Including Good High Protein Foods in your diet is crucial for maintaining overall health and well-being. But how much protein do you really need, and what are the most effective sources of this essential macronutrient?
Why Protein is Essential
Proteins are fundamental building blocks for your body. They are integral to the formation of bones, cartilage, muscles, blood, skin, as well as enzymes, hormones, and vitamins. Protein plays a vital role in growth, development, and the repair of cells and tissues, particularly muscle tissue. Furthermore, it is essential for various bodily functions, including blood clotting, maintaining fluid balance, and supporting a robust immune response.
Proteins are composed of amino acids. While our bodies can synthesize some amino acids, known as nonessential amino acids, there are nine essential amino acids that we must obtain through our diet. These essential amino acids are critical for proper bodily function.
Identifying Good High Protein Foods
Protein can be sourced from both plant and animal origins. Dietary protein is found in meat, dairy products, nuts, certain vegetables, and specific grains and beans.
| ### Protein Food Groups | |
| Food Type | Examples |
| Beans, Peas, Lentils | Chickpeas, Lentils |
| Nuts and Seeds | Walnuts, Pumpkin Seeds |
| Lean Meats | Chicken, Turkey |
| Fish | Salmon, Tuna |
| Dairy Products | Milk, Yogurt |
| Soy Products | Tofu |
To ensure you meet your daily protein requirements and receive a broad spectrum of vitamins, minerals, and other essential nutrients for optimal health, it’s beneficial to consume a variety of good high protein foods. Proteins derived from animal sources like meat, eggs, and milk, along with soy and quinoa, are classified as complete proteins. This signifies they contain all the essential amino acids necessary for the body and are considered high-quality protein sources.
Plant-based foods can also provide essential amino acids. However, most plant-based proteins are incomplete proteins, meaning they do not individually contain all the essential amino acids. If you are avoiding animal proteins, a well-rounded approach to ensure you are consuming a healthy mix of amino acids is to incorporate a diverse range of plant-based proteins throughout your day.
Foods particularly recognized as good high protein foods include:
Lean Meats: Options such as chicken, turkey, beef, and pork are excellent sources of high-quality protein, as well as vital nutrients like iron and zinc. To minimize intake of unhealthy saturated fat, it’s best to choose lean or low-fat meat options like lean ground beef, pork loin, or skinless chicken breasts.
Fish: Varieties like salmon, tuna, and mackerel are not only rich in protein but also in omega-3 fatty acids, which are known to promote heart health. When selecting seafood, opt for options lower in methylmercury, such as salmon, anchovies, and trout.
Dairy Products: Milk, cheese, and yogurt are rich in protein, calcium, and other essential nutrients. Greek yogurt stands out as a particularly good high protein food, also packed with calcium, vitamins, and minerals. Be mindful that dairy products can be high in saturated fat, so choose low-fat alternatives and moderate cheese consumption.
Beans, Peas, and Lentils: This category includes a wide array of choices such as kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils, and edamame. These plant-based foods are not only excellent sources of protein but also rich in fiber, folate, potassium, iron, and zinc.
Nuts and Seeds: Almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds, and peanut butter fall into this category. They are good high protein foods and also provide healthy fats, vitamins, and minerals. Given that nuts are high in fat and calories, portion control is important.
Eggs: Eggs are a complete protein source, containing all the essential amino acids. They also provide vitamins, minerals, healthy fats, and antioxidants.
Quinoa: This plant-based option is a complete protein. A single cup of cooked quinoa delivers approximately 8 grams of protein and 5 grams of fiber, along with minerals like manganese, phosphorus, and copper.
Soy Products: Foods like tofu and tempeh are valuable sources of protein, especially for vegetarians and vegans. Just one-quarter cup of tofu offers seven grams of protein.
Determining Your Daily Protein Needs
For the average adult, the Recommended Dietary Allowance (RDA) for protein, which is the amount needed to meet basic nutritional requirements and prevent deficiency, is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For an individual weighing 75 kg (165 pounds), this translates to about 60 grams of protein daily.
