45 High-Protein Foods You’ll Love

The amino acids that make up protein are the building blocks for your muscles, tissues, cells, and hormones.

Your body uses the protein in the food you eat to repair tissues, grow new cells, and function normally.

Without sufficient sources of protein in your diet, your health can suffer.

It is essential, therefore, that you consume enough protein as a part of a healthy diet to support all the body systems and tissues that rely on this macronutrient for proper functioning.

Keep reading to learn about protein’s role in your health, how to determine if a food is a complete protein, and what sources of food and supplements are the best for continued good health.

Our guide shares with you the benefits of eating a diet high in protein, including how protein helps you lose weight, build muscle, stabilize blood sugar, and improve hormone levels and cognition.

Protein also provides you with the energy you need for daily life (1).

Without sufficient protein, you will even have trouble absorbing other essential nutrients from the foods you eat.

While you may be getting adequate amounts of protein, what you consume may not always supply you with all the amino acids your body needs.

Let’s start by learning about the best high-protein foods to include in your diet and then we’ll share what makes a high-quality protein and why amino acids are essential to your health.

 

 

Best Animal Sources of Protein

Grass-Fed Beef

Just three ounces of grass-fed beef has 22 grams of protein.

This meat provides one of the highest concentrations of protein per ounce than any other food.

Grass-fed beef is not only an excellent source of protein but also of antioxidants and Vitamins E and A.

Eating grass-fed beef can help reduce your risk of cardiovascular disease, as well as stabilize blood glucose levels, because of its high content of healthy fats and proteins (17).

 

Eggs

One large, free-range egg contains up to seven grams of protein.

And eggs are what is known as a complete protein because they provide all of the nine essential amino acids.

Eggs can help you maintain cardiovascular health, prevent metabolic problems, and help you lose weight effectively.

Eggs also contain the nutrients biotin and Vitamin B6, which help you better absorb protein.

Organic and free-range varieties of eggs offer higher-quality protein than conventional eggs.

Check that the producer allows the chickens to roam freely and eat natural sources of food, not synthetic feed.

Free-range eggs also have higher levels of omega-3 fatty acids, which provide numerous heart benefits, as well (18).

 

Organic Chicken

Three ounces of organic chicken contains 21 grams of protein, which is nearly one-third of your recommended daily value for this essential macronutrient.

This high-protein source makes a great addition to any meal or snack.

Chicken contains many critical nutrients, including Vitamins B6 and niacin, which are helpful both in reducing your risk of heart disease and in treating diabetes.

The nutrients in chicken are also necessary for brain health and keeping your LDL cholesterol levels low (19).

Chickens fed organic feed or raised on organic pastures are preferred.

Always choose chickens that are raised without the use of antibiotics.

 

Wild-Caught Salmon

Three ounces of wild-caught salmon contains around 17 grams of protein, and other wild-caught fish are also excellent sources of protein.

Your three-ounce portion will not only give you a good serving of protein but also omega-3 fatty acids, Vitamins D, B3, B6, B5, and B12, potassium, and selenium (20).

These cold-water fish promote overall health and wellness, and eating a portion regularly is a healthy way to get your needed protein.

 

Bone Broth

A single quarter-cup serving of bone broth protein powder has 20 grams of protein, making it a protein powerhouse.

The amino acids in bone broth promote detoxification and support the health of your digestive and immune systems.

The minerals in bone broth, including potassium, magnesium, selenium, and calcium, support your bones, joints, and brain.

If you are suffering from any digestive problems or disorders, bone broth can help heal a leaky gut and restore your immune system if it is struggling with infection or disease.

 

Halibut

Another fish protein, a three-ounce serving of halibut contains 23 grams of protein.

This white fish is low in fat but high in protein and other essential nutrients.

Opt for Pacific over Atlantic halibut, as Pacific varieties are considered more sustainable than others.

Halibut is also high in selenium, which your body needs for detoxification and to prevent damage from toxins and free radicals.

