Understanding Which of These Foods Are in the USDA MyPlate Protein Food Group

December 11, 2025 •

3 min read

According to the USDA, a significant number of Americans do not meet the recommendations for consuming enough seafood, nuts, seeds, and soy products, which are key components of the Protein Foods Group. Understanding which of these foods are in the USDA MyPlate protein food group is crucial for building a healthy and balanced diet that provides essential nutrients.

Quick Summary

The USDA MyPlate Protein Foods Group includes meat, poultry, eggs, seafood, beans, peas, lentils, nuts, seeds, and soy products. Varying your protein routine ensures you get a wide range of important nutrients for overall health. This guide explains how to identify and incorporate different protein sources into your daily meals.

Key Points

Diverse Protein Sources: The MyPlate Protein Foods Group includes meat, poultry, seafood, eggs, nuts, seeds, beans, and soy products, not just animal products.
Lean and Low-Fat Options: Opt for lean or low-fat meat and poultry, such as skinless chicken or lean ground beef, to limit saturated fat intake.
Incorporate Seafood: MyPlate recommends including 8 ounces of cooked seafood per week, prioritizing options rich in omega-3 fatty acids like salmon.
Count Beans and Lentils Flexibly: Beans, peas, and lentils can be counted as either a vegetable or a protein, depending on your dietary needs.
Embrace Plant-Based Proteins: Nuts, seeds, and soy products are important protein sources, especially for vegetarians and vegans, and offer additional fiber and healthy fats.
Vary Your Routine: Eating a variety of protein foods ensures you get a broader spectrum of nutrients, including B vitamins, iron, and zinc.
Consider Preparation: Choosing grilling, roasting, or poaching over frying and draining fats can make a big difference in the healthiness of your protein choices.

The USDA MyPlate guidance promotes eating a variety of foods from the Protein Foods Group to ensure adequate intake of essential nutrients. This group is more diverse than just meat, encompassing a wide range of animal and plant-based options. By varying your protein routine, you can increase your intake of important nutrients like B vitamins, vitamin E, iron, and zinc.

The Categories of Protein Foods

MyPlate breaks down the Protein Foods Group into several categories, making it easier to select a variety of options throughout the week.

Meat, Poultry, and Eggs

This is perhaps the most well-known category. To make healthy choices, the USDA recommends selecting lean or low-fat options.

Lean Meats: Look for lean cuts of beef (like sirloin or tenderloin), pork (like loin), and lamb. Game meats like venison are also included.
Lean Poultry: Opt for skinless chicken breast or turkey.
Eggs: One large egg counts as an ounce-equivalent of protein.

Seafood

Including at least 8 ounces of seafood per week is a specific recommendation from MyPlate. Seafood high in omega-3 fatty acids is particularly beneficial.

Examples: Salmon, trout, anchovies, herring, and sardines are recommended for their omega-3 content. Other options include catfish, cod, and tuna.

Beans, Peas, and Lentils

These foods are unique because they can be counted in either the Protein Foods Group or the Vegetable Group, depending on which group needs a boost in your diet. They are excellent sources of fiber, folate, potassium, and plant-based protein.

Examples: Black beans, kidney beans, chickpeas (garbanzo beans), pinto beans, white beans, split peas, and lentils.

Nuts, Seeds, and Soy Products

This category provides healthy unsaturated fats, fiber, vitamins, and minerals. For vegetarians and vegans, these are essential protein sources.

Nuts and Seeds: Almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, and nut butters like peanut butter are included.
Soy Products: Processed soy products like tofu, tempeh, edamame, and textured vegetable protein are part of this group.

Comparison of Protein Sources

To understand the benefits of varying your protein intake, it's helpful to compare different types of protein sources found within the MyPlate Protein Food Group. This table highlights some key differences.


Feature	Animal Protein (Lean Meat, Poultry, Fish)	Plant-Based Protein (Beans, Lentils, Nuts, Tofu)
Saturated Fat	Some choices can be high in saturated fat (e.g., fatty beef cuts, processed meats).	Generally low in saturated fat and contain no cholesterol.
Omega-3s	Primarily found in fatty fish like salmon and trout.	Some sources, like flaxseeds and walnuts, contain plant-based omega-3s.
Fiber	Contains no dietary fiber.	Excellent sources of dietary fiber, promoting digestive health.
Nutrients	Rich in iron, zinc, and Vitamin B12.	Provides fiber, folate, potassium, and magnesium.
Health Benefits	Important for building and maintaining tissues, providing essential amino acids.	Associated with a lower risk of heart disease and certain cancers.

Making Healthy Choices

Choosing wisely within the Protein Foods Group involves more than just picking a food. The preparation method and portion size also play a significant role in your overall health. For example, a grilled chicken breast is a healthier choice than a fried one. Similarly, opting for unsalted nuts and low-sodium soy products can help manage salt intake. The key is to select a variety of options and prepare them in ways that minimize added fats, sugars, and sodium. The USDA MyPlate website is an excellent resource for additional tips and guidance on healthy eating choices.

Conclusion

The USDA MyPlate Protein Foods Group is a comprehensive category that includes more than just meat. It incorporates a wide array of choices, including meat, poultry, seafood, eggs, beans, peas, lentils, nuts, seeds, and soy products. By varying your protein routine and opting for lean, low-fat, and unprocessed options, you can enjoy a diverse and nutrient-rich diet. Incorporating plant-based proteins is a great way to boost fiber intake and gain additional health benefits. The MyPlate guidance is a simple yet powerful tool for making balanced, healthy eating decisions that can support your well-being for years to come.

Frequently Asked Questions

The USDA MyPlate protein food group includes all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products.

Yes, beans, peas, and lentils can be counted in either the Protein Foods Group or the Vegetable Group. You can decide based on whether you need more protein or vegetables in your diet.

An ounce-equivalent is a standard serving size measure. For example, 1 ounce of lean meat, 1/4 cup of cooked beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds all count as 1 ounce-equivalent.

Yes, a wide variety of nuts and seeds, as well as nut and seed butters, are included in the protein group. This includes peanuts, almonds, walnuts, sunflower seeds, and more.

Some processed meats like lean deli meats are included, but MyPlate advises limiting highly processed options like sausage, hot dogs, and bacon, which can be high in saturated fat and sodium.

MyPlate recommends choosing lean cuts of meat, trimming all visible fat, and using low-fat cooking methods like grilling, broiling, or poaching instead of frying.

Varying your protein sources helps you get a broader range of nutrients. For example, seafood provides omega-3s, while beans offer fiber, which you won't get from meat or eggs alone.