars [and powders] on the market are more like candy bars packed with highly processed protein, sugar and high glycemic carbs,” adds Magryta. When your foods have a high glycemic index, it means they raise your blood sugar very quickly and can lead to an energy crash. Low glycemic index foods help you get energy as you need it without the spike and crash.Some bars may contain artificial sweeteners. “Artificial sweeteners can disrupt our hunger hormones as well as promote bad bacteria in our gut,” she adds. Source and quality are essential in finding a good product.Plant ‘Meat’ ReplacersSome plant-based burgers, sausages and deli meats can be delicious alternatives, but quality comes down to the brand. These products are often heavily processed foods with a laundry list of ingredients, preservatives and additives. Magryta adds, “They are also high in sodium,” which can impact heart health if consumed in excess. If you have an allergy to soy, check the label to see if products contain it. According to the American Institute for Cancer Research,there is no evidence that soy intake increases the risk for breast cancer in survivors. If you eat soy, choose whole food versions, such as edamame and tofu, to minimize additives. Additionally, beans, lentils and other whole food meat replacers, like seitan, can help you cut out the unwanted additives.Processed CheeseThe food itself may sound like treason to artisan cheese lovers. “While real cheese can fit into the healthy animal products category and does have good protein, most Americans eat processed or manufactured cheese,” says Evans. “Real cheese can be expensive—especially the range-fed, organic real cheese, so manufacturers make cheese, which, like the processed meats, contain little cheese and are mostly made from processed oils and colored to look like cheese,” he warns. Processed cheese tends to have less protein for the calories it contains. Go for the real deal instead. It’ll taste better, too.The 6 Healthiest Cheeses You Should Be BuyingThe Bottom LineUltimately, there are many ways to enjoy protein in a healthy way. Most Americans get plenty of protein in their day-to-day and could benefit from focusing on other foods like fruits and vegetables. However, not all proteins are created equal, and a focus on quality is important. That being said, you don’t have to avoid foods on the “worst” list, though you may want to eat them in moderation.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
It’s important to eat enough protein throughout the day, as it provides the raw materials to keep you alive, helps keep hunger at bay and aids in muscle recovery and repair, which may help boost your metabolism. However, it’s about quality, too, and different types of protein foods bring different nutrition to the table. So, what are the healthiest protein foods?“When determining what types of protein are the best, I first think in terms of bioavailability, which is the portion of a nutrient that is absorbed in the digestive tract, its essential amino acid composition and its digestibility. But we also must consider sustainability and other nutritional benefits that are included in the source,” says Nicole Magryta RDN, author ofNourish Your Tribe: Empowering Parents to Grow Strong, Smart, Successful Kids.Some things to keep in mind: Is the protein a whole food or a packaged food made of good-quality ingredients? Does it offer a hefty dose of protein per serving and, of course, does it taste just as good as it is good for you?Here are the best and worst sources of protein to eat for your health, according to dietitians.How Much Protein Do You Need to Eat Every Day?The Healthiest ProteinsGetty / Maximilian Stock Ltd.ChickenChicken has31 grams of protein in about 3 cooked ounces, and it is an excellent source of lean protein. “It’s also high in selenium, phosphorus and B vitamins, [which] are building blocks of a healthy body and directly impact energy levels and brain function,” says Magryta. Plus, selenium is great for thyroid health, she adds. You can use chicken in so many ways:soup,salads, in stir-fry dishes, plain and roasted or grilled, in tacos and more. Organic chicken may be raised more ethically and have a lower toll on the environment than large-scale conventional chicken. If it is in your budget, choose organic.EggsThere are6 g of protein in one large egg, and eggs have a complete amino acid profile and contain iron, B vitamins, selenium, vitamin D and choline, so they’re super good for you. “And just two egg yolks contain around 250-300 milligrams of the powerful brain nutrient choline,” says Magryta. Don’t forget to eat the yolks because that’s where almost all of the other nutrients are, although you do get protein from the whites. Similar to chicken, feel free to opt for organic or pasture-raised eggs if your budget allows. They may help lower the energy and resources going in to your plate.HempseedsThere are about9 g of protein in 3 tablespoons of hempseeds. “These seeds contain all nine essential amino acids, and they are an abundant source of gamma-linolenic acid (GLA) as well as dietary fiber,” says Magryta. This is an excellent plant-based source of protein and is a great option for vegetarians and vegans, plus they’re super yummy and versatile in cooking. “Hempseeds are also packed with antioxidants and unsaturated fats, which are great for heart health,” she adds. They can easily be thrown into foods like smoothies, yogurt, veggies and salads.SalmonThere’s nothing fishy about fish when it