17 Healthy Foods That'll Meet Your Daily Protein Needs (Plant & Animal)

Protein is one of the three macronutrients (along with carbohydrates and fats) that give the body energy in the form of calories, says Eleana Kaidanian, R.D., CDN, CPT-WFS, a registered dietitian and certified personal trainer.

Proteins are frequently referred to as the building blocks of life, as your body is made up of over 10,000 different types of proteins.1

"Proteins are made up of amino acids, which your body uses for basic functions like maintaining hair, skin, nails, and bones, in addition to producing hormones, enzymes, and other chemicals," says J.J. Beasley, M.S., R.D., L.D., a performance dietitian at the University of Georgia.

The recommended dietary allowance (RDA) for adults is 0.8 grams of protein per kilogram of body weight per day. For a person weighing 165 pounds, that works out to about 60 grams of protein per day.

However, it's important to note that the RDA is the absolute minimum intake2 required to prevent the loss of lean body mass and not necessarily the optimal intake for you. In fact, Beasley notes that the American College of Sports Medicine3 recommends 1.2 to 2 grams of protein per kilogram per day. For a person weighing 165 pounds, that works out to between 90 to 150 grams of protein per day.

Research shows that your protein requirements are higher for people who are active2, pregnant, lactating4, or above the age of 655.

If you're trying to add more protein to your diet, aim to eat protein-rich meals and snacks throughout the day.

For instance, if your goal is 100 grams of protein per day, it may sound like a lot when you first start out, but when you break it down meal by meal you might find that it's more doable than you think, says Beasley.

You can easily achieve your goal if you eat three meals a day with 25 to 30 grams of protein each (starting with a high-protein breakfast), and one or two snacks with 5 to 12 grams of protein each, Beasley explains.

Animal-based sources of protein are complete proteins, which means they contain all nine essential amino acids in the proper amounts. However, some animal products come with a hefty environmental footprint.

Chicken is an easy way to get protein because it's so versatile, says Beasley. For instance, you can make crispy chicken thighs, a hearty chicken soup, or a Mediterranean-inspired chicken burger.

Fatty fish offer protein in addition to healthy fats. For instance, a three-ounce serving of salmon offers 21.6 grams7 of protein. Fish also provides several important vitamins and minerals, like iodine, selenium, and vitamin B12, says Beasley.

Kaidanian recommends opting for wild seafood, which you can buy in fresh, frozen, or canned form. If you buy farmed fish, do so from a provider that prioritizes more sustainable practices.

Beef can be a good source of protein, but it's important to choose lean, grass-fed cuts, says Kaidanian. Ideally, your meat will come from a ranch that utilizes regenerative grazing practices that reinvigorate soil health. A lean cut of beef can provide 23 grams8 of protein per three-ounce serving.

Eggs are packed with protein that's easy to absorb, says Beasley. A large egg provides 6.3 grams9 of protein. In addition to being an affordable source of protein, eggs are also easy to cook and extremely versatile, says Kaidanian.

Greek yogurt is a thicker, more concentrated form of yogurt that has more protein, says Kaidanian. A six-ounce serving of Greek yogurt provides 16.9 grams10 of protein.

Unlike most plant proteins, quinoa is a complete protein that contains the right amounts of all nine essential amino acids, says Kaidanian. One cup of cooked quinoa offers 8.14 grams15 of protein.

Tofu is another soy-based product that is a good source of protein. A 100-gram serving of tofu offers 7.17 grams16 of protein.

Beans are high in protein and fiber and naturally low in fat, says Kaidanian. They're also rich sources18 of micronutrients like potassium, zinc, folate, iron, and magnesium.

Almonds are another convenient and portable protein-rich nut you can easily munch on while you're on the go, says Kaidanian. One ounce of almonds offers 6.01 grams21 of protein.

Green peas have one of the highest protein contents among vegetables. One cup of peas offers 7.86 grams22 of protein. Peas23 are also a complete protein that contains all the essential amino acids in the right amounts.

Nutritional yeast, or nooch, is a form of deactivated yeast that has a cheesy, nutty flavor. Sprinkling a little nutritional yeast onto your food can help bump up its protein content. Two tablespoons of nutritional yeast provide 3 grams24 of protein. 

One serving of milk-based whey protein powder can offer at least 25 grams25 of complete protein. Whey protein is known for its quick absorption and digestibility, robust amino acid profile, and high leucine content, says Beasley, so it's great for athletes or those looking to build muscle via muscle protein synthesis.

Kaidanian suggests selecting a grass-fed variety of whey protein powder that has no added flavors, colors, or sweeteners.

Plant-based protein powders are a good alternative to whey if you're vegan or trying to reduce your carbon footprint27.

If you prefer a plant-based protein powder, Beasley recommends opting for a blend that has ingredients such as soy, pea, and hemp in order to ensure you get an adequate amino acid profile. Otherwise, plant proteins may not provide sufficient essential amino acids to meet your needs and you'll have to consume more of them to achieve the same effects.

One scoop (around 35 grams) of plant protein can provide 20 grams26 of protein. However, the actual amount of protein can vary depending on the blend you choose and the mix of ingredients it contains. Beasley recommends opting for a protein powder that contains at least 20 grams of protein and 2 grams of leucine per serving.

If you're wondering how to ensure you eat enough protein at each meal, Beasley says the trick is to plan ahead, buy groceries accordingly, and prep your meals. 

While you're planning your meals, it's important to remember that a healthy diet includes all three macronutrients, which need to be consumed with balance, says Kaidanian.

Protein is an essential nutrient for energy and muscle building. It is also a vital component in hair, skin, bones, nails, hormones, enzymes, and other substances your body makes. Therefore, it's important to make sure you get enough protein in your diet to support your body's needs.