In order to sustain a robust physique and a balanced diet, protein is an essential macronutrient. However, are you eating the right meals to provide the right amount?
Protein comes from different sources. This is where we separate the wheat from the chaff.
Without protein, humans wouldn’t be in good health. In addition to helping to build muscle mass, this necessary nutrient – which rounds out the triad of macronutrients together with fat and carbohydrates – plays a critical role in hormone production, enzyme synthesis, and cell structural support, according to StatPearls.
Luckily, most of us have little issue reaching our needs when it comes to protein. An examination of data from 2001 to 2014 revealed that the average daily intake of protein for adults in the US is close to 90 grams.
The authors note out that while this is greater than the FDA’s minimum suggested 50 grams. The FDA’s guidance is based on a minimal consumption aimed to prevent deficiency rather than necessarily promote physiological performance.
But not every protein is made equally. In actuality, eating a lot of protein from meat that is high in saturated fat can raise cholesterol, which is bad for the heart. According to the American Heart Association, consuming an excessive amount of protein may also make room for other nutritious foods like fruits and vegetables.
Because of this, eating a well-planned diet rich in protein-rich foods will help you feel better overall. However, because plant-based foods, lean meals, and snacks are becoming more and more popular, many people are becoming more and more interested in learning which protein sources are better than others.
Nutritionists have ranked nine well-known sources of this muscle-building macronutrient.
Best Protein Sources
Let’s check the best protein sources.
Greek Yogurt
Yogurt might be thought of as a creamier, thicker version of your favorite sour dairy dish, but it is really a higher protein version of regular yogurt. Greek yogurt is made by straining additional liquid whey from conventional yogurt, which thickens and increases its protein level, according to the Academy of Nutrition and Dietetics.
The USDA states that 8.78 grams of protein per 100 grams of whole, unsweetened Greek yogurt are more than the 3.82 grams per 100 grams of conventional plain whole yogurt. According to the USDA, another thick, strained yogurt that is similar in protein to Greek yogurt is Icelandic yogurt (Skyr).
One research that looked at the effects of consuming Greek yogurt together with strength training found that this creamy form of protein had many additional health benefits in addition to aiding in the development of muscle growth.
Furthermore, among other areas of general health, Johns Hopkins Medicine states that minerals like calcium and vitamin D are critical for sustaining a robust immune system, controlling blood flow, and promoting muscle and neuron function.
However, before making a purchase, it’s crucial to check the nutrition label, advises Los Angeles-based registered dietitian Lauren Hubert. The expert says that although you might think the yogurt you’re buying is high in protein, it actually has a lot of sugar in it.
Hubert says the best option is pure Greek yogurt or yogurt made in Iceland. Add cinnamon, honey, maple syrup, chopped fruit, or sweeten to taste.
Eggs
If you need a quick protein boost, eggs are a fantastic alternative. Eggs are a simple, flexible way to get healthy nutrients, according to David Katz, MD, MPH, a specialist in internal, preventive, and lifestyle medicine in Hamden, Connecticut.
According to the USDA, they offer a significant high-quality protein value for the money, weighing 6 grams for each giant chicken egg. Egg protein is the most readily digested protein in meals, according to a recent research that compared it to protein from dairy, meat, and plants.
This indicates that the body can utilize the amino acids in eggs more easily. Additionally, studies have shown that eggs lower appetite, regulate blood pressure, and strengthen immunity—all of which can support healthy weight management.
Hubert explains, “I eat eggs every single day. I’m a dietitian.” Don’t eliminate the yolks, she advises. According to her, “the yolk contains so many high-quality vitamins and minerals.” For example, the research above indicates that the yolk contains approximately 40% of its protein.
Vitamins A, D, E, K, and B12 are also present in the yolk, according to a different research.
Beans
It is said by Katz that “beans get a good mark for every bad mark beef gets.” Previous study has shown that they are low in saturated fat, high in fiber and protein, won’t break the bank on groceries, and have a relatively minimal environmental effect. In particular, canned or dried beans are a smart option: A half-cup portion provides 9 grams of protein and fiber per 100 grams, according to the USDA.
