30 Best Protein Sources: Guide to High-Protein Foods

Want to boost your protein intake but prepared for something different from the same old thing?

Are you an active type who’s got muscle to develop, wants to lose some weight, or is simply trying for better nutrition?

Protein’s the place to be if you’re anything like us.

But the thing is, proteins are not all as good.

Some are much more nutrient-dense per bite, while others are inexpensive to purchase and greener.

In this complete guide, we will explore the 30 best protein foods of the day and provide convenient tips on how to incorporate them into your daily diet.

From the highest animal proteins to surprising plant food sources, you will find what you need here to shake things up in protein consumption.

Key Takeaways

What do You Need to Know About Protein?

Let’s start with the foundations.

When I first got serious about nutrition, I thought protein was just about eating chicken breasts and drinking protein shakes.

Boy, was I wrong! There’s so much more to understand about this crucial basic nutrient.

What Makes a Good Protein Source

A good protein source isn’t just about the numbers on the nutrition label.(1)

Several factors determine whether a protein source deserves a spot in your diet:

1. Amino Acid Profile: The best protein sources contain all nine essential amino acids your body needs but can’t produce on its own. Think of these amino acids as building blocks – you need all of them to build a strong structure.
2. Digestibility: Your body should be able actually to use the protein you’re eating. Some protein sources might look good on paper but aren’t easily absorbed by your body.
3. Additional Nutrients: The best protein sources often come with bonus nutrients. For example, salmon doesn’t just give you protein; you also get those precious omega-3 fatty acids.

Complete vs. Incomplete Proteins

I was shocked to learn that not all proteins are equal.

Complete proteins contain all nine essential amino acids in adequate amounts, while incomplete proteins are missing one or more of these crucial building blocks.(2)

Complete protein sources include:

• Animal products (meat, fish, eggs, dairy)
• Some plant sources (quinoa, buckwheat, soy)

Incomplete protein sources are typically:

• Most plant-based proteins
• Legumes
• Nuts and seeds
• Most grains

You can combine incomplete proteins to create complete protein meals. This is especially important if you’re following a plant-based diet.

For instance, rice and beans might seem basic, but they create a complete protein powerhouse together!

Daily Protein Requirements

“How much protein do I actually need?”(3)

This is probably the question I get asked most often, and honestly, it’s not one-size-fits-all.

Through my research and personal experience, here’s what I’ve found:

General guidelines suggest:

• Sedentary adults: 0.8g per kg of body weight
• Active adults: 1.2-1.7g per kg of body weight
• Athletes and heavy trainers: 1.6-2.2g per kg of body weight

Physical activity directly impacts caloric and protein requirements—an athlete needs far more than a sedentary person.

Your goals matter, too—building muscle requires a caloric surplus with high protein, while weight loss requires a deficit while preserving protein intake.

Age affects metabolism and nutrient needs—younger people typically need more calories, while older adults need more protein to maintain muscle.

Health conditions can require specific adjustments, like monitoring protein with kidney disease or increasing calcium for osteoporosis.

Let me simplify something that often gets complicated: protein quality scores.

These are scientific ways to measure how good a protein source really is.

The main scoring systems are:

PDCAAS (Protein Digestibility Corrected Amino Acid Score):

• Scale of 0 to 1.0
• Whey protein and eggs score a perfect 1.0
• Most plant proteins score lower, but that doesn’t mean they’re not valuable!

DIAAS (Digestible Indispensable Amino Acid Score):

• More recent and considered more accurate
• Takes into account how well your body can actually use the protein

Cost Considerations

Let’s talk money because protein can get expensive!

Through lots of trial and error (and some budget-stretching months), I’ve learned that high-quality protein doesn’t always mean high cost.

RELATED: How to Eat Healthy Food on a Budget

To incorporate protein into my diet, I spend 2 to 3 hours on Sunday meal prepping.

This includes cooking a batch of chicken, preparing lentils or beans, and making protein-rich snacks.

I always keep at least three types of protein on hand: one animal, one plant, and one quick option, such as hardboiled eggs or Greek yogurt.

Timing is also important.

I aim to include 20 to 30 grams of protein within an hour of waking and consume protein after workouts to aid recovery.

