What is the healthiest thing to eat for protein?

November 25, 2025 •

4 min read

According to nutrition experts, the healthiest protein choice depends on the entire “protein package” that comes with it, including fats, fiber, sodium, and other components. Determining what is the healthiest thing to eat for protein, therefore, involves looking beyond just grams of protein per serving.

Quick Summary

This article explores top-tier protein options, evaluating a range of plant-based and animal sources for their superior nutritional profiles and overall health benefits, including heart health and weight management.

Key Points

Consider the 'Protein Package': Evaluate the entire nutritional profile, including fats, fiber, and sodium, not just protein grams.
Prioritize Lean Animal Sources: Opt for fish, skinless poultry, and low-fat dairy like Greek yogurt for high-quality, complete protein with lower saturated fat.
Boost with Plant-Based Protein: Incorporate legumes (beans, lentils), soy products (tofu, edamame), nuts, and seeds for complete or combinable protein with added fiber and heart-healthy benefits.
Embrace Variety: Mixing different protein sources throughout the day is the best way to get all essential amino acids, especially on a plant-based diet.
Choose Unprocessed: Focus on whole, unprocessed foods and use healthy cooking methods like grilling or baking to maximize nutritional value.
Support Heart Health: Fish rich in omega-3s and high-fiber plant proteins are particularly beneficial for lowering heart disease risk.
Aim for Satiety: High-protein, low-fat options such as Greek yogurt and cottage cheese promote fullness, which can aid in weight management.

The concept of a "protein package" is crucial because a food's health impact is determined by its overall nutritional composition. For example, a 4-ounce steak and a 4-ounce salmon fillet may offer similar protein, but the salmon provides heart-healthy omega-3s, while the steak has more saturated fat. The healthiest proteins are those that are nutrient-rich while also being low in saturated fat and sodium.

The Healthiest Animal-Based Protein Sources

Animal sources are typically considered "complete" proteins, meaning they contain all nine essential amino acids our bodies cannot produce.

Fish and Seafood

Fish is often highlighted as one of the healthiest protein sources due to its omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation.

Fatty Fish: Options like salmon, tuna, mackerel, and sardines are rich in omega-3s. A 3-ounce serving of grilled sockeye salmon offers about 30 grams of protein with minimal saturated fat.
Lean White Fish: Cod, tilapia, and haddock provide pure, lean protein with very little fat.

Lean Poultry

Skinless chicken and turkey breast are excellent sources of high-quality, lean protein. Chicken is particularly popular for its versatility and favorable nutritional profile, offering important B vitamins, selenium, and niacin. Always remove the skin to minimize saturated fat intake.

Eggs

Eggs are a convenient and highly nutritious source of complete protein. They are easily digestible and rich in vitamins, minerals, and healthy fats found primarily in the yolk. Egg whites offer a very low-calorie, pure protein boost. For heart health, studies have shown that for most people, moderate egg consumption is not harmful, but those with certain conditions might need to limit intake.

Low-Fat Dairy

Dairy products contain high-quality casein and whey proteins, which are complete protein sources.

Greek Yogurt: This is a powerhouse of protein, with a 6-ounce serving providing nearly double the protein of regular yogurt. Nonfat versions offer excellent protein with minimal saturated fat.
Cottage Cheese: Low-fat cottage cheese is another protein-dense dairy option, rich in calcium and beneficial for satiety and weight management.

The Healthiest Plant-Based Protein Sources

For vegetarians, vegans, or those simply looking to reduce their meat intake, a wide variety of healthy plant-based proteins are available. While many are considered "incomplete" on their own, a varied diet can provide all necessary amino acids.

Legumes

Legumes like beans, lentils, and peas are packed with protein, fiber, and important vitamins and minerals. They are naturally low in fat and contain no cholesterol.

Lentils: A cup of cooked lentils provides a significant amount of protein and fiber.
Beans and Chickpeas: These are extremely versatile and can be used in soups, salads, and homemade spreads like hummus.

Soy Products

Soy is one of the few complete plant-based proteins.

Tofu and Tempeh: These offer substantial protein and can be used as a meat substitute in many dishes.
Edamame: Young soybeans can be a healthy, protein-rich snack.