Lentils
Are you looking for a plant-based protein that will make you feel full?
Lentils are a great place to start. Their high fiber and high protein combination may be a pleasant addition to stews, curries, and other dishes.
- As per the USDA, there are 7.9 grams of fiber and 9 grams of protein in 100 grams of cooked lentils.
These little legumes are available in five colors: brown, green, red, black, or yellow. They are all extremely nutritious.
Pulses such as lentils are so nutrient-dense that the USDA has categorized them as both a vegetable and a protein, according to Amidor.
Wild Salmon
High-quality protein—the sort that provides your body with all the essential amino acids it needs—can be obtained without eating animal products. Katz recommends trying wild salmon if you do. Why give up control?
According to the USDA, farmed salmon yields 22.1 grams of protein per 100 grams, but wild-caught salmon yields slightly more (25.4 grams).
The reason for this, according to the Washington State Department of Health, is that salmon raised on farms are fed a diet higher in fat, which causes the fish to be fatter and lower in protein. But wild salmon also has a high concentration of heart-healthy omega-3 fats.
Bad Protein Sources
Plant-Based Yogurt
Greek yogurt is a great source of protein, but plant-based yogurts might not be.
“The majority of plant-based yogurts don’t have a lot of protein,” says Essex County, New Jersey-based Alyssa Smolen, MS, RD.
- “It’s best to stick to dairy yogurt, preferably Greek yogurt, if you’re looking to have yogurt to fulfill your protein needs.”
For example, according to the USDA, Kite Hill’s plain almond milk yogurt has 3.33 grams of protein per 100 grams and also contains starches and thickening gums. Coconut yogurt has even less protein—just 0.31 grams per 100 grams, according to the USDA.
Red Meat
Red meat has significant drawbacks even though it has some of the greatest protein content of any food—29 grams in 100 grams of lean top sirloin, for example, according to the USDA.
Dr. Katz claims that red meat is a triple negative due to its effects on the environment, human health, and potential for animal maltreatment. Two distinct studies found that eating more red meat—even the unprocessed kind—has been linked to an increased risk of heart disease and type 2 diabetes. After some consideration, Katz concluded that “less [red meat] is better.”
Hot Dogs
There are no surprises here: Hot dogs aren’t the greatest choice when it comes to protein. Because they are processed meats, they have many of the same health risks as red meats.
In reality, red and processed meats have both been connected with significantly greater risk of colorectal cancer, according to a meta-analysis.
Furthermore, consuming processed meats like hot dogs may raise your risk of ischemic heart disease by 18%, according to a systematic review and meta-analysis.
This relates to their level of preparation. Hubert argues that processed meats, such as sausages and hotdogs, are less healthy since a lot of fat and sodium are added to them during the manufacturing process.
According to the USDA, a normal hot dog has 6.5 g of saturated fat and 472 mg of sodium. 20 and 32 percent of your recommended values for saturated fat and sodium, respectively, over the course of a day.
Hard Salami
Hard salami, like hot dogs, is a problematic protein due to its high processing level, fat content, and salt load. According to the USDA, 100 grams of hard pork salami has an amazing 22.6 grams of protein. It also has 407 calories, 13.4 grams of saturated fat, and 2,260 mg of salt.
Again, consuming excessive amounts of these nutrients may increase your risk of heart disease.
Limit your intake to one ounce and indulge in hard salami only on special occasions if you’re truly wanting it on a charcuterie board or sandwich. To give you an idea, depending on how thinly you cut them, one ounce is around three to six slices.
Do You Want To Know More?
There are several really good videos where you can learn more about how you can balance your protein intake and your protein sources. We recommend to see this useful video:
Conclusion
Protein is beneficial for purposes beyond elite athletes or bulking up. This type of macronutrient fuels several essential processes in all living organisms.
Lean toward minimally processed foods like beans, wild salmon, lentils, and eggs when making protein-related selections, and stay away from highly processed meals like plant-based yogurts, hot dogs, and salami.
A qualified dietician can provide you with advice tailored to your individual requirements if you’re worried about your intake of protein or where it comes from.
