The Best Protein Sources

Let's be clear: protein is good. Protein is important for your health, building muscle, losing weight, feeling full, and maintaining your overall health.

It's still not clear where and how to get protein. It's clear why when you look at all the options. There are many options, from meat and vegetarian sources to powders and dairy. It can be difficult to know what you need and what is best.

Although your needs are unique based on your body, goals and lifestyle, here are some ways you can simplify the protein column of your shopping list.

Understanding Your

Protein Options

"Lean Proteins"

Food protein is best when it is high in protein and low in fatty acids. Rarely, if ever is meat a source of alcohol or carbohydrate. These "lean meats", with approximately 100 calories per 20-25 grams of protein, are pretty similar to protein powders on a macronutrient level.

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Warm-water fish, white poultry, and extra lean red meat are some examples of lean meats. Red meat and pork have higher fat contents. This category also includes egg whites and protein powders.

Cold water fish (salmon, for example), all red meats and most poultry species, as well as any lean meat, if you cook them in oil, are good sources of protein. Whole eggs fall under this category, as well as yolks that contain fatty acids.

Breading can make meat more carb-laden. This isn't necessarily bad. However, you need to understand that meat cannot be breaded but still considered lean.

Although dairy products are not as lean as meat products, they can still be high in fat. It is worth checking the label and looking online for nutritional information.

The food groups with the highest protein content

Animals seem to be the best source of protein per calorie. The order in which the protein content of the various food groups is listed (greatest to lowest on a caloric basis), is generally the most common.

Meat and Dairy products (lean).

Most Vegetables

Fats from meat and dairy products

Alternatives to meat

Harvest vegetables and fruits

The majority of grains

Vegetables have a strange position. They tend to contain 3-4 grams of protein for every 40 calories, which is between 30-40% and 40% respectively by caloric content. They are unlikely to make up a significant portion of your daily intake because they are so filling, but they can be a good source of protein from a caloric perspective.

Most root and harvest veggies (pumpkin squash, potatoes, etc.), are listed further down. They are listed lower because they contain a greater amount of carbohydrates. Although some grains may have high levels of protein (such as Quinoa), most grains consumed in a regular diet have a large amount of carbohydrates relative to their protein. The focus on improving grains seems to be on micronutrition and fiber with little attention to increasing the protein content.

Vegetarian and Vegan Proteins

A rice/pea mix, as well as both hemp and soy, are viable options for vegan protein supplements. Vegetables and soy products are also viable options if you are able to eat enough. There are also microalgae proteins, mainly chlorella and spirulina.