What are the Best High Quality Protein Foods?

November 25, 2025 •

5 min read

According to the Food and Agriculture Organization (FAO), eggs score a perfect 1.0 on the Protein Digestibility Corrected Amino Acid Score (PDCAAS), making them a benchmark for high protein quality. This guide explores what are the best high quality protein foods and how to incorporate them into your diet.

Quick Summary

Explore top-tier protein sources for optimal health. Understand complete versus incomplete proteins, bioavailability, and integrate nutrient-rich options like eggs, lean meat, dairy, and soy into your meals.

Key Points

Protein Quality Matters: Not all proteins are equal; look for sources that contain all nine essential amino acids, also known as complete proteins, which offer higher bioavailability for your body.
Eggs are a Benchmark: Eggs are considered a complete protein with a perfect 1.0 PDCAAS score, making them a standard for protein quality.
Lean Meat and Dairy Excel: Chicken breast, lean beef, Greek yogurt, and cottage cheese provide highly bioavailable, complete proteins ideal for muscle building and maintenance.
Soy is a Complete Plant Protein: Tofu, tempeh, and edamame are standout plant-based options because they contain all essential amino acids, rivaling animal sources in quality.
Mix Plant Proteins for Completeness: While many plant proteins are incomplete, combining foods like rice and beans or consuming a variety of legumes, seeds, and grains throughout the day ensures you get all essential amino acids.
Consider Protein Supplements Strategically: Whey is ideal post-workout for fast absorption, while casein provides a slow release for sustained repair, especially overnight.

Protein is a crucial macronutrient composed of amino acids, the building blocks for muscles, tissues, and enzymes. But not all protein is created equal. The 'quality' of protein refers to its amino acid profile and its bioavailability, or how efficiently the body can absorb and utilize it. Higher quality proteins are typically those that contain all nine essential amino acids—those the body cannot produce on its own—in sufficient amounts. These are known as complete proteins. A diverse diet including both animal and plant-based options is the best strategy for getting all the amino acids your body needs.

Animal-Based High Quality Protein Foods

Animal sources are generally considered complete proteins with high bioavailability, meaning the body can readily use their amino acids for growth and repair.

Eggs

Often called nature's perfect protein, eggs are a complete protein with high bioavailability. One large egg provides around 6 grams of protein along with other essential nutrients like vitamins D and B12. Both the yolk and white contain protein, but the yolk offers additional healthy fats and nutrients.

Rich in choline, which is important for brain health.
Convenient and versatile for any meal of the day.
Relatively low in calories for the amount of protein offered.

Lean Meats and Poultry

Lean cuts of beef, chicken breast, and turkey are staples for a reason. They provide a significant amount of high-quality protein per serving with minimal fat.

Chicken Breast: A 3.5-ounce serving of skinless chicken breast offers over 30 grams of protein, making it a favorite for those aiming to build or maintain muscle mass.
Lean Beef: Moderation is key with red meat due to saturated fat, but lean cuts like sirloin or eye of round are excellent sources of protein, iron, and zinc. A 3-ounce serving of lean beef can provide around 24 grams of protein.
Turkey Breast: Similar to chicken, turkey breast is a lean protein source rich in B vitamins and selenium.

Dairy Products

Dairy offers a variety of high-quality protein, including the slow-digesting casein and fast-digesting whey protein.

Greek Yogurt: Strained yogurt offers a thicker consistency and higher protein concentration. A standard 7-ounce serving can contain nearly 20 grams of protein, depending on the brand.
Cottage Cheese: This versatile dairy product packs around 28 grams of protein per cup, along with calcium and B12.
Milk: A glass of milk provides both casein and whey proteins, offering a sustained and quick release of amino acids.

Plant-Based High Quality Protein Foods

For vegetarians, vegans, or those looking to reduce meat intake, many plant-based options provide excellent protein, and some are complete proteins like their animal-based counterparts.

Soy Products

Soy is one of the few plant-based sources that is a complete protein, containing all nine essential amino acids.

Tofu: Made from condensed soy milk, tofu is a staple in many plant-based diets. Half a cup of firm tofu can offer over 20 grams of protein.
Edamame: These young soybeans can be steamed and eaten as a snack or added to salads. A cup of edamame provides a substantial 18 grams of protein.
Tempeh: A fermented soy product, tempeh has a firmer texture than tofu and a rich, nutty flavor. Half a cup contains about 15 grams of protein.

Legumes and Grains

While most legumes and grains are incomplete proteins on their own, combining them throughout the day provides a full amino acid profile. However, some standouts offer more complete profiles.

