Proteins Recommend by Dietitians as Being Healthy


Eggs are protein superstars with 7 grams of high-quality protein. Eggs have heart-healthy choline, antioxidant carotenoids, and oxygen- carrying iron.


Salmon ranks high on our list because it's high in protein and bioavailable, and it's also rich in anti-inflammatory, brain-healthy omega-3 fatty acids.

Greek Yogurt

Greek yogurt offers twice the protein of regular yogurt (20 grams per cup versus 10 grams) since it's strained to eliminate some of the whey.


Since both dark and white meat contain nutrients, buying a whole chicken is one of the cheapest solutions.


Soy, particularly tofu, is one of the few plants with all nine necessary amino acids and good bioavailability. 

Cottage cheese 

Cottage cheese is dairy's unsung hero. It has 25 grams of protein per cup and less sugar than conventional yogurt. 

Grass-Fed Beef 

Reduced red meat consumption decreases inflammation and improves heart health. Grass-fed beef, which has more omega-3s, vitamins A, and E than ordinary beef, can be a nutritious occasional meal.


Lentils have over 20 grams of protein per cup. Incomplete protein sources lack all nine essential amino acids, lowering their ranking here. 


Chickpeas, another legume, include 15 grams of protein per cup. Iron, magnesium, folate, and 12 grams of fiber are also included. 


The healthiest nut is almond. They provide healthful monounsaturated fat, fiber, and 6 grams of protein per ounce. 

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