 

Cultured Dairy

Six ounces of cultured yogurt or kefir contains between six and nine grams of protein.

Not only are cultured dairy products an excellent source of protein, but they are also high in vitamins and minerals and provide the right balance of fat, carbohydrates, and protein.

The beneficial probiotics found in these and other fermented foods contain helpful bacteria that are good for your digestive system.

Probiotics can support your immune system and help you lose weight, as well.

Greek yogurt, sheep’s milk kefir, and goat’s milk yogurt are all excellent options for cultured dairy products.

 

Goat Cheese

Goat’s milk contains a different type of casein protein (A2) than cow’s milk (A1), and this type of protein is easier for humans to digest.

Soft cheeses, such as goat cheese and feta, not only provide you with seven grams of protein per one-ounce serving, but you can more readily absorb and use this protein.

And the medium-chain fatty acids in goat cheese and other raw cheeses can help lower your cholesterol and provide you with much-needed energy.

 

Tuna

Tuna is another fish that is an excellent option for a high-protein diet.

White, yellowfin, and albacore tuna all provide about 25 grams of protein per three-ounce serving.

Tuna is tasty and versatile, offering many different preparation options, as well.

 

Other Animal Protein Sources

Other good animal-based sources of protein include:

• Cow’s milk
• Cottage cheese
• Pork tenderloin
• Turkey breast
• Shrimp

When purchasing high-quality animal sources of protein, there are a few points to consider.

Try always to buy organically-raised and grass-fed products whenever possible.

Cage-free animals that receive no antibiotics produce higher quality meats and milk than those fed with the grain or treated with drugs.

Raw and unpasteurized dairy is preferred to conventional products, as is wild-caught to farm-raised fish.

When animals are treated naturally and humanely, they provide products with more and healthier amino acids.

These animals are fed more nutrient-dense diets and live a higher quality of life.

The nutrients from these animals will be better than those raised in poor conditions or with a lesser quality of life.

 

Best Plant-Based Sources of Protein

Many people think, falsely, that protein only comes from animal products.

In fact, many plants contain protein and eating a high-protein diet while abstaining from animal products is very easy.

There are plenty of plant sources of this essential macronutrient.

The following are just a few examples of the high-quality proteins available to vegans, vegetarians, and those who wish to include more plant-based sources of protein in their diet.

 

Tofu

A three-ounce serving of tofu contains 12 grams of protein, making it an easy meat-free substitute for many animal products.

Tofu, which is made from soybeans, is an inexpensive and nourishing, high-protein food source.

Tofu is also low in fat, simple to cook with, versatile, and contains phytonutrients that are beneficial to your health.

Silken tofu also makes an excellent milk substitute for those with allergies or sensitivities.

 

Edamame

Green soybeans are also known as edamame, and a one-half cup serving of this plant provides eight grams of protein.

Edamame provides lots of fiber as well as protein and nutrients.

This versatile plant is easy to prepare and can be seasoned according to your taste.

It makes an excellent snack or side dish for any meal.

 

Cocoa Powder

It’s full of deep flavor.

Two tablespoons of cocoa contain 2 grams of protein.

Cocoa powder can be added to the puddings, shakes or oatmeal and boost the benefits of these dishes.

Cocoa powder also provides you with such essentials like magnesium and fiber, both are important to increase muscle growth.

 

Lentils

A one-cup serving of lentils contains 18 grams of protein, making it an excellent plant-based source of protein.

Lentils contain not only a lot of fiber and protein but also folate, manganese, potassium, iron, phosphorus, and B vitamins (21).

Lentils are a great way to stabilize your pH levels as well as regulate your blood sugar, improve your digestion, and enhance your heart health.

 

Quinoa

This ancient, whole grain contains up to eight grams of protein in every one-cup serving.

Quinoa comes from South America, and the ancient cultures of the Andes Mountains have understood its nutritional importance for centuries.