Nuts and Seeds

Rich in healthy fats, fiber, and protein, nuts and seeds are great for heart health and can help with weight management by increasing fullness.

Examples: Almonds, walnuts, chia seeds, and pumpkin seeds are all excellent choices. Opt for natural nut butters with no added sugar or salt.

Whole Grains

While primarily a source of carbohydrates, some whole grains like quinoa also offer notable protein content.

Quinoa: This seed is a complete protein, providing all nine essential amino acids.

Choosing Your Protein: Plant vs. Animal

Here is a comparison of typical animal and plant-based protein sources, considering key health factors.


Feature	Lean Animal Protein (e.g., Chicken Breast)	Plant-Based Protein (e.g., Lentils)
Protein Quality	Complete (all essential amino acids)	Incomplete, but complete when varied
Saturated Fat	Low (if skinless, lean cut)	Virtually none
Fiber Content	None	High
Heart Health	Neutral effect, but better than red meat	Reduces risk of heart disease
Other Nutrients	B vitamins, iron, zinc	Folate, potassium, magnesium
Sustainability	Higher environmental impact	Lower environmental impact

Strategies for a Healthier Protein Diet

To maximize the health benefits of your protein intake, consider these strategies:

Mix Your Sources: Incorporating a mix of plant-based and animal-based proteins ensures a wider range of nutrients and amino acids. For example, adding beans and nuts to a salad with grilled chicken provides a more diverse nutrient profile.
Go for Lean and Unprocessed: Opt for unprocessed, lean cuts of meat and poultry, and avoid processed meats like bacon and sausages which are linked to cardiovascular disease.
Focus on Fiber: Plant proteins like legumes and nuts are high in fiber, which is essential for digestive health and can aid in weight management by promoting fullness.
Choose Healthy Cooking Methods: Prepare proteins by baking, grilling, broiling, or poaching instead of frying to avoid adding unhealthy saturated fats.
Be Mindful of Sodium: Many processed foods, including certain dairy products and canned fish, can be high in sodium. Look for low-sodium options or rinse canned beans.

For more detailed guidance on balancing your protein intake, consult a trusted resource like Harvard's The Nutrition Source.

Conclusion

There is no single "healthiest" food for protein, but rather a collection of excellent choices from both animal and plant sources. The best approach is a balanced and varied diet that prioritizes lean, unprocessed options. By focusing on the entire nutritional package and incorporating a mix of fish, lean poultry, eggs, low-fat dairy, and fiber-rich legumes and nuts, you can ensure a healthy protein intake that benefits your heart, muscles, and overall well-being. Ultimately, your personal health goals, dietary preferences, and any medical conditions should guide your protein choices. Always prioritize whole foods over highly processed supplements for a broader range of nutrients.

Frequently Asked Questions

A complete protein source contains all nine essential amino acids that the human body cannot produce on its own. Most animal-based proteins like meat, fish, eggs, and dairy are complete. Plant-based proteins like soy (tofu, edamame) and quinoa are also complete.

Animal proteins are often higher in the amino acid leucine, which is key for muscle protein synthesis. However, studies suggest that plant proteins, particularly soy, can also effectively support muscle growth, though a varied diet or larger dose may be needed to achieve a comparable amino acid profile.

The most beneficial protein sources for heart health are legumes (beans, lentils), tofu, nuts, and fish high in omega-3s, such as salmon. These sources are associated with a reduced risk of heart disease.

Excellent choices include skinless chicken breast, fish, eggs, low-fat cottage cheese, Greek yogurt, beans, lentils, and soy products like tofu and edamame. These foods promote a feeling of fullness and are lower in calories.

Both are healthy, but your choice depends on your goals. Egg whites provide pure protein with very few calories and no fat, while egg yolks contain healthy fats and a range of vitamins and minerals like choline. Eating whole eggs can be beneficial for most people.

Low-fat Greek yogurt and low-fat cottage cheese are among the healthiest dairy protein options. They are both high in protein, including casein and whey, and are rich in calcium.

Budget-friendly options include eggs, dried beans and lentils, canned tuna, and seeds like sunflower seeds. Buying in bulk and choosing whole foods over processed options can also reduce costs.