Brenda Khan
Protein is an essential macronutrient that supports cell structure, immune function, movement, chemical reactions, hormone synthesis, and more. It is made up of amino acids, nine of which are essential, meaning the body cannot produce them and must obtain them from food. Protein can be obtained from both plant and animal sources. Animal sources of protein include meat, poultry, seafood, eggs, and dairy. Plant-based sources of protein include nuts, seeds, beans, peas, lentils, grains, and soy products. The recommended amount of protein intake varies depending on individual factors such as weight, gender, age, and health.
| Characteristics | Values |
|---|---|
| Protein sources for vegetarians | Eggs, beans, peas, lentils, nuts, seeds, and soy products |
| Protein sources for vegans | Peas, pumpkin seeds, sunflower seeds, alfalfa, legumes, beans, nuts, seeds, and soy products |
| Protein sources for meat eaters | Meat, poultry, fish, dairy products, and eggs |
| High-protein foods | Chicken breast, beef, salmon, halibut, lentils, chickpeas, black beans, lima beans, broccoli, cauliflower, milk, nut butters, cottage cheese, and ricotta cheese |
| Complete proteins | Meat, eggs, milk, soy, quinoa, and fish |
| Incomplete proteins | Most plant-based proteins |
| Lean meats | Skinless chicken breast, pork loin, and ground beef |
| Seafood with omega-3s | Salmon, anchovies, and trout |
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Meat and poultry
While meat provides high-quality protein, some meats also provide unhealthy amounts of saturated fats and sodium. According to the United States Department of Agriculture (USDA), meats that are high in saturated fat include beef, lamb, veal, pork, goat, and kangaroo. A high-protein diet that is predominantly made up of red meat or processed meat is a cause for concern. Research has consistently found that both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes. Therefore, it is important to choose leaner meats and poultry and to limit the consumption of red and processed meats.
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Fish and seafood
Salmon, anchovies, and trout are recommended seafood options that are high in healthy omega-3 fatty acids and low in methylmercury. Trout, in particular, is a delicious and nutritious option that is commonly found in rivers and ponds in North America and Europe. It is low in fat and contains 26.6g of protein per 100g, along with vitamins B3, B5, B6, and B12. It is also a good source of calcium, magnesium, and potassium.
Whitefish, including cod, haddock, hake, pollock, and whiting, are low-fat fish with 24.5g of protein per 100g. They are also good sources of selenium, iodine, and vitamins B6, B3, and B12. Adding whitefish to your diet can boost your immune system and reduce the risk of heart conditions.
Mackerel is another excellent choice, providing 24.1g of protein per 100g, along with omega-3 fatty acids, iron, and potassium. It can help maintain weight, protect your immune system, and aid in muscle recovery. Fresh-caught and grilled mackerel is a tasty and healthy option.
For those seeking a budget-friendly option, canned anchovies are very affordable and offer 28.9g of protein per 100g. They are also a good source of omega-3 fatty acids, but it's important to monitor your sodium intake when consuming anchovies.
Lobster is a lean protein option, with 20.3g of protein per serving. It is loaded with vitamins, phosphorus, potassium, and omega-3 fatty acids. However, lobster can be expensive and challenging to prepare and eat.
Snapper is another nutritious choice, providing 22.4g of protein per 3-ounce serving, along with vitamin A, selenium, omega-3 fatty acids, choline, and potassium. It has a mild flavor and a semi-firm texture, making it a versatile option for cooking.
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Dairy products
When making foods like yoghurt or cheese, excess liquid that contains whey protein is strained away, leaving a solid or semi-solid product that may have a higher casein-to-whey proportion compared with milk. Different dairy foods can have different amounts of protein per serving, often due to the processing steps used to make each type of product. For example, Greek yoghurt and Icelandic skyr are typically thicker in texture and higher in protein than traditional yoghurt. This is because they are strained one or two more times than regular yoghurt, which removes additional liquid, concentrates the product and increases the amount of protein found in one serving.
Low-fat milk may have a slightly higher protein content per serving compared with whole milk, as the removal of some fat increases the proportion of protein per serving. On the other hand, ice cream has only a few grams of protein per serving, and butter has almost no protein, as it is almost completely made up of fat.
Like other animal-based foods, milk, yoghurt and cheese are considered high-quality sources of protein because they contain all the essential amino acids, which our bodies cannot make and which we need to get from food. In comparison, most plant-based milk alternatives are lacking in one or more essential amino acids. However, soymilk is an exception to this.
A few servings of dairy can provide a sizable amount of the protein we need daily. It is recommended that adult females consume at least 46 grams of protein per day, and adult males should aim to get at least 56 grams per day. To find the best dairy product for you, it is important to read the nutrition facts label.
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Nuts and seeds
Peanuts, for example, are a good source of plant-based protein and biotin, a vitamin that helps convert food into energy. Almonds are another good option, as they are rich in calcium and vitamin E. Walnuts are a great choice too, as they contain omega-3 fatty acids, folate, and vitamin E. They have been linked to positive effects on cognitive function. Pistachios are another seed high in protein, with 6 grams per ounce, and they also have high levels of specific antioxidants that are great for eye health.
Other nuts and seeds that are high in protein include cashews, hazelnuts, Brazil nuts, pumpkin seeds, hemp seeds, and chia seeds. These can be enjoyed as part of a balanced snack, such as with yoghurt and fruit, or in a homemade nut butter.
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Legumes and beans
Some legumes, such as peanuts, are a good source of monounsaturated fats and polyunsaturated fats, in addition to protein and B vitamins. They are also associated with a lower risk of death from many causes, including heart disease, stroke, cancer, and diabetes.
Kidney beans, in particular, are a great source of fibre and folate, which is an important nutrient during pregnancy. They also help to reduce the rise in blood sugar after a meal and can help reduce risk factors for heart disease, such as high blood pressure. Black beans, a staple food in Central and South America and the Caribbean, are also packed with nutrients and may positively affect gut bacteria. They also have a lower glycemic index compared to other high-carbohydrate foods, which is beneficial for blood sugar management.
Other beans and legumes that are high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, navy beans, and lima beans. These foods are a great way to meet your daily protein needs while also getting a variety of vitamins and minerals for optimal health.
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Frequently asked questions
Meat, poultry, and eggs are common sources of protein for non-vegetarians. Seafood is also a good source of protein and is high in healthy fatty acids (omega-3s) and vitamin D.
Vegetarians can get their protein from eggs (ovo-vegetarians), beans, peas, lentils, nuts, seeds, and soy products like tofu and tempeh.
Soy products like tofu and tempeh are good sources of protein for vegans. Legumes, including lentils, chickpeas, and black beans, are also excellent sources of protein and provide other nutrients like fiber, folate, magnesium, and iron.
Dairy products, certain grains, and some vegetables are also sources of protein.