Quinoa is different than many plant-based sources of protein because it contains all nine of the essential amino acids your body needs.

Quinoa is versatile as a grain, and its nutty flavor makes it a wonderful addition to many meals.

 

Chickpeas

Chickpeas are widely known as garbanzo beans and used to cook hummus.

Delicious hummus gives you 6 grams of protein in only a half of a serving!

The great taste of chickpeas adds a unique flavor to any dish.

Your curries, tacos, and stews will taste even better with this high-fiber product!

 

Black Beans

A single cup of black beans can provide you with up to 15 grams of protein.

Black beans and other legumes are excellent sources of protein and fiber, making them useful for anyone wishing to improve their health.

Because beans are high in fiber and protein, they add to the feeling of fullness like no other food.

Beans are excellent for stabilizing blood glucose levels, and they make it easier for your body to absorb other nutrients in your diet (22).

 

Tempeh

Another food made from soybeans, tempeh is fermented tofu that is pressed into a compact cake.

Tempeh, like tofu and other meat-free options, is versatile and can be used in many different ways.

A three-ounce serving of this food contains 15 grams of protein.

Not only does tempeh contain lots of protein, but it is also rich in probiotics, which provide the numerous health benefits already described.

Tempeh is rich in calcium, which supports healthy bones, and helps lower oxidative stress because of its high concentration of antioxidants.

 

Corn

You may not think of corn as high in protein, but one cup of this tasty vegetable provides 16 grams!

Eating fresh, frozen, or canned corn by itself or in recipes is a great way to add additional protein to any meal or snack.

 

Buckwheat

A one-cup serving of buckwheat can give you six grams of protein.

A relative of rhubarb, buckwheat is used to make soba noodles in Japan, can be ground into flour to make many different foods, or can be eaten as groats in breakfast cereal.

Buckwheat can improve your circulation, control your blood sugar, and help lower your cholesterol.

 

Almonds

Almonds and other nuts are excellent sources of protein.

A one-quarter cup serving of almonds contains five grams of protein, making them a perfect addition to any snack, salad, or other meal.

Almonds also have antioxidants, fiber, and many essential nutrients.

They are an excellent source of unsaturated fatty acids, which can help improve your cardiovascular health, decrease inflammation, and improve your brain health.

Nut butter made from almonds and other healthy nuts are also excellent options.

 

Peanut Butter

In just two tablespoons of peanut butter, you will get eight grams of protein.

Peanut butter and other nut kinds of butter are great additions to any meal or snack as a quick and easy source of protein and amino acids.

Always pay attention to additional ingredients in peanut and other nut kinds of butter.

Avoid added sugars or other unnecessary additives.

You can also opt for powdered peanut butter, which offers all the protein benefits with significantly less fat.

 

Broccoli

Broccoli is an incredibly healthy food, and one cup of this vegetable contains up to three grams of protein.

You will also get lots of Vitamins C and K as well as potassium and fiber when you eat broccoli.

Compared to many other vegetables, broccoli’s calories-to-protein ratio is excellent.

Other good plant-based sources of protein include:

• Brown rice
• Seeds, such as pumpkin, sunflower, chia, or flaxseed
• Oats, especially oat groats and steel-cut oats
• Leafy greens, like kale and spinach
• Avocados
• Brussels sprouts, cauliflower, and other cruciferous vegetables
• Peas
• Mushrooms
• Potatoes
• Amaranth
• Spirulina
• Sun-dried tomatoes
• Artichokes

 

Understanding Protein and Its Importance

Proteins are comprised of amino acids that combine in long chains.

Protein is found in nearly all types of foods, from plants to animals, and some sources of food contain more protein than others.

The amino acids found in proteins are necessary for your body’s metabolic processes to work.

Some amino acids, like arginine, glycine, and glutamine, break down, move, and store all of the other nutrients you get from your food, including minerals, vitamins, water, fats, and carbohydrates.