comes to being an awesome protein source. There are25 g of protein in about 3 ounces of cooked salmon. “It’s one of the best sources of omega-3 fats and is loaded with B vitamins and selenium,” says Magryta. “Salmon is also a great anti-inflammatory food because of the omega-3 fatty acids, which help reduce chronic disease,” she adds. Aim to eat fish 2-3 times a week.One concern when buying seafood is whether to go with farm-raised or wild-caught. Though this may seem simple, the answer is more complicated than you think. To make more climate-conscious seafood choices, check outSeafoodWatch.orgwhere they rate fisherman and fisheries holistically on their environmental and health impacts. To learn more about seafood labels, check out ourClean Eating Buyer’s Guide to Seafood.Don’t Miss:A Guide to Protein Serving SizesNuts and SeedsFor plant-based protein, go for nuts and seeds. “Two tablespoons of nut butters will give you 4-8 g of protein, depending on the specific kind of nut or seed. These healthy nuts and seeds not only contain protein but healthy omega fats, vitamins, minerals and fiber,” says Randy Evans M.S., RD, LD and consultant forFresh n' Lean. Spread nut butters on toast or enjoy nuts and seeds sprinkled on salads, in soups or in smoothies.6 Healthiest Nuts to Snack OnLentils and LegumesA serving of beansor lentils contains 7-8 g per half cup. “Along with being a protein source, beans and lentils are a great source of vitamins, minerals and fiber,” says Evans. And they’re great for those who don’t eat animal meat for protein. Plus, don’t forget soybeans, like edamame. A3-ounce serving of tempehhas 20 g of protein, 1 cupsoy milkhas 5 g and1 cup cooked edamamehas 18 g.Top Vegetarian Protein SourcesBisonBison is underrated, where beef is usually the chosen meat. Most meats will come in at 17-27 g of protein in 3 cooked ounces.Bison has 21 gof super lean protein in 3 ounces cooked. “This is a great source of lean protein, B vitamins, zinc, selenium and iron,” says Magryta. Many people do not get enough iron, which can lead to illnesses like iron-deficiency anemia. Including bison can help you meet your iron and protein needs.The Unhealthiest ProteinsAll foods can fit into a healthy diet, but some of the protein sources listed below seem healthier than they are. Don’t rely on them to meet your protein needs often.Sweetened Yogurt"Many people use store-bought yogurt as a quick meal because it contains protein. While there are healthy yogurts available, most commercial yogurts have little protein and are often loaded with sugars, especially if they say low-fat on the label," says Evans. Sweetened yogurt even makes our list of10 foods that have more sugar than a glazed donut. So, don’t be fooled here. Opt for Greek yogurt instead, as it has more protein than regular yogurt, and look for low-sugar options.Protein Bars and PowdersEvans says, “Watch out for protein meal bars, which can contain a lot of sugar along with other additives. If you have to use them as an emergency ration, check out the label.” He says to look for shorter lists of ingredients. “Many protein bars [and powders] on the market are more like candy bars packed with highly processed protein, sugar and high glycemic carbs,” adds Magryta. When your foods have a high glycemic index, it means they raise your blood sugar very quickly and can lead to an energy crash. Low glycemic index foods help you get energy as you need it without the spike and crash.Some bars may contain artificial sweeteners. “Artificial sweeteners can disrupt our hunger hormones as well as promote bad bacteria in our gut,” she adds. Source and quality are essential in finding a good product.Plant ‘Meat’ ReplacersSome plant-based burgers, sausages and deli meats can be delicious alternatives, but quality comes down to the brand. These products are often heavily processed foods with a laundry list of ingredients, preservatives and additives. Magryta adds, “They are also high in sodium,” which can impact heart health if consumed in excess. If you have an allergy to soy, check the label to see if products contain it. According to the American Institute for Cancer Research,there is no evidence that soy intake increases the risk for breast cancer in survivors. If you eat soy, choose whole food versions, such as edamame and tofu, to minimize additives. Additionally, beans, lentils and other whole food meat replacers, like seitan, can help you cut out the unwanted additives.Processed CheeseThe food itself may sound like treason to artisan cheese lovers. “While real cheese can fit into the healthy animal products category and does have good protein, most Americans eat processed or manufactured cheese,” says Evans. “Real cheese can be expensive—especially the range-fed, organic real cheese, so manufacturers make cheese, which, like the processed meats, contain little cheese and are mostly made from processed oils and colored to look like cheese,” he warns. Processed cheese tends to have less protein for the calories it contains. Go for the real deal instead. It’ll taste better, too.The 6 Healthiest Cheeses You Should Be BuyingThe Bottom LineUltimately, there are many ways to enjoy protein in a healthy way. Most Americans get plenty of protein in their day-to-day and could benefit from focusing on other foods like fruits and vegetables. However, not all proteins are created equal, and a focus on quality is important. That being said, you don’t have to avoid foods on the “worst” list, though you may want to eat them in moderation.
