ASK A QUESTION

Ask us a Question & we’ll be in touch!

Ten best protein sources

Protein is present in every single cell within the body and is therefore an important nutrient in our diet. Animal protein sources contain all essential amino acids. These are the building blocks that the body cannot make and therefore must be obtained through food. Generally, plant foods do not contain all essential amino acids and therefore a wide variety of plant sources should be eaten throughout the day. Below is a list of the 10 best sources of protein:

Protein Source

 

Portion size

Protein per serve

Calories per 1g protein

Turkey and Chicken breast

Half-breast (306g)

92

4.5 calories

Fish (Tuna, Salmon)

3oz Fillet (85g)

22

4.5 calories

Cottage cheese

28g

9g

4.7 calories

Pork chop

1 Chop (134g)

33g

5.2 calories

Lean Beef

3oz Slice (85g)

31g

5.3 calories

Tofu

3oz Slice (85g)

6g

7.4 calories

Beans (Soy)

172g

29g

10.4 calories

Eggs

1 Large egg

6g

12.0 calories

Yogurt, Milk, and Soymilk

245g

14g

18.0 calories

Nuts and seeds

28g

9g

15.8

 

You should be aware that these foods also contain a number of different vitamins and minerals. For example, salmon contains omega-3 fatty acids, which are important for overall health. However, chicken contains a higher amount of protein per serve and is a rich source of B vitamins. It is recommended that you eat different sources of animal and vegetable proteins at every meal throughout the day.