Your body makes many of the 20 amino acids it needs, but the rest must come from the food you eat.

These are sometimes referred to as “essential amino acids,” because you cannot make them and therefore must eat foods that contain them.

When your diet lacks a sufficient amount and diversity of the amino acids it needs to function, the results can range from lack of energy to metabolic disorders.

Other consequences of insufficient proteins and a lack of essential amino acids include instability of blood glucose levels, difficulty managing your weight, inability to concentrate, memory problems, loss of muscle mass, and mood swings.

It is crucial that you eat a variety of protein sources to supply your body with all the different amino acids it needs for optimal health.

When your diet consists of the same protein sources repeatedly, you will develop deficiencies in one or more areas, and your health could suffer dramatically.

Your body uses the amino acids in proteins to create new cells for all parts of your body, including your skin and hair, which means you are in constant need of replenishment in order consistently to be creating new cells and tissues.

A deficiency in protein, or in one or more of the essential amino acids your body needs, can manifest in many different ways.

The symptoms or consequences of protein deficiency include:

• Lack of energy
• Anxiety and mood swings
• A slow metabolism
• Sleep disorders, including insomnia
• Decreased immunity
• Difficulty healing wounds and infections
• The trouble with concentration and cognition
• Fluctuating blood sugar levels
• Difficulty building new muscle or maintaining muscle mass
• Digestive problems, including excess gas and constipation

 

What is High-Quality Protein?

While the body can make many of the 20 amino acids it needs for proper functioning, your daily food intake must supply the remainder of these building blocks.

Each of these 20 amino acids is unique, serving different functions within your body.

Eating a wide variety of protein-rich foods helps ensure that you are getting all the amino acids you need and that you do not lack in one or more of the essential amino acids your body cannot manufacture (2).

It is extremely rare in developed countries like the U.S. for people to experience a true protein deficiency that results in malnutrition.

It is not uncommon, though, for people to become deficient in specific amino acids or to lack sufficient protein in their diets for full and robust health.

This is why not it is not only important to eat the right amount of protein but also to consume a wide variety of protein sources.

This will ensure you are getting all of the amino acids you need.

Those who are eating fewer calories or those who are abstaining from animal products, such as vegans or vegetarians, are at a higher risk for deficiencies in certain amino acids, so they must more closely monitor their diets to monitor the intake of the essential amino acids.

While many animal products, such as meat and dairy, contain the essential amino acids, many plant-based sources of protein do not.

Therefore, it is necessary to combine a variety of sources of plant-based proteins to create a complete protein containing all of the essential amino acids.

 

How Much Protein Do I Need?

Many factors influence your daily protein needs.

Traits such as age, gender, body weight, activity level, and fitness goals all play a role in determining how much protein your body needs each day.

Some medical conditions also require varying amounts of protein in the diet, affecting your daily intake.

The USDA recommends a minimum of 56 grams of protein per day for men and 46 grams of protein per day for women.

These recommendations are the bare minimum to avoid a deficiency and are meant for a person of average weight and a moderate activity level (3).

These recommendations do not consider more active people, those with medical conditions, those trying to lose weight, or those trying to build muscle.

In general, we recommend eating more than this minimum requirement of protein each day to achieve better health.

Before we examine complete proteins further, though, we need to know how much protein the average person needs in a day.

How much is enough, and how much is too much?

The answer is, surprisingly, not simple.

A better ratio for your protein intake is to eat one gram of protein for every two pounds of your body weight.

An easy way to calculate this number is to divide your body weight by two.

This will equal your target amount of protein each day.

The average woman weighing 150 pounds then would aim to eat 75 grams of protein each day, while the average 180-pound man would try to eat about 90 grams of protein daily.

A good goal is for at least 30 percent of every meal or snack to be comprised of a quality source of protein.

This will ensure that you are getting sufficient protein and a variety of amino acids as well as preventing overeating of less healthy foods, like simple carbohydrates, sugar, and junk food.

