What Has Protein Other Than Beef? A Comprehensive Guide

October 17, 2025 •

3 min read

According to research from the Harvard T.H. Chan School of Public Health, replacing red meat with healthy protein sources can reduce the risk of certain chronic diseases. For those looking to diversify their diet or simply avoid red meat, understanding what has protein other than beef is a great first step towards healthier eating.

Quick Summary

This guide explores a variety of protein sources beyond beef, including poultry, fish, eggs, dairy, and a wide array of plant-based foods like legumes, nuts, and seeds. Learn about the nutritional benefits of each option and how to incorporate them into a balanced diet to meet your protein needs.

Key Points

Lean Meats & Poultry: Chicken breast and ground turkey are lean, versatile sources of high-quality protein.
Fish & Seafood: Fatty fish like salmon and sardines offer protein plus heart-healthy omega-3 fatty acids.
Dairy & Eggs: Greek yogurt, cottage cheese, and eggs are complete protein sources rich in vitamins and minerals.
Legumes & Beans: Lentils, chickpeas, and black beans are inexpensive, high in protein, and packed with fiber.
Soy Products: Tofu, tempeh, and edamame are complete plant-based proteins, perfect for vegetarian and vegan diets.
Nuts, Seeds & Grains: Incorporate almonds, chia seeds, and quinoa for additional protein, fiber, and healthy fats.

Lean Animal Protein Alternatives (Excluding Beef)

While beef is a popular protein source, numerous other animal-based options offer high-quality protein and essential amino acids.

Poultry: Chicken and Turkey

Chicken and turkey breast are excellent lean protein sources. Ground turkey can also be used as a leaner alternative to ground beef in various dishes.

Fish and Seafood

Fish and seafood provide protein along with beneficial omega-3 fatty acids, especially in oily fish like salmon and sardines. Tuna and shrimp are also convenient and lower-fat options.

Dairy Products

Dairy offers protein, calcium, and vitamin D. High-protein dairy options include Greek yogurt (around 18 grams per half-cup of plain nonfat) and cottage cheese (about 12 grams per half-cup of low-fat). Milk also provides complete protein.

Eggs

Eggs are an affordable, convenient source of complete protein, with one large egg containing about 6 grams. They also provide vitamin B12 and vitamin D.

Plant-Based Protein Alternatives

Plant-based options are abundant for those seeking non-meat protein. While many are considered incomplete proteins, they can be combined to provide all essential amino acids throughout the day.

Legumes and Beans

Legumes are economical, high in fiber, and protein-rich. Cooked lentils offer nearly 18 grams of protein per cup, while chickpeas provide 14.5 grams per cooked cup. Black beans and edamame (immature soybeans) are also good sources, with edamame offering a complete protein profile.

Soy-Based Products

Soy is a complete plant protein source. Tofu, made from condensed soy milk, is versatile. Tempeh, made from fermented soybeans, has a firmer texture and nutty flavor.

Nuts and Seeds

Nuts and seeds offer protein, healthy fats, and fiber. Almonds and peanuts are good options, as are chia and hemp seeds, which can be added to various dishes.

Whole Grains

Some whole grains provide notable protein content. Cooked quinoa is a complete protein with about 8 grams per cup. Cooked oats provide about 5 grams of protein per cup.

Protein Source Comparison


Protein Source	Protein (per serving)	Complete Protein	Key Nutrients	Benefits
Chicken Breast	~27g (4 oz)	Yes	B vitamins, Selenium	Lean, versatile, high-quality protein
Salmon	~22g (3.5 oz)	Yes	Omega-3s, Vitamin D	Heart-healthy fats, anti-inflammatory
Lentils (Cooked)	~18g (1 cup)	No*	Fiber, Iron, Potassium	High fiber, affordable, cooks fast
Tofu (Firm)	~43.5g (1 cup)	Yes	Calcium, Iron	Complete plant protein, versatile
Greek Yogurt (Nonfat)	~18g (2/3 cup)	Yes	Calcium, Probiotics	Probiotics, slow-digesting protein
Eggs (Large)	~6g (1 egg)	Yes	Vitamin B12, Vitamin D	Inexpensive, convenient, nutritious
Almonds	~6g (1 oz)	No*	Healthy Fats, Fiber, Vitamin E	Heart health, satisfying snack
Quinoa (Cooked)	~8g (1 cup)	Yes	Fiber, Manganese	Complete plant protein, gluten-free

*Note: Incomplete plant proteins can be combined to form a complete amino acid profile.

Combining Protein Sources for Optimal Health

A varied diet helps ensure you get a full range of nutrients. Combining plant proteins is important for obtaining all essential amino acids. Examples include pairing legumes with grains or adding nuts and seeds to meals. Soy products provide a complete plant protein base. Lacto-ovo vegetarians can easily cover amino acid needs by including dairy or eggs. Focusing on variety throughout the day is key, as the body can utilize amino acid pools from different meals.

Conclusion

A wide array of nutritious and delicious protein sources exist beyond beef. These include lean poultry, heart-healthy fish, fiber-rich legumes, versatile soy products, and calcium-packed dairy. Diversifying your protein intake supports health goals, offers new culinary experiences, and contributes to a balanced diet.

Frequently Asked Questions

A complete protein contains all nine essential amino acids. While animal products are complete proteins, you can get all necessary amino acids from a variety of plant-based foods throughout the day.

Plant and animal proteins offer different nutritional profiles. Animal proteins are typically complete, while many plant proteins are incomplete. However, a varied plant-based diet can provide all essential amino acids and offers added fiber and nutrients not found in meat.

Eggs, legumes (lentils, beans), and canned fish (like tuna or sardines) are often more affordable than beef and provide excellent protein.

Focus on incorporating a variety of sources at each meal, such as adding beans to soups, nuts to salads, and tofu to stir-fries. Opt for high-protein snacks like Greek yogurt or edamame.

Yes, quinoa is one of the few plant-based foods that is considered a complete protein, meaning it contains all nine essential amino acids.

Many alternatives, especially plant-based options and fatty fish, are associated with a lower risk of heart disease and type 2 diabetes due to lower saturated fat and higher fiber content.

Absolutely. By consuming a sufficient variety of complete and incomplete protein sources throughout the day, athletes and fitness enthusiasts can effectively build and repair muscle with a well-planned, non-beef diet.

Both are made from soybeans, but tofu is made from condensed soy milk, giving it a soft, smooth texture. Tempeh is made from fermented soybeans, resulting in a firmer texture and a more robust, nutty flavor.