What are the protein groups in MyPlate?

January 5, 2026 •

4 min read

According to the USDA, most Americans meet their daily protein needs from meat, poultry, and eggs, but often fall short on seafood, nuts, and seeds. A balanced diet, as outlined by the MyPlate guidelines, requires understanding what are the protein groups in MyPlate and the variety of choices available to ensure you get a full spectrum of essential nutrients.

Quick Summary

This guide details the specific foods within the MyPlate protein category, from animal-based sources like meat and seafood to plant-based options such as beans, nuts, and soy products. It explains the nutritional benefits of each subgroup, emphasizes the importance of variety, and provides tips for incorporating healthier, leaner choices into your meals.

Key Points

Diverse Food Sources: The MyPlate protein group includes more than just meat, encompassing poultry, seafood, eggs, beans, peas, nuts, seeds, and soy products.
Variety is Key: Varying your protein choices ensures a broader intake of essential nutrients, such as B vitamins, iron, zinc, and heart-healthy omega-3s.
Go Lean: MyPlate emphasizes choosing lean or low-fat options from the meat and poultry subgroups to limit saturated fat intake.
Embrace Plant-Based Proteins: Beans, peas, lentils, nuts, seeds, and soy products offer excellent sources of plant-based protein and fiber, with some, like soy, being complete proteins.
Incorporate Seafood: The guidelines recommend consuming 8 ounces of seafood per week to benefit from omega-3 fatty acids.
Smart Cooking: Opt for healthier cooking methods like grilling or baking over frying to reduce added fats and calories.
Portion Awareness: Understanding proper portion sizes for each protein source is crucial for balanced calorie and nutrient intake.

Understanding the MyPlate Protein Foods Group

The MyPlate Protein Foods Group is an essential component of a balanced diet, occupying approximately one-quarter of the plate. This group includes a wide array of foods, not just traditional meats, and plays a crucial role in building and maintaining the body's muscles, bones, skin, and cartilage. By varying your protein sources, you can ensure a broad intake of important nutrients like B vitamins, iron, zinc, and magnesium. Adhering to the MyPlate recommendations involves making mindful choices, prioritizing lean options, and integrating more plant-based proteins into your weekly meals.

The Subgroups of the Protein Foods Group

The MyPlate Protein Foods Group encompasses a diverse range of foods, which can be broken down into several subgroups to help guide dietary choices.

Meat, Poultry, and Eggs: This is perhaps the most familiar subgroup. It includes lean cuts of beef, pork, and lamb, along with skinless chicken and turkey. Choosing leaner options, such as 93% lean ground beef or skinless chicken breast, can help reduce saturated fat intake. Eggs are also a valuable part of this group, providing a versatile and affordable source of protein.
Seafood: MyPlate specifically recommends including seafood in your diet at least twice a week. Fish and shellfish are excellent sources of lean protein and often contain healthy omega-3 fatty acids, which are beneficial for heart health. Examples include salmon, trout, anchovies, and tuna canned in water.
Beans, Peas, and Lentils: These are highly versatile and nutritious sources of plant-based protein. They also offer significant amounts of dietary fiber, vitamins, and minerals. Examples include black beans, pinto beans, kidney beans, lentils, and chickpeas. It's important to note that these foods can also be counted towards your daily vegetable intake.
Nuts, Seeds, and Soy Products: This subgroup provides excellent plant-based protein, along with healthy fats, fiber, and vitamin E. Examples include almonds, peanuts, walnuts, sunflower seeds, and chia seeds, as well as nut and seed butters. Soy products, such as tofu, tempeh, and edamame, are also part of this category and are considered complete proteins.

Importance of Varying Your Protein Choices

Eating a variety of proteins is not just about avoiding monotony; it's about maximizing your nutritional intake. Different protein sources offer unique combinations of nutrients that contribute to overall health. For instance, while lean meats are rich in iron and B vitamins, fish provides heart-healthy omega-3s, and legumes add fiber to your diet. By diversifying your protein routine, you can increase your intake of beneficial nutrients and help limit the saturated fats often found in more processed or fattier protein options.