Instead of eating a large serving of protein at just one or two meals, try to eat smaller amounts throughout the day, including breakfast and snacks.

This will help you get all the benefits from eating plenty of protein, including stable blood glucose levels, reduced hunger, and a steadier metabolism.

Divide your total daily allowance of protein evenly by three or four, depending on how many meals you eat per day, to determine your protein target for each part of your day.

Your body can only utilize so much protein at any given time, and if you only eat large portions, the excess you cannot use immediately will be stored as fat or eliminated.

Your body does not effectively store protein, so when you eat smaller portions steadily throughout the day, you are providing your body with the essential amino acids it needs in amounts it can process and use right away.

 

Protein’s Benefits for Your Health

In addition to promoting better metabolic processes and giving you more energy, the amino acids in proteins have also been shown to reduce and treat cardiovascular diseases, obesity, diabetes, infertility, and some neurological disorders (4).

Researchers have identified additional health benefits of eating enough protein, as well.

 

Protein Can Help You Lose Weight

Most diets these days seem to focus on counting calories or depriving your body of one or more whole food groups.

Eating a diet that is high in protein and lower in carbohydrates and other macronutrients will help you feel more satisfied for longer periods and can eliminate many of the cravings you may be having for sugary or other high-carbohydrate foods.

A high-protein diet is anything but depriving, as most foods contain some amount of protein.

Even those who choose a vegan or vegetarian lifestyle still have many protein sources among which to choose.

As a weight loss strategy, eating more protein while reducing caloric intake, along with other healthy changes to your diet and exercise routine, can help lower your weight and burn fat.

Compared to carbohydrates and other macronutrients, protein fills you up and helps you feel satiated longer (5).

When you feel fuller longer, you are less likely to consume other foods, including those high in fats and sugars, that are likely to increase your weight.

Overeating of sugary and high-carbohydrate foods is much easier than overeating of protein sources (6).

When you eat proteins, your body engages in thermogenesis, because it takes more energy to digest this type of food than others that are easily digested (7).

That makes protein ideal for weight loss efforts.

If you are trying to build muscle, which also burns more calories than fat, then a high-protein diet can also assist in those efforts, as well.

 

Protein Can Regulate Your Blood Sugar

Your body needs a hormone known as insulin to metabolize proteins, fats, and carbohydrates.

Metabolizing carbohydrates requires a great deal more insulin than fats or proteins.

This means that eating protein does not cause significant spikes in your blood glucose levels, unlike when you consume foods that are high in sugar or other carbohydrates (8).

Eating foods that contain protein has a minimal effect on your glucose levels, and in some cases, eating protein can inhibit the absorption of sugar from the foods you are eating.

A high-protein diet, therefore, can prevent your blood sugar from spiking, helping to avoid Type 2 diabetes.

Protein also provides you with a steadier source of energy, keeps your appetite and cravings in check, and stabilizes your mood.

 

Protein Helps You Build Muscle

If you are trying to build or maintain healthy muscle mass, you need protein.

Proteins not only are the building blocks of muscles but also for the supporting tissues like tendons and ligaments.

Whether you are a bodybuilder or someone looking to lose a little weight, lean muscle mass is essential.

When you are not getting enough amino acids from the foods you eat, your body starts to use the amino acids from your muscle fibers to perform necessary functions, leading to muscle atrophy.

Eating protein is especially critical after exercise, because, after strenuous use, your muscles are actually damaged and need to be repaired (9).

Protein enables your muscles to recover more quickly after a workout, so eating a small amount of protein both before and after exercise can mean less pain and a quicker turnaround for your muscles.

 

Protein Can Enhance Your Mood

The amino acids found in high-protein foods are necessary to support hormonal balance.

These hormones can play a significant role in your mood and help control mental health issues like anxiety.

Proteins assist in the function of neurotransmitters by synthesizing the hormones that calm your nerves and keep you thinking positively (10).

