The Best and Worst Protein Sources to Eat for Your Health, According to Dietitians

It's important to eat enough protein throughout the day, as it 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 of Nourish 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.

The Healthiest Proteins

Chicken

Chicken has 31 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 are 6 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; there's protein in the white and yolk of the egg. Similar to chicken, feel free to opt for organic or pasture-raised eggs if your budget allows.

Hempseeds

There are about 10 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 are 19 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 out SeafoodWatch.org where they rate fisherman and fisheries holistically on their environmental and health impacts.

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. Spread nut butters on toast or enjoy nuts and seeds sprinkled on salads, in soups or in smoothies.

Lentils and Beans

A serving of beans or lentils contains 7-8 g of protein 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. A 3-ounce serving of tempeh has 20 g of protein, 1 cup soy milk has 8 g and 1 cup cooked edamame has 18 g. And if you're concerned about soy and cancer risk, overwhelming evidence suggests no increased risk of cancer, in fact, consumption of soy has shown to decrease the risk for cancer, according to 2024 research published in Nutrients.

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 g of 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 Proteins

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 of 10 foods that have more sugar than a glazed donut. So, don't be fooled here. Opt for Greek or Skyr-style 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. 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 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.