The best sources of protein include both animal- and plant-based foods. Animal-based sources like lean meats (chicken, turkey, beef, pork), fish (especially fatty fish like salmon and tuna), eggs, dairy products (milk, Greek yogurt, cheese), and soy products (tofu, tempeh) provide complete proteins containing all essential amino acids. Plant-based sources such as beans, lentils, chickpeas, quinoa, nuts, and seeds are also excellent, though most are incomplete proteins that can be complemented by variety throughout the day to get all essential amino acids.

Top Protein Sources

• Animal sources: Lean meats, fish (salmon, tuna), eggs, dairy (Greek yogurt, milk), and soy products are highest quality complete proteins.
• Plant sources: Beans, lentils, chickpeas, quinoa (a rare complete plant protein), nuts, and seeds offer significant protein and essential nutrients but often need to be combined for all amino acids.
• Eggs stand out as a versatile, easily digestible complete protein source, providing approximately 6 grams of protein per medium egg.

Nutritional Benefits

Animal proteins tend to provide all essential amino acids and additional nutrients like iron, zinc, and vitamin B12. Plant proteins add beneficial fiber, folate, and antioxidants. Combining different plant proteins during the day ensures adequate intake of all essential amino acids for vegetarians and vegans.

Recommendations

For a balanced diet, include a variety of protein-rich foods from both animal and plant sources where possible. For individuals avoiding animal products, combining different plant-based proteins like legumes, nuts, seeds, and grains throughout the day is vital to meet protein needs.

In summary, the "best" protein source depends on dietary preferences and needs, but lean meats, fish, eggs, dairy, soy, and diverse legumes rank among the top protein options for health and nutrition.