When you lack certain key amino acids, you can experience moodiness and weakness as well as increased mental health problems like depression and anxiety.

Your blood glucose levels are also linked to your mood and irritability, so stabilizing them with added protein can also prevent these swings due to fluctuating sugar levels.

 

Protein Maintains Healthy Bones

You cannot only help build muscle but also improve your bone health by eating a diet rich in high-protein foods.

In addition to the minerals of calcium and magnesium that are necessary for bone health, your body also needs several essential amino acids to maintain bone density (11).

Without high-protein foods as a part of your diet, you may lack these essential amino acids, and your bones may suffer.

When you eat a high-protein diet, your bones heal faster after injury, and you prevent problems such as weakness, fractures, and osteoporosis.

Protein allows your body to absorb calcium more easily.

When people eat a diet that is low in protein or does not contain the necessary essential amino acids, they are unable to metabolize phosphate and calcium, which can lead to problems with bone formation and healing (12).

 

Protein Helps Keep Your Heart Healthy

Eating a diet higher in protein can lower blood pressure, improve cholesterol levels, and decrease triglyceride levels, all of which are healthier for your heart (13).

One of the significant reasons that a diet higher in protein helps protect your heart is it is not as likely to cause imbalances in blood sugar levels.

High blood sugar can lead to diabetes, obesity, and other disorders that place additional pressure on your heart.

Eating lean sources of protein can lower your LDL cholesterol, traditionally referred to as the “bad” cholesterol, as well.

 

Protein Helps Your Brain Function Better

The amino acids in proteins are an essential part of the production of neurotransmitters, hormones, and enzymes that are crucial for proper cognitive function.

Your brain needs all of these chemicals to concentrate, remember, and focus.

Without the adequate amount of protein, your ability to learn and complete complex tasks can suffer.

Not only can your cognition be impaired due to a low-protein diet, but your motor skills, coordination, and other functions may be impacted, as well (14).

Eating enough proteins that contain the essential amino acids is, therefore, critical for brain health.

 

Protein Slows the Aging Process

Protein is necessary to synthesize glutathione, which is also known as the “master” antioxidant.

Stored in your body’s cells, glutathione detoxifies and helps eliminate harmful compounds, like carcinogens, that age us and impact our longevity.

To keep proper levels of glutathione, your body requires enough protein to maintain homeostasis.

When you lack sufficient glutathione, you have higher levels of oxidative stress.

The more oxidative stress you have, the more likely you are to suffer from age-related disorders, including Parkinson’s disease, sickle cell anemia, cancer, Alzheimer’s disease and other forms of dementia, as well as liver disease, cystic fibrosis, and any number of infections (15).

In addition to helping prevent disease and age-related disorders, protein and the amino acids they supply help slow or stop sarcopenia, which is the muscle loss we suffer as we age (16).

Eating enough protein can support muscle mass retention, keep your bones strong, and help you maintain the cognitive and motor functions needed to stay strong and healthy as you get older.

A lack of essential amino acids can also contribute to such age-related problems as macular degeneration and cataracts.

Aging also impacts your body’s ability to make amino acids, which is why it becomes more important as you get older to be sure you are eating sufficient amounts of protein.

This will ensure that your memory stays sharp, that you have enough energy, and that your balance and coordination are stable.

 

Suggestions for Complete Proteins

Complete proteins contain all nine of the amino acids your body cannot produce on its own.

Sometimes, it is necessary to combine different foods in one meal to ensure you get all of these essential amino acids.

Many of the animal products listed above are already complete proteins, while it is more challenging to find plant-based sources that contain all the essential amino acids.

Combining various plant sources, though, can help you create a complete protein.

Examples of combinations of foods that provide complete proteins include:

• Legumes with nuts, grains, dairy, or seeds
• Dairy with nuts
• Grains with dairy
• Dairy with legumes and nuts or seeds

A word of caution about focusing too much on eating “complete proteins.”

