10 Healthy Proteins: Dietitian Picks

Protein is often considered the best macronutrient, unlike fat and carbohydrates which have been criticized in recent decades. But not all protein is the same. Here, a registered dietitian ranks the top healthy proteins.

Eating enough protein is crucial for building and repairing muscles and producing enzymes and hormones that regulate metabolism. However, the quality of protein matters. High-quality protein is easily absorbed and utilized by the body, and it contains beneficial nutrients like fiber, healthy fats, vitamins, minerals, and antioxidants. Both plant and animal sources provide quality protein, and a balanced diet includes a variety of both.

Below is a list of the top 10 protein sources to include in your regular meals or snacks:

Eggs are a top protein source, providing about 7 grams of high-quality protein per egg. They have the highest biological value among all protein sources, meaning the body can efficiently process and utilize this protein. Eggs are also a good source of carotenoids (a powerful antioxidant), choline (supporting heart health and metabolism), and iron (essential for oxygen transport). They are incredibly versatile, affordable, and delicious in omelets, on avocado toast, or hard-boiled for a quick snack.

Salmon is a great source of protein with high bioavailability. It is also high in omega-3 fatty acids, which are good for brain health and reducing inflammation. Three ounces of salmon contains about 17 grams of protein. Choose wild salmon when possible because it contains more potassium, zinc, and iron than farmed varieties. Salmon can be baked with veggies, added to Greek salads, stuffed in avocados, or used in sushi or sashimi. Canned salmon can also be a budget-friendly option, just check the sodium levels.

Greek yogurt contains about twice the protein as regular yogurt because some of the whey has been strained out. This makes Greek yogurt a good choice for increasing your protein intake. Greek yogurt also has less whey, which means less lactose. This may make it easier to digest for those who are lactose intolerant. It is also a good source of leucine, which is an amino acid that helps build muscle protein and reduce muscle breakdown after exercise. Enjoy Greek yogurt with fruit, add it to smoothies and baked goods, use it instead of mayonnaise in chicken or tuna salad, and use it in place of sour cream to top chili.

Whole chicken is a budget-friendly option, offering both dark and white meat rich in nutrients. Dark meat is higher in iron and zinc, while white meat is rich in B vitamins. A 4-ounce chicken breast provides 35 grams of protein, including all nine essential amino acids, with low saturated fat. It can be used in various dishes like sheet pan dinners, soups, stews, pasta, and stir-fries.

Tofu, a soy product, is a complete protein, containing all nine essential amino acids with high bioavailability. One cup of tofu offers about 20 grams of protein, along with calcium and iron. Consuming approximately 25 grams of soy protein daily can reduce LDL cholesterol by 5%. Replacing animal products with soy protein can improve cholesterol management and overall health. Tofu can be incorporated into stir-fries, air-fryer bowls, or marinated for sheet pan meals and curries.

Cottage cheese, a protein-rich alternative to yogurt, provides about 25 grams of protein per cup with lower sugar content. The whey protein in cottage cheese has high biological value and is easily absorbed. It can be enjoyed with fruit for a snack, used in soufflé, or substituted for ricotta cheese in dishes like lasagna.

It is often suggested to limit red meat in general for improved heart health and less inflammation. However, quality grass-fed beef, richer in omega-3's, vitamin A, and E compared to regular beef, can be a nutrient-dense, occasional food source. Three ounces provide about 20 grams of protein. Beef is an excellent source of iron and can help prevent anemia in those at risk, including women of child-bearing age and endurance athletes. Containing all nine essential amino acids, beef also has high bioavailability and is readily used by the body. Utilize it as a filling for stuffed peppers, mini meatloaves, chili, or meatballs.

Lentils, a legume, contain almost 20 grams of protein per cup. They aren't a complete protein source (lacking all nine essential amino acids), which lowers their ranking. This can be easily fixed by consuming them with rice or simply maintaining a varied diet throughout the day to provide the body with the missing amino acids. Lentils are an excellent source of plant-based iron, as well as zinc, B vitamins, and gut-friendly fiber. They are delicious in soups, as an ingredient for a plant-based burger, in pasta, or tagines.

Chickpeas, another legume, provide 15 grams of protein per cup cooked. They also offer 12 grams of fiber and are a good source of iron, magnesium, and folate. Similar to lentils, chickpeas lack some essential amino acids, but consuming them with a whole grain can compensate. Roast chickpeas for a crispy snack, puree them into hummus, add them to wraps, or use them in vegetarian tikka masala or blondies for dessert.