What are healthy sources of protein?

A variety of healthy protein sources supports growth, repair, and overall health. Registered dietitians and nutrition researchers with clinical and research experience recommend prioritizing lean, minimally processed proteins and balancing plant and animal options.

Animal proteins that are nutrient-dense and lower in saturated fat include skinless poultry, lean cuts of beef and pork, eggs, and low-fat dairy such as Greek yogurt and cottage cheese. Fatty fish like salmon, mackerel, and sardines provide high-quality protein plus omega-3 fats that benefit heart and brain health. Processed meats and high-fat cuts are best limited due to associations with chronic disease.

Plant-based proteins offer fiber, phytonutrients, and lower saturated fat. Beans, lentils, chickpeas, and peas are versatile sources of protein and fiber. Soy foods—tofu, tempeh, and edamame—provide complete amino acid profiles comparable to animal proteins. Nuts, seeds, and nut butters supply protein with healthy fats, while whole grains such as quinoa and farro contribute additional protein and minerals.

Combining varied plant proteins across meals ensures intake of all essential amino acids, though strict combining at a single meal is not necessary. Protein needs vary by age, activity level, pregnancy status, and health conditions; athletes and older adults often require higher intake to support muscle maintenance and recovery.

Preparation methods affect healthfulness: baking, grilling, steaming, and poaching minimize added fats compared with deep frying. Portion control and variety help maintain a balanced diet. When dietary restrictions or medical conditions exist, consulting a registered dietitian or qualified healthcare professional ensures personalized, evidence-based guidance.

Reliable sources include peer-reviewed research, government dietary guidelines, and clinical practice from credentialed professionals. Individuals can track intake using food records or apps and discuss biomarkers such as muscle mass, strength, and blood tests with clinicians. Sustainable choices like legumes, nuts, and modest fish consumption support both personal and planetary health goals today.