While it is true that most animal products contain all nine essential amino acids, while most plants do not, dietitians agree that it is not necessary to eat all of these essential amino acids at every meal.

By eating a wide variety of foods throughout the day, those who do not eat animal-based proteins are still very likely to get all of the essential amino acids they need for their continued good health.

The following are meals, snacks, or dishes that contain all the necessary amino acids you need to be healthy and well.

• Beans with rice or whole-grain tortillas
• Peanut or other nut butter with whole-grain or sprouted bread
• Tofu with brown rice, quinoa, or other whole grain
• Hummus and whole-grain pita
• Greek yogurt and nuts
• Lentil soup with sprouted or whole-grain bread
• Whole grain cereal and milk
• Quinoa salad made with black beans and feta

 

Can You Eat Too Much Protein?

In the recent past, some have raised concerns that a high-protein diet can cause harm to the liver or kidneys or result in lower bone density.

These claims have all been debunked by recent scientific inquiry.

There are very few negative effects that can occur to your body or overall health if you eat a high-protein diet.

However, eating predominantly from one type of food can impact your health and wellness.

First, if you are eating too much of anything that your body does not need, you run the risk of weight gain.

If you are taking protein supplements or eating very high amounts of protein, and your body is not using those calories, they will be stored as excess fat, which can contribute to weight gain.

So, it is still crucial that you only eat as much protein as you need.

When you opt to eat sources of protein that do not also contain healthy fats, carbohydrates, and other macros- and micronutrients your body needs, your diet is imbalanced, and your health can suffer.

If your plate is filled with mostly protein all day every day, you are not getting the adequate nutrition you need, and your body will stop functioning properly over time.

Vegetables, fruits, healthy fats, and whole grains are all necessary for your health, and skipping these in place of only protein sources will lead to additional problems.

Also, your muscles are capable of absorbing only so much protein at a time, usually about 35 grams per meal, so if you are eating more than this, your body will either store this extra as fat or merely flush it out.

Either way, it is waste that you do not need.

True health comes from a variety of foods with many different macros- and micronutrients, so it is important to choose different sources of protein, and also eat foods with different health benefits at each meal and snack.

A well-rounded diet should include about 45 percent of calories coming from carbohydrates, about 25 percent coming from healthy fats, and about 30 percent from protein.

This will give you the energy you need, the nutrients needed to support your health, and the variety your body craves.

 

Conclusion

Your body needs the protein in the foods you eat to perform its daily functions as well as to repair, grow, and develop normally.

Proteins are made up of long chains of amino acids, and these are essential to the metabolic processes your body carries out each day.

While your body can produce many of the needed 20 amino acids, nine of these must come from food sources.

If your diet is low in protein, you run the risk of amino acid deficiencies that can cause mood swings, insomnia, decreased immunity, fluctuations in blood glucose levels, lack of energy, and many other problems.

Protein plays a vital role in your overall health and well-being.

You should aim to eat about one gram of protein for every two pounds of your body weight.

If you are active, building muscle, or trying to lose weight, you can increase this ratio to about 1.5 to 1.75 grams of protein per two pounds of weight.

Many animal-based foods contain high amounts of protein, as do many plant-based sources.

Some of the best sources of animal proteins include grass-fed beef, eggs, organic chicken, wild-caught fish, bone broth, halibut, cultured dairy, and soft cheeses.

Some of the best sources of plant proteins include tofu, edamame, lentils, quinoa, tempeh, almonds, beans, nuts, and nut kinds of butter.

A complete protein contains all of the essential amino acids that your body cannot produce on its own.

In general, animal-based sources of protein include all of the essential amino acids you need, but many plant-based proteins only contain a limited number of amino acids.

While eating a diet high in protein is not necessarily bad for your health, you should still be eating a wide variety of foods that contain all of the necessary macronutrients your body needs for optimal health, including carbohydrates, healthy fats, and fiber.