What is the healthiest protein you can get? A guide to making nutritious choices

November 28, 2025 •

4 min read

According to nutrition experts, it's not just the protein itself that matters, but the entire nutritional "package" it comes with, which includes fats, fiber, sodium, and other components. To determine what is the healthiest protein you can get, it's crucial to consider this whole picture and prioritize sources that offer the most comprehensive health benefits alongside their protein content.

Quick Summary

The healthiest protein depends on the entire nutritional content of the food, prioritizing sources that offer balanced nutrients over those with high saturated fat or sodium.

Key Points

Consider the 'Protein Package': Evaluate the entire nutritional content of a food, including fats, fiber, and micronutrients, not just its protein amount.
Prioritize Lean and Unprocessed Options: Choose lean meats like skinless poultry and fatty fish, and avoid processed meats high in saturated fat and sodium.
Embrace Plant-Based Proteins: Incorporate legumes, nuts, seeds, and soy products for their heart-healthy fiber, lower saturated fat, and rich micronutrient profile.
Vary Your Protein Intake: A diverse diet with both plant and lean animal sources ensures you get a complete range of essential amino acids and a broader spectrum of nutrients.
Utilize High-Quality Supplements Mindfully: When needed for specific goals, use minimally processed protein powders from reputable brands as a supplement to a balanced diet, not a replacement.

The 'Protein Package' and What It Means

When evaluating protein, health isn't solely determined by grams per serving. The concept of the "protein package" considers everything else in the food source, such as fats, fiber, vitamins, and minerals. For example, while both a hot dog and a serving of salmon contain protein, the salmon provides heart-healthy omega-3 fats, while the hot dog is high in sodium and unhealthy fats. Therefore, understanding the package is key to making truly healthy dietary choices.

Lean Animal Protein Sources

Animal products are known for being "complete" proteins, meaning they contain all nine essential amino acids that the body cannot produce on its own. However, their overall health profile can vary significantly based on the cut and processing.

Fish and Seafood

Many experts recommend fatty fish as one of the healthiest animal protein options. Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are vital for heart and brain health.

Fish and shellfish are excellent sources of protein.
Fatty fish provides significant amounts of beneficial omega-3s.
Opt for fresh or low-sodium canned varieties and use healthy cooking methods like baking or grilling.

Lean Poultry

Skinless chicken and turkey breast are staple lean protein sources. They are high in protein and low in saturated fat, providing important nutrients like B vitamins, zinc, and selenium.

Remove the skin to reduce fat content.
Prioritize unprocessed poultry over deli slices and other processed forms.

Eggs and Dairy

Eggs are a versatile and complete protein source, offering essential vitamins, minerals, and antioxidants. Low-fat dairy products like Greek yogurt and cottage cheese also provide high-quality protein and nutrients like calcium.

Eggs are a complete protein powerhouse.
Greek yogurt is packed with protein and often contains probiotics for gut health.
Choose low-fat or fat-free dairy options to minimize saturated fat intake.

Nutrient-Dense Plant-Based Protein

Plant-based proteins are often lower in saturated fat and higher in fiber and antioxidants than animal sources, which is beneficial for heart health and weight management. While many are incomplete on their own, combining different plant sources throughout the day ensures all essential amino acids are consumed.

Legumes, Beans, and Lentils

This category includes powerful options like lentils, chickpeas, and black beans. They are rich in protein, fiber, folate, iron, and potassium and are linked to a lower risk of chronic diseases.

Add lentils to soups, stews, and salads for a protein and fiber boost.
Hummus, made from chickpeas, is a great high-protein snack option.
Choose dried or low-sodium canned versions and rinse thoroughly.

Soy Products

Soybeans are one of the few complete plant-based proteins. Tofu, tempeh, and edamame are excellent, versatile sources, offering good protein content and beneficial phytochemicals.

Tofu and tempeh can be used in stir-fries, burgers, and other main dishes.
Edamame is a convenient and nutrient-rich snack.