These strategies help me maintain a protein-rich diet easily.

30 Best Protein Sources

Let me introduce you to my favorite protein sources and share some insider tips I’ve learned along the way.

After years of experimenting with different options, these consistently deliver the best results for both nutrition and taste.

Lean Meats

1. Chicken Breast: Let’s start with the classic! With 31g of protein per 100g serving, chicken breast is my go-to when I need reliable, lean protein. I’ve discovered that buying in bulk and freezing portions saves money, and marinating for at least 4 hours makes a huge difference in taste.
2. Turkey Breast Slightly leaner than chicken, with 29g of protein per 100g, turkey breast is seriously underrated. Don’t just save it for Thanksgiving! I love using ground turkey breast in everything from burgers to stir-fries.
3. Lean Beef This is where it gets interesting. A 100g serving of lean beef (like sirloin) packs about 25g of protein and is loaded with iron and B vitamins. Let it rest for 5-10 minutes after cooking. Trust me, it makes a massive difference in juiciness!
4. Pork Tenderloin. With 26g protein per 100g, pork tenderloin is the hidden gem of lean meats. It’s often cheaper than beef and chicken, and here’s my favorite hack: marinate it in apple cider vinegar and herbs for the most tender results.
5. Bison is Higher in protein (28g per 100g) and lower in fat than beef. Bison has become my unique occasion protein. It’s more expensive, but the rich, clean taste makes it worth splurging on occasionally.
6. Venison is a powerhouse—at 30g protein per 100g, it’s one of the leanest, most protein-rich meats available. The key is not overcooking it—it’s best served medium-rare.
7. Lamb provides a different amino acid profile from other meats. With 25 g protein per 100 g, it offers better nutrition and taste. I’ve found that grass-fed lamb, while pricier, offers better nutrition and taste.

RELATED: Carnivore Diet: Benefits, Risks, and What You Need to Know

Fish and Seafood

1. Salmon is One of my absolute favorites! With 25g protein per 100g and loaded with omega-3s, salmon is nutrition gold. I’ve found that wild-caught salmon, while more expensive, has a better nutritional profile and taste.
2. Tuna Whether fresh (28g protein per 100g) or canned (27g protein per 100g), tuna is incredibly versatile. My budget-friendly hack: mix canned tuna with Greek yogurt instead of mayo for extra protein.
3. Tilapia At 26g protein per 100g, tilapia is budget-friendly and mild-tasting. Perfect for those who aren’t big fish fans! I love seasoning it with lemon pepper and baking it for a quick, high-protein meal.
4. Sardines Don’t wrinkle your nose! Sardines are a nutritional powerhouse with 25g protein per 100g plus incredible omega-3s and calcium (if you eat the bones). Try them mashed on toast with avocado – it changed my mind about these little fish.
5. Shrimp are a real protein bargain at 24g per 100g. They cook in minutes and take on any flavor you throw at them. Buy them frozen and keep them on hand for quick protein-rich meals.
6. Cod is a mild-flavored fish with 23g protein per 100g. It’s perfect for those just starting to include more seafood in their diet. I’ve found it’s especially great baked with herbs and lemon.

Dairy and Eggs

1. Greek Yogurt. This is my secret weapon! With 10g protein per 100g, Greek yogurt is incredibly versatile. I use it in everything from smoothies to a sour cream replacement. Here’s a game-changer: strain it overnight in cheesecloth for an even thicker, protein-rich spread.
2. Cottage Cheese is making a comeback. Packing 11g protein per 100g, cottage cheese is making a comeback. My favorite discovery? Blend it smooth and use it in protein pancakes or as a creamy base for dips.
3. Eggs. The perfect protein package at 6-7g per egg. I love eggs’ versatility – from quick scrambles to being a binding agent in baking. The yolks contain valuable nutrients, so don’t skip them!
4. Whey Protein. Not just for bodybuilders! Whey protein is convenient and quick, with about 24g per scoop. Through trial and error, I’ve found that isolate is better if you’re lactose sensitive, while concentrate is more economical.

