Nutrition Diet: What Foods Are in the MyPlate Protein Group?

October 13, 2025 •

4 min read

According to the USDA, a significant number of Americans consume enough meat, poultry, and eggs but fall short on recommended intakes of seafood, nuts, seeds, and soy products within the Protein Foods Group. Understanding what foods are in the MyPlate protein group is the first step toward building balanced, nutrient-rich meals that support overall health.

Quick Summary

The MyPlate protein group includes diverse animal and plant-based foods, such as lean meats, poultry, seafood, eggs, beans, peas, lentils, nuts, seeds, and soy products. Varying your choices helps ensure a wide range of essential nutrients, including protein, iron, and B vitamins. Optimal choices involve lean options and prioritizing seafood and plant proteins.

Key Points

Diverse Choices: The MyPlate protein group includes a wide range of options, from lean meats and poultry to plant-based foods like beans, nuts, and soy.
Variety is Key: Varying your protein sources—including seafood and plant-based foods—provides a broader spectrum of nutrients beyond what meat alone offers.
Focus on Lean and Plant-Based: Lean cuts of meat, skinless poultry, fatty fish (rich in omega-3s), and plant-based options like lentils and tofu are encouraged.
Nutrient-Rich Benefits: Protein foods supply vital nutrients such as B vitamins, iron, zinc, and magnesium, which are crucial for maintaining body tissues and immune function.
Mindful Snacking: Incorporating protein into snacks through choices like hard-boiled eggs, almonds, or hummus can help you meet daily needs and promote feelings of fullness.
Avoid Excess Processed Meats: Limit high-sodium, high-fat processed meats like sausage and deli cuts in favor of leaner, less processed options.

The MyPlate eating guide, developed by the U.S. Department of Agriculture (USDA), divides food into five major groups to help people visualize and build healthy, balanced meals. The Protein Foods Group is a key component, providing essential nutrients that function as building blocks for bones, muscles, skin, and blood. The recommendation is not just to eat protein, but to "vary your protein routine" by selecting a wide range of foods from this group.

The Variety of Protein Foods

Unlike the old Food Pyramid, MyPlate uses a visual guide to emphasize proportion and variety. The Protein Foods Group encompasses a broad spectrum of choices, accommodating various dietary preferences, including vegetarian and vegan diets.

Animal-Based Proteins

This category is perhaps the most familiar and includes several staple foods. Lean and low-fat options are consistently recommended to manage saturated fat intake.

Meat: Lean cuts of beef (e.g., ground round, sirloin), pork (e.g., loin), lamb, and veal are excellent sources. Game meats like bison and venison are also included.
Poultry: Chicken and turkey are particularly healthy choices when the skin is removed. Lean ground poultry is also a great option.
Seafood: This includes both finfish (e.g., salmon, tuna, cod) and shellfish (e.g., shrimp, clams, oysters). Seafood is a crucial part of the protein group, with fatty fish like salmon and trout providing beneficial omega-3 fatty acids.
Eggs: A highly versatile and complete protein source, eggs provide many essential nutrients.

Plant-Based Proteins

For vegetarians, vegans, or those simply looking to reduce their meat intake, MyPlate includes a wealth of plant-based protein sources. Beans, peas, and lentils are unique because they are counted in both the Protein Foods Group and the Vegetable Group.

Beans, Peas, and Lentils: This includes chickpeas, black beans, kidney beans, pinto beans, lentils, and split peas. These legumes are rich in protein, dietary fiber, and minerals.
Nuts and Seeds: A handful of nuts (like almonds, pistachios, and walnuts) or seeds (such as sunflower, pumpkin, and chia) can be a great source of protein and healthy fats. Nut butters like peanut and almond butter also count.
Soy Products: Processed soy products like tofu, tempeh, and soy milk are excellent protein sources. Whole soy foods like edamame are also included.

Why Varying Your Protein Matters

Consuming a variety of protein foods ensures you get a broader spectrum of vitamins and minerals. While animal products offer high-quality protein and nutrients like vitamin B12, plant-based sources bring fiber, healthy fats, and antioxidants to the table. A varied approach helps manage saturated fat and cholesterol levels while increasing beneficial nutrients.

Comparison of Protein Sources


Feature	Lean Animal Protein	Plant-Based Protein	Seafood (Fatty Fish)
Saturated Fat	Lower, but still present in some cuts.	Generally very low or non-existent.	Variable; fatty fish contain healthy, unsaturated fats.
Fiber	No dietary fiber.	Rich source of dietary fiber.	No dietary fiber.
Omega-3 Fatty Acids	Very low levels.	Some sources like walnuts and flaxseeds provide ALA.	Excellent source of EPA and DHA.
Cholesterol	Contains cholesterol.	Cholesterol-free.	Contains cholesterol.
Micronutrients	Rich in iron, zinc, and B vitamins.	Excellent source of folate, magnesium, and other minerals.	Good source of iodine and selenium.

Smart Strategies for Including Protein

Incorporating variety into your diet is simpler than it seems. Here are some practical tips:

Go lean: When choosing meat, select lean cuts and remove skin from poultry to reduce saturated fat.
Opt for seafood: Aim for at least 8 ounces of seafood per week, focusing on varieties high in omega-3s like salmon, trout, and sardines.
Embrace plant power: Add beans to your chili or tacos, sprinkle nuts and seeds on salads, and use tofu or tempeh in stir-fries.
Snack smart: Hard-boiled eggs, a handful of almonds, or hummus with vegetable sticks are great protein-rich snacks.
Reduce processed meats: Limit intake of processed items like hot dogs, bacon, and deli meats, which are often high in sodium and unhealthy fats.

Conclusion: Fueling Your Body With a Diverse Protein Routine

Understanding what foods are in the MyPlate protein group empowers you to make informed dietary decisions that go beyond just meeting basic protein requirements. By prioritizing lean and diverse protein sources—including more seafood and plant-based options—you provide your body with the essential amino acids, vitamins, and minerals it needs for optimal function. Shifting your focus from simply eating protein to varying your protein routine is a smart and sustainable strategy for long-term health, helping you build strong muscles, support your immune system, and reduce the risk of chronic disease. Embracing variety is the key to unlocking the full nutritional benefits this important food group has to offer. For more detailed information on serving sizes and personalized plans, consult the USDA MyPlate website.

Frequently Asked Questions

Yes, beans, peas, and lentils are counted in the MyPlate Protein Foods Group. They are also considered part of the Vegetable Group, making them a versatile and nutrient-dense option.

Vegetarian protein sources include beans, peas, lentils, nuts, seeds, and soy products like tofu, tempeh, and edamame.

MyPlate recommends choosing seafood options that are higher in omega-3 fatty acids and lower in methylmercury, such as salmon, trout, anchovies, and sardines.

While dairy products contain protein, they are included in their own distinct group on the MyPlate guide. However, protein needs can be supported by both dairy and the dedicated protein group foods.

Examples of one ounce-equivalent include 1 ounce of meat, poultry, or fish; 1/4 cup cooked beans or tofu; 1 egg; 1 tablespoon of nut butter; or 1/2 ounce of nuts or seeds.

Higher-fat choices to limit include fatty cuts of beef or pork, regular ground beef, sausages, hot dogs, bacon, and fried seafood or poultry.

Varying your protein choices helps you get a wider array of important nutrients, such as B vitamins, vitamin E, iron, zinc, magnesium, and healthy fats from different sources.