Nuts and Seeds

Almonds, walnuts, peanuts, chia seeds, and pumpkin seeds are all fantastic sources of protein, healthy fats, fiber, vitamins, and minerals. They are energy-dense, so portion control is important.

Use nut butters (natural, no added sugar) on toast or in smoothies.
Sprinkle seeds on salads, oatmeal, or yogurt.

Whole Grains

Certain whole grains stand out for their protein content. Quinoa, in particular, is a complete protein, while Ezekiel bread is made from sprouted grains and legumes for higher protein and fiber.

Comparing Healthy Protein Options


Feature	Salmon	Lean Chicken Breast	Lentils	Tofu
Protein Quality	Complete	Complete	Incomplete (combines well)	Complete
Fat Content	High in heart-healthy omega-3s	Low in fat, especially skinless	Low in fat	Low to moderate fat
Fiber Content	None	None	Very High	None
Heart Health	Excellent source of omega-3s	Better than red meat	Reduces risk of heart disease	Supports heart health
Key Micronutrients	Vitamin B12, Iodine, Selenium	B vitamins, Zinc, Selenium	Iron, Folate, Manganese	Calcium, Iron, Zinc

Making the Best Choice for Your Body

Given the wide variety of healthy protein sources available, the "best" option is subjective and depends on individual dietary needs and preferences. However, some general principles can guide your choices:

Diversify your sources: Consuming a mix of plant-based and lean animal proteins ensures you get a wide array of nutrients. A diverse diet also helps you consume all essential amino acids, even with incomplete plant proteins.
Favor lean and unprocessed options: Whether choosing animal or plant protein, opt for the least processed versions. Excessive processing can add unhealthy fats, sodium, and other additives.
Consider the full nutrient profile: Look beyond the protein content. A salmon fillet offers omega-3s, while lentils provide fiber and iron. Each source brings unique benefits.
Prioritize plant-based when possible: A diet emphasizing plant proteins has been linked to a lower risk of heart disease and diabetes. Incorporating more legumes, nuts, and seeds is a win for overall health.
For athletes and those with high protein needs: Protein powders can be a convenient supplement, but choose high-quality brands with minimal additives. Whey, pea, and soy protein are popular options.

Conclusion: A Balanced, Varied Approach Is Best

Ultimately, there is no single food that represents the pinnacle of healthy protein. The healthiest approach is to consume a balanced, varied diet rich in high-quality protein from both plant and lean animal sources. By paying attention to the entire nutritional "package" and diversifying your intake, you can effectively meet your body's protein needs while reaping a host of other health benefits, from improved heart health to better weight management. This mindful strategy is far more effective than focusing on any single food item or type of protein. For a more detailed look at protein's impact on health, consult authoritative sources like The Nutrition Source from Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Not necessarily. While animal proteins are typically complete proteins containing all essential amino acids, plant-based proteins often come with beneficial fiber and lower saturated fat. A diet rich in plant proteins is linked to better heart health.

By eating a variety of plant-based protein sources throughout the day, such as combining legumes with grains. Soy products like tofu and tempeh are also complete proteins and excellent options.

Both animal proteins (like whey) and certain plant proteins (like soy or pea) are effective for building muscle mass, especially when combined with resistance training. The overall amount and timing of intake are more important than the specific source.

Excessive protein intake can potentially strain the kidneys, especially in individuals with pre-existing kidney disease. The source of the protein is also important, as high intake of red and processed meats is linked to health risks.

Lean protein sources, both animal and plant-based, can support weight loss by increasing feelings of fullness and satisfaction, which can help manage overall calorie intake. Options like fish, lean poultry, and legumes are great choices.

A complete protein source is one that contains all nine essential amino acids that the human body cannot produce on its own. Examples include fish, poultry, eggs, dairy, soy, and quinoa.

Protein powders can be a convenient supplement, especially for those with high protein needs or active lifestyles. However, they are not regulated by the FDA, so it's important to choose high-quality brands with minimal additives. Whole food sources should still be prioritized.