Legumes and Beans

1. Lentils. Here’s something that surprised me: lentils pack 9g of protein per 100g when cooked and are incredibly cheap! I love red lentils for soups (they cook in 15 minutes) and brown lentils for salads since they hold their shape better. Here’s a pro tip I discovered: adding a bay leaf while cooking reduces the gas-producing effects!
2. Black Beans are a protein powerhouse, with 8.9g protein per 100g cooked. I’ve found that cooking them from dried beans tastes way better than canned, and here’s my secret: add a strip of kombu (seaweed) while cooking—it makes them more digestible and adds minerals.
3. Chickpeas offer 8.9g of protein per 100g when cooked, making them incredibly versatile. Beyond hummus, try roasting them with spices for a crunchy snack. The liquid from canned chickpeas (aquafaba) is amazing, too—I use it as an egg white replacement in recipes!
4. Edamame is my favorite snack! With 11g protein per 100g, edamame provides complete protein. I always keep a bag in the freezer—they steam in minutes and make a perfect pre-workout snack.
5. Split Peas are often overlooked; split peas contain 10g protein per 100g when cooked. I’ve discovered they’re excellent for thick, creamy soups and can even be used to make protein-rich dips.

Nuts and Seeds (4 sources)

1. Almonds. With 21g protein per 100g, almonds are my go-to protein-rich snack. Raw almonds have a better nutrient profile, but roasting them briefly enhances their flavor without significantly impacting nutrition.
2. Pumpkin Seeds. These little powerhouses pack 30g of protein per 100g! I love sprinkling them on everything from salads to oatmeal. A tip from my kitchen: light roasting with tamari creates an addictively savory snack.
3. Chia Seeds offer 17g of protein per 100g, and chia seeds are tiny nutrition giants. They’re also loaded with omega-3s and fiber. My favorite way to use them? Overnight chia pudding with protein powder and berries.
4. Hemp Seeds. I learned that hemp seeds contain 31g protein per 100g and provide all essential amino acids! They have a mild, nutty taste in sweet and savory dishes.

Grains and Other Plants

1. Quinoa is Not just a trendy grain! With 4.4g protein per 100g cooked, quinoa provides complete protein. I’ve found that rinsing it thoroughly and toasting it briefly before cooking removes any bitterness.
2. Tempeh packs 19g of protein per 100g; tempeh has become one of my favorite plant proteins. Unlike tofu, it has a nutty flavor and firm texture. My game-changing discovery is marinating it in soy sauce, maple syrup, and liquid smoke before cooking.
3. Seitan. This wheat protein powerhouse contains 75g protein per 100g! If you’re not gluten-sensitive, it’s a fantastic meat alternative. I make my own from vital wheat gluten – it’s cheaper, and I can control the seasonings.
4. Nutritional yeast. With 50g protein per 100g, plus B vitamins, nutritional yeast adds a cheesy, nutty flavor to dishes. I sprinkle it on everything from popcorn to roasted vegetables.

How to Incorporate These Proteins

After trying countless approaches, here’s what I’ve found works best for making protein a consistent part of your diet:

Meal Planning Strategies

• Weekly Prep: I dedicate 2-3 hours on Sunday to prep proteins for the week. This might mean:
  • Cooking a big batch of chicken breast
  • Preparing lentils or beans
  • Making protein-rich snacks
• Mix and Match: I keep at least three protein sources ready at all times:
  • One animal protein
  • One plant protein
  • One quick option (like hardboiled eggs or Greek yogurt)

Protein Timing

Through trial and error, I’ve found these timing strategies work best:

• Morning: Include 20-30g protein within an hour of waking
• Post-workout: Consume protein within 30 minutes after exercise
• Evening: Include protein with dinner to support overnight recovery

I have a straightforward system for portioning my protein sources that I find easy to follow.

I aim for a palm-sized portion of meat, which typically provides about 20 to 30 grams of protein.

When it comes to legumes and grains, I choose a fist-sized portion, which allows me to get a satisfactory amount of protein from those sources.

Lastly, I include a thumb-sized portion of nuts and seeds, which adds a nutritious boost to my meals without overdoing it.

This method keeps things simple and helps me maintain a balanced protein intake throughout the day.

