Understanding the Diverse Protein Sources: What do Chinese eat for protein?

November 9, 2025 •

5 min read

According to a 2024 report based on FAO data, over 60% of China's protein supply comes from plant-based foods, distinguishing its dietary pattern from Western countries. This diverse approach to nutrition helps answer the question, "What do Chinese eat for protein?", revealing a rich tapestry of plant and animal sources.

Quick Summary

Chinese cuisine utilizes a wide spectrum of protein, featuring plant-based options like soybeans and wheat alongside animal sources such as pork, poultry, and fish. This reflects a long-standing emphasis on a balanced diet, often incorporating protein into dishes in smaller, complementary amounts rather than as a central focus.

Key Points

Plant-Based Dominance: The majority of China's protein supply, over 60%, comes from plant sources like soybeans, grains, and legumes, in contrast to Western diets.
Soy is Key: Tofu, dried tofu, and tofu skin are centuries-old staple foods, offering complete protein and a wide range of culinary applications.
Pork is a Cultural Staple: Pork remains the most consumed meat and a cultural symbol, used in dishes from celebratory banquets to everyday meals, though its dominance is challenged by rising health consciousness.
Diverse Animal Proteins: Beyond pork, Chinese cuisine utilizes chicken, duck, and a wide variety of freshwater and saltwater fish and shellfish, especially in coastal regions.
Balance and Moderation: Protein is typically integrated into meals alongside large portions of vegetables and grains, rather than being the sole focus of the dish.
Regional Diversity: Protein consumption varies significantly across China, with coastal areas eating more seafood and northern regions consuming more red meat and wheat-based products.
Evolving Trends: Government policies and changing consumer preferences are encouraging an increase in plant-based and alternative proteins, while meat consumption also grows in urban areas.

A Balanced Approach to Protein in Chinese Cuisine

Unlike many Western diets that feature large portions of meat as a central component, traditional Chinese cooking emphasizes balance and harmony between ingredients. Protein, whether from plant or animal sources, is often prepared in ways that enhance its texture and ability to absorb other flavors, and is typically served alongside a generous portion of grains and vegetables. This holistic approach has led to the development of incredibly varied and nutritious protein options across different regions of China.

Plant-Based Protein Powerhouses

The foundation of the Chinese diet often lies in its abundant and ancient plant-based proteins, primarily derived from soy and other legumes. These sources are not only highly versatile but are also often more affordable and sustainable than meat, a factor that has historically shaped culinary traditions.

Soy and Tofu

Soybeans are arguably the most significant plant-based protein source in China, having been consumed for over 2,000 years.

Tofu (豆腐, dòufu): A staple in Chinese food, tofu is available in many textures, from silky-smooth to extra-firm. It is a complete protein, meaning it contains all nine essential amino acids. It can be fried, steamed, braised, or added to soups. A popular example is Mapo Tofu, a spicy Sichuan dish.
Dried Tofu (dòugān): This is a firmer, denser variety of pressed tofu with a chewier texture. It is often sold pre-seasoned (e.g., with five-spice) and is excellent in salads or stir-fries.
Tofu Skin (fǔzhú): The skin that forms on heated soymilk is skimmed off and dried to create this delicate, flavorful product. It is used in hot pots, soups, and stews where it soaks up broth beautifully.

Legumes and Grains

Beyond soy, various other legumes and grains contribute to the daily protein intake.

Mung Beans and Red Beans: While often used for sweet dishes like desserts and pastes, these beans also contribute to the overall protein content of the diet.
Wheat Gluten (miànjīn): Traditionally used by Buddhist monks as a vegetarian mock meat, gluten is prepared in many ways, including braised or steamed.
Edamame: These young soybeans are often boiled and salted as a simple, high-protein snack or added to soups and stir-fries.
Rice and Wheat Products: Grains like rice, wheat noodles, and maize form the base of many meals and collectively contribute a significant portion of daily protein.

Animal Protein Staples

While plant-based foods dominate, animal proteins are highly valued and play a crucial role in Chinese cuisine, often prepared to maximize flavor and texture with smaller, more manageable portion sizes.

Pork and Poultry

Pork: As the most widely consumed meat in China, pork is a dietary staple and a cultural symbol. Nearly every part of the pig is used, from common cuts to organ meats. Popular dishes include Char Siu (barbecued pork) and Sweet and Sour Pork.
Poultry: Chicken and duck are popular poultry options. Chicken is commonly used in stir-fries, soups, and noodle dishes, such as Kung Pao Chicken. Duck, especially Peking Duck, is a delicacy.