It’s important to eat enough protein throughout the day, as it provides the raw materials to keep you alive, helps keep hunger at bay and aids in muscle recovery and repair, which may help boost your metabolism. However, it’s about quality, too, and different types of protein foods bring different nutrition to the table. So, what are the healthiest protein foods?
“When determining what types of protein are the best, I first think in terms of bioavailability, which is the portion of a nutrient that is absorbed in the digestive tract, its essential amino acid composition and its digestibility. But we also must consider sustainability and other nutritional benefits that are included in the source,” says Nicole Magryta RDN, author ofNourish Your Tribe: Empowering Parents to Grow Strong, Smart, Successful Kids.
Some things to keep in mind: Is the protein a whole food or a packaged food made of good-quality ingredients? Does it offer a hefty dose of protein per serving and, of course, does it taste just as good as it is good for you?
Here are the best and worst sources of protein to eat for your health, according to dietitians.
How Much Protein Do You Need to Eat Every Day?
Getty / Maximilian Stock Ltd.
Chicken
Chicken has31 grams of protein in about 3 cooked ounces, and it is an excellent source of lean protein. “It’s also high in selenium, phosphorus and B vitamins, [which] are building blocks of a healthy body and directly impact energy levels and brain function,” says Magryta. Plus, selenium is great for thyroid health, she adds. You can use chicken in so many ways:soup,salads, in stir-fry dishes, plain and roasted or grilled, in tacos and more. Organic chicken may be raised more ethically and have a lower toll on the environment than large-scale conventional chicken. If it is in your budget, choose organic.
Eggs
There are6 g of protein in one large egg, and eggs have a complete amino acid profile and contain iron, B vitamins, selenium, vitamin D and choline, so they’re super good for you. “And just two egg yolks contain around 250-300 milligrams of the powerful brain nutrient choline,” says Magryta. Don’t forget to eat the yolks because that’s where almost all of the other nutrients are, although you do get protein from the whites. Similar to chicken, feel free to opt for organic or pasture-raised eggs if your budget allows. They may help lower the energy and resources going in to your plate.
Hempseeds
There are about9 g of protein in 3 tablespoons of hempseeds. “These seeds contain all nine essential amino acids, and they are an abundant source of gamma-linolenic acid (GLA) as well as dietary fiber,” says Magryta. This is an excellent plant-based source of protein and is a great option for vegetarians and vegans, plus they’re super yummy and versatile in cooking. “Hempseeds are also packed with antioxidants and unsaturated fats, which are great for heart health,” she adds. They can easily be thrown into foods like smoothies, yogurt, veggies and salads.
Salmon
There’s nothing fishy about fish when it comes to being an awesome protein source. There are25 g of protein in about 3 ounces of cooked salmon. “It’s one of the best sources of omega-3 fats and is loaded with B vitamins and selenium,” says Magryta. “Salmon is also a great anti-inflammatory food because of the omega-3 fatty acids, which help reduce chronic disease,” she adds. Aim to eat fish 2-3 times a week.
One concern when buying seafood is whether to go with farm-raised or wild-caught. Though this may seem simple, the answer is more complicated than you think. To make more climate-conscious seafood choices, check outSeafoodWatch.orgwhere they rate fisherman and fisheries holistically on their environmental and health impacts. To learn more about seafood labels, check out ourClean Eating Buyer’s Guide to Seafood.