Some of my favorite combinations that ensure complete protein:

• Rice + black beans
• Whole grain bread + hummus
• Quinoa + lentils
• Nuts + whole grain cereal

Protein Snacks

Let me share some of my favorite protein-rich snacks that I’ve developed over the years:

1. Greek yogurt parfait with hemp seeds and berries
2. Apple slices with almond butter and chia seeds
3. Homemade trail mix with nuts, seeds, and roasted chickpeas
4. Hardboiled eggs with everything bagel seasoning
5. Protein energy balls (dates, nuts, protein powder)

Special Dietary Considerations

My journey and interactions with others taught me that everyone’s protein needs are different.

Let’s break down some specific situations.

Vegetarian/Vegan Options

If you’re following a plant-based diet, here’s what I’ve found works best:

• Prioritize complete plant proteins:
  • Quinoa
  • Buckwheat
  • Soy products (tempeh, tofu, edamame)
• Combine protein sources strategically:
  • Legumes + grains
  • Seeds + nuts
  • Whole grains + legumes

I’ve discovered that planning is crucial for plant-based diets.

Keep a variety of protein sources on hand, and always consider combining complementary proteins.

Gluten-Free Choices

For individuals with gluten avoidance, though, there are plenty of protein-containing substitutes that I myself recommend.

Clearly, gluten-free proteins are all the lean flesh meats and fish, which are the best protein-containing foods anyway.

Legumes are another good substitute because they provide protein as well as fiber.

Quinoa is also a variable grain that’s also gluten-free and has complete protein.

Also, most of the nuts and seeds are naturally gluten-free and tasty healthy snacks.

But do be on the lookout for sneaky gluten in some products.

Processed meat foods can have gluten used as a filler, so it is best to read those labels.

Protein bars are also something where gluten may be added, so check the ingredients carefully.

Finally, seasoning blends are also a sneaky source of gluten, so choosing ones that are gluten-free is a good habit.

By keeping these options in mind and being careful, you can have a protein-rich diet without gluten.

Low-Fat Selections

If you’re watching your fat intake, focus on these lean protein sources:

• Egg whites (I separate a few whole eggs and add one yolk back for flavor)
• Whitefish
• Skinless chicken breast
• Fat-free Greek yogurt
• Lentils and beans
• Protein powder

Athletic Needs

As someone who’s experimented with different protein strategies for workout performance, here’s what I’ve found works:

Pre-workout protein:

• Light, easily digestible options
• Small portion (15-20g)
• Combined with complex carbs

Post-workout protein:

• Fast-absorbing options
• 20-30g within 30 minutes
• Include some carbs for better absorption

Recovery day protein:

• Focus on whole food sources
• Spread intake throughout the day
• Include anti-inflammatory proteins like fatty fish

Additional Protein Supplements

While whole foods should be your primary source, supplements can be helpful.

Here’s what I’ve learned about different options:

Protein Powders:

• Whey Isolate: Best for fast absorption
• Casein: Great for overnight recovery
• Plant-based blends: Good for those avoiding dairy

Other Supplements:

• BCAAs: Helpful during fasted training
• Protein bars: Convenient, but check sugar content
• Collagen: Supports joint health and recovery

Tips for choosing supplements:

• Look for third-party testing
• Check for artificial sweeteners if you’re sensitive
• Consider your dietary restrictions
• Compare price per serving, not just package price

Getting enough protein doesn’t have to be complicated or expensive.

Finding what works for your body, lifestyle, and budget is key.

Start with whole food sources, experiment with different options, and adjust based on how you feel.

Remember, consistency matters more than perfection!

I hope this comprehensive guide helps you navigate the protein world more confidently.

Remember, these recommendations come from my experience and research, but feel free to adapt them to your unique needs and preferences.

FAQ 

Conclusion

With this ultimate guide to the top 30 protein sources, you can now make informed decisions about your protein intake.

Variety is the spice of life – mixing different protein sources gives you a complete spectrum of nutrients without getting bored with the same food all the time.

Whether you are vegan, omnivorous, or somewhere in between, there are more than enough options to satisfy your protein needs.

Start incorporating these diverse protein sources into your diet today, and you’ll be well on your way to reaching your health and fitness goals.

The best protein source is actually what is best for you based on your eating style, lifestyle, and nutritional needs.