Comparison Table: Protein Sources in MyPlate


Protein Type	Examples	Key Nutrients	Lean/Fat Content	Dietary Role
Meat and Poultry	Skinless chicken, lean beef (93/7), pork loin	Iron, Zinc, B Vitamins	Leaner options available (skinless, trimmed)	Good source of complete protein for building muscle.
Seafood	Salmon, Tuna, Trout, Shrimp	Omega-3 Fatty Acids, Vitamin D, Vitamin E	Varies; many fish are low in saturated fat	Promotes heart health; MyPlate encourages 2x/week.
Beans and Legumes	Lentils, Black Beans, Chickpeas	Fiber, Iron, Folate, Potassium	Low in fat	Excellent plant-based protein source; also counts as a vegetable.
Nuts and Seeds	Almonds, Walnuts, Chia Seeds, Peanut Butter	Healthy Fats, Fiber, Vitamin E, Magnesium	Higher in calories, but healthy fats	Snack or topping; helps with satiety; heart-healthy.
Soy Products	Tofu, Edamame, Tempeh	Complete Protein, Iron, Calcium (fortified)	Varies; often low in fat	Versatile plant-based alternative for vegetarian/vegan diets.

How to Incorporate Lean and Diverse Proteins

Making smarter protein choices is about preparation and conscious selection. Instead of frying, choose healthier cooking methods like baking, grilling, broiling, or roasting. When preparing dishes with ground meat, opt for leaner options and drain any excess fat after cooking. In meals like stir-fries or casseroles, swap out some of the meat for plant-based alternatives like beans or tofu. Experiment with new flavors and cuisines that feature different protein sources, such as a lentil curry or a salmon stir-fry.

For those following a vegetarian or vegan diet, MyPlate includes specific guidance on meeting protein needs through a variety of plant-based options. By combining incomplete proteins, such as nuts with whole grains, you can form a complete protein source.

The Importance of Seafood

MyPlate's emphasis on consuming at least 8 ounces of seafood per week is driven by the specific nutritional benefits of fish and shellfish. Fatty fish, in particular, provide omega-3 fatty acids, which are critical for heart health and brain function. This recommendation helps many Americans address a nutritional gap, as many currently do not meet the recommended seafood intake. When choosing seafood, opt for options low in mercury, such as salmon, trout, and anchovies.

Portion Control and Balance

While the MyPlate graphic serves as a great visual guide, understanding portion sizes is also key. A 3-ounce serving of meat, poultry, or fish is roughly the size of a deck of cards or the palm of your hand. For beans, nuts, and seeds, smaller portions are recommended due to their caloric density. For instance, a half-ounce of nuts or seeds, or a quarter-cup of cooked beans, constitutes a 1-ounce equivalent. Integrating different protein sources throughout the day and week is more beneficial than relying on a single type for all your needs.

Conclusion

In conclusion, the MyPlate Protein Foods Group is a comprehensive category that goes beyond just meat and includes a vast range of nutrient-rich foods. By understanding what are the protein groups in MyPlate, consumers can make informed decisions to ensure a more varied and healthier diet. The emphasis on leaner options, varied sources like seafood and plant-based proteins, and proper portion control is central to the MyPlate philosophy for optimal health and wellness. Making conscious choices from these diverse subgroups can provide the body with the essential building blocks and nutrients it needs to thrive.

USDA MyPlate Guidelines

Frequently Asked Questions

The MyPlate protein group includes all foods made from meat, poultry, seafood, eggs, beans and peas, lentils, nuts, seeds, and soy products like tofu and tempeh.

No, beans, peas, and lentils are versatile foods that can be counted as both a protein source and a vegetable source in the MyPlate model.

The recommended amount of protein varies based on age, sex, weight, and activity level. MyPlate provides general guidelines, but personalized recommendations can be found on their website.

Lean protein choices include skinless poultry, lean cuts of beef and pork (with visible fat trimmed), most fish, and plant-based sources like beans and lentils.

MyPlate recommends including at least 8 ounces of a variety of seafood in your diet each week to get beneficial omega-3 fatty acids.

Yes, vegetarian and vegan individuals can meet their protein needs by consuming a variety of plant-based sources like beans, lentils, nuts, seeds, and soy products, which can also include combining complementary proteins to get all essential amino acids.

It is best to limit foods high in saturated fat and sodium, such as fatty cuts of meat, regular ground beef, processed meats like sausages and bacon, and heavily breaded or fried protein options.