To calculate your personalized daily protein intake, you can multiply your weight in pounds by 0.36 or utilize an online calculator.
Remember that your daily protein needs are not static. They can fluctuate based on factors such as your level of physical activity and life stages like pregnancy or breastfeeding.
Animal vs. Plant Sources: Which Protein is Better?
Current nutritional guidelines are moving away from focusing solely on specific daily protein amounts and are increasingly emphasizing the importance of choosing healthier, good high protein foods.
Considering the protein “package” is essential when making protein choices, as protein-containing foods also include fats, carbohydrates, vitamins, minerals, sugar, sodium, and other components.
While meat is a source of high-quality protein, some meats can also contribute unhealthy levels of saturated fats and sodium to your diet. If you include meat in your diet, choosing leaner cuts of meat and poultry is advisable. According to the USDA, meats high in saturated fat include:
- Fatty cuts of beef, pork, and lamb
- Ground beef (75% to 85% lean)
- Processed meats like bologna, salami, sausages, hot dogs, bacon
- Certain poultry, such as duck.
A diet high in protein primarily from red or processed meats is a health concern. Research consistently links both unprocessed and processed red meat to increased risks of cardiovascular disease and diabetes. A meta-analysis indicated that replacing red meat with healthy plant proteins can lower the risk of cardiovascular disease.
For optimal health and nutrition, prioritize plant-based protein sources and protein from a variety of good high protein foods. The Mediterranean diet is an example of a dietary approach that emphasizes healthy protein sources.
Health Benefits of a Higher Protein Diet
Although most adults in developed countries consume sufficient protein, some individuals can benefit from a higher protein intake.
Muscle Maintenance and Growth
Adults over 50 should consider increasing protein intake to one gram per kilogram of body weight simply to maintain muscle mass, which naturally declines with age.
For those aiming to build muscle mass, a higher-protein diet can support muscle repair and growth. Exercise causes muscle cells to break down, and protein from good high protein foods helps repair this damage, leading to stronger muscles.
Weight Management
The effectiveness of high-protein diets for weight loss remains a topic of discussion. However, a meta-analysis suggests that a high-protein diet can aid in weight loss and prevent weight regain. The study emphasizes the need for longer-term research to fully understand these effects.
Other Potential Benefits
A study linked plant-based protein consumption to a reduced likelihood of cognitive decline later in life. For every 5% of calories derived from plant protein instead of carbohydrates, researchers observed a 26% lower risk of developing dementia among study participants.
Potential Risks of Excessive Protein Intake
The question of an upper limit for protein intake is debated. Some experts believe current recommendations are too low, while others argue that we are overconsuming protein.
Generally, for the average person (not an athlete or bodybuilder), high levels of protein are not necessary, and intake should ideally not exceed 2 grams per kilogram of body weight—approximately 125 grams daily for a 140-pound individual.
A primary concern with excessive protein intake is potential dietary imbalance. Consuming too much protein may lead to inadequate intake of carbohydrates and fats. A balanced diet that includes all three macronutrients is crucial for overall health.
Furthermore, increasing protein intake without increasing physical activity may result in consuming excess calories, potentially leading to weight gain.
There is also evidence suggesting that a relatively high-protein diet may be problematic for individuals with pre-existing kidney conditions. Diets high in animal protein might also increase the risk of kidney stones.
About the Author
Jenette Restivo, Health Writer; Assistant Director for Digital Content Creation and Engagement, Harvard Health Publishing
Jenette Restivo is a Health Content Writer and Assistant Director for Digital Content Creation and Engagement at Harvard Health Publishing. Jenette is a media professional with a 15+ year-career creating strategic content for broadcast, nonprofits, and websites. … See Full Bio
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About the Reviewer
Teresa Fung, MS, RD, ScD, Contributor; Editorial Advisory Board Member, Harvard Health Publishing
Teresa Fung is an adjunct professor at the Harvard T.H. Chan School of Public Health. She received her BS and MS in nutrition from Cornell University, and her ScD in both nutrition and epidemiology from HSPH. She … See Full Bio
View all posts by Teresa Fung, MS, RD, ScD
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