Don’t Miss:A Guide to Protein Serving Sizes
Nuts and Seeds
For plant-based protein, go for nuts and seeds. “Two tablespoons of nut butters will give you 4-8 g of protein, depending on the specific kind of nut or seed. These healthy nuts and seeds not only contain protein but healthy omega fats, vitamins, minerals and fiber,” says Randy Evans M.S., RD, LD and consultant forFresh n' Lean. Spread nut butters on toast or enjoy nuts and seeds sprinkled on salads, in soups or in smoothies.
6 Healthiest Nuts to Snack On
Lentils and Legumes
A serving of beansor lentils contains 7-8 g per half cup. “Along with being a protein source, beans and lentils are a great source of vitamins, minerals and fiber,” says Evans. And they’re great for those who don’t eat animal meat for protein. Plus, don’t forget soybeans, like edamame. A3-ounce serving of tempehhas 20 g of protein, 1 cupsoy milkhas 5 g and1 cup cooked edamamehas 18 g.
Top Vegetarian Protein Sources
Bison
Bison is underrated, where beef is usually the chosen meat. Most meats will come in at 17-27 g of protein in 3 cooked ounces.Bison has 21 gof super lean protein in 3 ounces cooked. “This is a great source of lean protein, B vitamins, zinc, selenium and iron,” says Magryta. Many people do not get enough iron, which can lead to illnesses like iron-deficiency anemia. Including bison can help you meet your iron and protein needs.
All foods can fit into a healthy diet, but some of the protein sources listed below seem healthier than they are. Don’t rely on them to meet your protein needs often.
Sweetened Yogurt
“Many people use store-bought yogurt as a quick meal because it contains protein. While there are healthy yogurts available, most commercial yogurts have little protein and are often loaded with sugars, especially if they say low-fat on the label,” says Evans. Sweetened yogurt even makes our list of10 foods that have more sugar than a glazed donut. So, don’t be fooled here. Opt for Greek yogurt instead, as it has more protein than regular yogurt, and look for low-sugar options.
Protein Bars and Powders
Evans says, “Watch out for protein meal bars, which can contain a lot of sugar along with other additives. If you have to use them as an emergency ration, check out the label.” He says to look for shorter lists of ingredients. “Many protein bars [and powders] on the market are more like candy bars packed with highly processed protein, sugar and high glycemic carbs,” adds Magryta. When your foods have a high glycemic index, it means they raise your blood sugar very quickly and can lead to an energy crash. Low glycemic index foods help you get energy as you need it without the spike and crash.
Some bars may contain artificial sweeteners. “Artificial sweeteners can disrupt our hunger hormones as well as promote bad bacteria in our gut,” she adds. Source and quality are essential in finding a good product.
Plant ‘Meat’ Replacers
Some plant-based burgers, sausages and deli meats can be delicious alternatives, but quality comes down to the brand. These products are often heavily processed foods with a laundry list of ingredients, preservatives and additives. Magryta adds, “They are also high in sodium,” which can impact heart health if consumed in excess. If you have an allergy to soy, check the label to see if products contain it. According to the American Institute for Cancer Research,there is no evidence that soy intake increases the risk for breast cancer in survivors. If you eat soy, choose whole food versions, such as edamame and tofu, to minimize additives. Additionally, beans, lentils and other whole food meat replacers, like seitan, can help you cut out the unwanted additives.
Processed Cheese
The food itself may sound like treason to artisan cheese lovers. “While real cheese can fit into the healthy animal products category and does have good protein, most Americans eat processed or manufactured cheese,” says Evans. “Real cheese can be expensive—especially the range-fed, organic real cheese, so manufacturers make cheese, which, like the processed meats, contain little cheese and are mostly made from processed oils and colored to look like cheese,” he warns. Processed cheese tends to have less protein for the calories it contains. Go for the real deal instead. It’ll taste better, too.
The 6 Healthiest Cheeses You Should Be Buying
The Bottom Line
Ultimately, there are many ways to enjoy protein in a healthy way. Most Americans get plenty of protein in their day-to-day and could benefit from focusing on other foods like fruits and vegetables. However, not all proteins are created equal, and a focus on quality is important. That being said, you don’t have to avoid foods on the “worst” list, though you may want to eat them in moderation.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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