The Best Sources of Protein

You probably all know how vital protein is for your body, but do you know what the leanest and best sources of protein are for you? While some people may have different opinions, I'd personally tab egg whites as the best source of protein. One large egg packs six grams of protein with a very small amount of fat. There are many different food groups that you can get an ample amount of quality protein from such as dairy, meat, seafood, beans, grains, nuts and even vegetables. The animal-based sources of protein are the most complete protein options as they contain all of the amino acids that make up protein.

Regarding meat-specific proteins, the best options (in my opinion) in order are: fish, turkey breast, chicken breast, lean pork, and beef. When selecting your beef always aim to keep it at a 90%/10% lean/fat ratio as anything higher than 10% contains too much fat. While there are many different specific types of fish and beef cuts, the average is right around seven grams of protein per ounce of meat.  As already stated, all of these options give you the most complete protein. 

You can also receive good protein from dairy products such as milk, Greek yogurt, cheese, and cottage cheese. A standard eight-ounce glass of 2% milk will contain eight grams of protein. These would also all fit into the most complete protein.


The animal-based sources of protein are the most complete protein options.


Often overlooked in regards to obtaining protein are beans, grains, and nuts, as they are not complete sources of protein.  Most of the common beans contain around seven to 10 grams of protein per cooked half cup.  A very similar protein quantity reigns true for peas, edamame, peanuts, and even quinoa.

So, if you are looking for the best overall sources of protein, reach in the refrigerator to cook up some eggs or lean meat.



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