11 Best Sources of Protein




The best sources of protein are sources that are highly bioavailable – meaning your body can absorb the protein and use it directly. The most bioavailable protein sources come from animal products because they contain all of the amino acids – this is unlike plant sources that are incomplete and less bioavailable. When choosing an animal based protein, get the greatest bang for your buck by choosing organic, pastured, and/or grass fed products. These products are free from hormones and antibiotics, have twice as many nutrients and antioxidants compared to conventional products, and contain a better ratio of omega-3 to omega-6 fatty acids (which you want and is hard to find). In practice, when I am advising a patient about how to maintain muscle, lose fat, or maintain their ideal body composition, it all comes down to protein intake.

Below you’ll see I listed typical protein, fat, and carbohydrate  content to give you an idea of how much the food source contains, but it can vary by brand.

Below are the healthiest and easiest sources of protein to use as snacks and meals: 




1. Eggs

One egg has: 

6 grams of protein

5 grams of fat

0.6 grams of carb



2. Egg whites

One egg white has:

5 grams of protein

0 grams of fat

0.2 grams carb



3. Chicken breast

1/2 cup cooked has about:

20 grams of protein

2.5 grams of fat

0 grams of carbs



4. Chicken thigh

1/2 cup cooked has about:

17 grams of protein

7 grams of fat

0 grams of carbs



5. Turkey 

1/2 cup cooked (ground) has about:

17 grams of protein

8 grams of fat

0 grams of carbs



6. Salmon

1/2 cup cooked has about:

16 grams of protein

5 grams of fat

0 grams of carbs



7. Cod

1/2 cup cooked has about:

20 grams of protein

4 grams of fat

0.5 grams of carbs



8. Cottage cheese

1/2 cup has about:

12 grams of protein

5 grams of fat

0 grams of carbs



9. Plain Greek yogurt

1/2 cup has about:

11 grams of protein

grams of fat varies widely (no limit on fat advised)

grams of carbs varies widely (look for less than 10 grams of carbs)



10. Beef 

1/2 cup has about:

15 grams of protein

12 grams of fat

0 grams of carbs



11. Whey protein

1 scoop of whey protein has about:

20 grams of protein

grams of fat varies widely (no limit on fat advised)

grams of carbs varies widely (look for less than 5 grams of net carbs)



How to use this guide

The next time you are wondering what to snack on or what protein source you should use for your next meal, choose one of the above to add some variety!

References

  1. myfitnesspal.com
  2. fatsecret.com 




About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

Follow Sarah-Kate on YouTube!

 




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