Fish and Seafood

Consumption of fish and seafood is widespread, particularly in coastal and southern regions.

Fish: Freshwater fish is common, often steamed with ginger and scallions to preserve its delicate flavor. Saltwater fish and shellfish are also prevalent.
Shellfish: Shrimp, crabs, and clams are frequently stir-fried or added to soups. Shrimp, for instance, is a very common ingredient.

Eggs and Dairy

Eggs: Eggs are a culturally significant protein source, valued for nutrition. They are incorporated into many dishes, from egg drop soup to fried rice.
Dairy: Historically, dairy consumption in China has been low, but it has increased over time, though it remains a smaller contributor to protein intake than other sources.

Regional Differences in Protein Consumption

China's vast geography leads to significant regional variations in how people obtain their protein. Southern regions, with access to the sea, traditionally consume more seafood, while northern regions rely more heavily on pork, lamb, and wheat-based products. Sichuan cuisine, for example, is famous for its spicy pork dishes, while Cantonese cuisine features delicate steamed fish.

Comparison of Protein Sources


Feature	Plant-Based Sources (Tofu, Soybeans)	Animal-Based Sources (Pork, Poultry)
Dietary Dominance	Form the majority of China's total protein supply.	Historically supplementary, though consumption is rising with economic growth.
Preparation	Versatile, absorbs flavors well; can be stir-fried, steamed, or braised.	Prepared in numerous ways, from stir-frying and deep-frying to roasting.
Health Benefits	Often lower in saturated fat, rich in fiber and antioxidants.	High in complete proteins and iron, but some sources can be higher in saturated fats.
Cost and Availability	Widely available and generally more affordable than meat.	More expensive, historically seen as a symbol of wealth.
Nutritional Profile	Tofu is a complete protein; offers calcium, iron, and B vitamins.	Excellent source of complete protein, iron, and other micronutrients.

The Evolving Chinese Diet

As China's economy has grown, so too has the consumption of animal protein, particularly in urban areas. However, the government has recognized health and environmental concerns associated with high meat consumption and is encouraging a return to more plant-based eating patterns. Initiatives like the Healthy China 2030 policy promote reduced animal product intake and increased plant-based proteins. This means that while diets are evolving, the traditional emphasis on a balanced, varied intake of both plant and animal protein sources continues to shape the country's dietary landscape. This dynamic reflects a growing awareness of modern nutritional science combined with a respect for deeply ingrained culinary traditions. You can learn more about the broader context of traditional Chinese diets and healthy eating from Harvard Health.

Conclusion

In summary, the answer to "What do Chinese eat for protein?" is multifaceted, reflecting both tradition and modern trends. The core of the diet remains deeply connected to plant-based sources like tofu and grains, a practice rooted in thousands of years of history. Animal protein, particularly pork and poultry, plays a significant, though often supplementary, role, with regional variations adding further diversity. The evolving diet, influenced by increasing wealth and health policies, continues to prioritize a balanced and varied approach to nutrition, drawing on a wide array of ingredients to meet protein needs. This rich culinary tradition offers valuable lessons on how to integrate diverse protein sources into a healthy, balanced diet.

Frequently Asked Questions

While many Chinese dishes include animal proteins like pork and chicken, the overall diet is dominated by plant-based proteins, primarily from soybeans (tofu) and grains like rice and wheat.

Yes, tofu is a complete protein, meaning it contains all nine essential amino acids. It is a versatile and healthy plant-based protein staple in Chinese cuisine.

Historically, animal protein consumption in China was lower than in many Western countries, with meat often playing a supplementary role. While consumption has increased with rising incomes, it remains more balanced with plant-based foods.

Chinese cuisine utilizes a wide variety of freshwater fish, often steamed with herbs like ginger, and saltwater fish and shellfish, particularly in coastal regions. Common examples include perch, salmon, shrimp, and crab.

Pork is the most widely consumed meat in China and a central part of many meals. It is used in countless dishes and is culturally significant, though its dominance is slowly shifting.

Eggs are a common and culturally valued protein source in China. They are often used in soups (like egg drop soup), fried rice, and various other dishes.

Yes, there are significant regional variations. Coastal areas traditionally consume more seafood, while northern regions incorporate more pork, lamb, and wheat-based protein.

Yes, the Chinese government has introduced policies like the Healthy China 2030 initiative to encourage reduced animal product intake and increased consumption of plant-based proteins for public health and environmental reasons.