Quinoa: This ancient grain (actually a seed) is a complete protein source. One cooked cup contains around 8 grams of protein, along with fiber and minerals.
Lentils: Packed with fiber and minerals, lentils are a great protein source. A cup of cooked lentils provides approximately 18 grams of protein. Combining lentils with rice creates a complete protein meal.
Chickpeas: Also known as garbanzo beans, chickpeas are a versatile legume. One cup provides about 14.5 grams of protein and is rich in fiber.

The Role of Protein Supplements

Protein powders, such as whey and casein (from milk) or pea and soy (plant-based), offer a convenient way to boost protein intake.

Whey Protein: A fast-digesting milk protein rich in branched-chain amino acids (BCAAs), particularly leucine, which is critical for jumpstarting muscle protein synthesis after exercise.
Casein Protein: A slow-digesting milk protein that provides a sustained release of amino acids, making it ideal for consumption before bed to aid muscle repair overnight.
Plant-Based Powders: Pea and soy protein powders offer excellent alternatives for those with dairy sensitivities or following a vegan diet.

Comparison of High Quality Protein Sources


Source	Protein per 100g (approx.)	Protein Quality	Key Features
Eggs	~13g	Excellent (Complete)	Nutrient-dense, versatile, affordable. High bioavailability.
Chicken Breast	~32g	Excellent (Complete)	Very high protein, low fat, lean source.
Lean Beef	~26g	Excellent (Complete)	Rich in iron, zinc, and B vitamins. Saturated fat varies by cut.
Greek Yogurt	~10g (per 100g)	Excellent (Complete)	Provides probiotics, calcium, casein and whey proteins.
Tofu (Firm)	~13g	Excellent (Complete)	Complete plant protein, versatile, low in saturated fat.
Quinoa	~4.3g (cooked)	Excellent (Complete)	Complete plant protein, high in fiber and minerals.
Lentils (Cooked)	~9g	Good (Incomplete)	High in fiber, affordable. Forms complete protein with grains.
Whey Protein	~75-90g	Excellent (Complete)	Fast-absorbing, high BCAA content, ideal for post-workout.

The Importance of Bioavailability

Bioavailability is a key consideration when selecting protein sources. It measures the proportion of a nutrient that is absorbed and utilized by the body. For protein, high bioavailability means a greater percentage of the amino acids are available for muscle repair and other functions. Animal proteins generally have higher bioavailability than plant proteins due to their structure and lack of certain anti-nutritional factors found in some plants. However, a varied diet and combining certain plant proteins can ensure you receive all essential amino acids. For more on bioavailability, check out this article.

Conclusion: How to Build a High-Quality Protein Diet

To maximize your protein intake for muscle growth, weight management, and overall health, focus on incorporating a diverse mix of high-quality protein foods. This includes lean meats and poultry, eggs, and dairy for those who consume animal products, as well as nutrient-rich plant-based options like soy, legumes, and quinoa. By prioritizing a variety of complete protein sources and understanding the concept of bioavailability, you can effectively fuel your body's needs and achieve your health goals. Whether you choose animal-based or plant-based proteins, variety is your best strategy for a well-rounded and complete amino acid profile.

Frequently Asked Questions

A protein is considered 'high quality' if it is easily digestible and contains all nine essential amino acids that the human body cannot produce on its own. These are known as complete proteins, and they typically have higher bioavailability.

While many plant-based proteins are 'incomplete' (lacking one or more essential amino acids), they can be combined with other plant foods to form a complete profile over the course of a day. Sources like soy and quinoa are complete on their own and are comparable to animal proteins.

Both are effective, but they serve different purposes. Whey protein is fast-absorbing and ideal for post-workout recovery, while casein digests slowly, providing a steady release of amino acids that is beneficial before sleep.

Focus on incorporating a wide variety of complete plant proteins like soy (tofu, tempeh, edamame), quinoa, and complementary incomplete proteins like lentils and rice. Dairy and eggs are also excellent sources if your diet includes them.

High-quality, lean protein sources such as skinless chicken breast, fish, eggs, Greek yogurt, and legumes can promote satiety and help reduce overall calorie intake. This can support weight loss efforts by helping you feel full longer.

Cooking generally does not significantly alter the protein content of foods. In fact, cooking can increase the digestibility and absorption of proteins by breaking down complex structures, though excessive heat can sometimes diminish nutrient value.

Protein powders can be a convenient way to supplement your intake, especially around workouts. However, it's best to prioritize whole food sources, as they also provide a wider array of vitamins, minerals, fiber, and healthy fats not found in most powders.