Nutrition

Which Types of Protein Should You Be Eating Each Day? Here Are 20 Healthy Ideas

Written by Claire Hannum

Updated on October 22, 2024

No matter what you do with your days, there’s one building block that your body needs to do it with ease: protein.

A diet rich in protein is a cornerstone of feeling energetic, vibrant, and healthy. But what actually is protein? And how do you make sure you’re getting enough?

In the following blog, you'll learn what protein is, why you need it, and the optimal amount of grams to consume per day. Plus, you'll see which 20 foods are high in protein so that you can add them to your grocery list and have a better chance at hitting your daily protein goals.

Table Of Contents

What Is Protein, and Why Do You Need It?

Protein is one of the most important nutrients in the body. It works to grow and replenish your cells, and is responsible for a host of functions that are vital to keeping you healthy and happy (1).

In the more technical sense of things, proteins are made up of long chains of amino acids that are all linked together. There are thousands of different proteins in your body, and each is made up of a combination of 20 different amino acids (2).

Protein helps your body create new cells and repair the ones you already have. It also supports growth in young people and pregnant women. It can help you feel fuller and avoid energy crashes. As you age, protein is especially helpful in maintaining bone health and muscle strength.

Is There a Best Time to Eat Protein?

Getting the most out of protein is all about how much of it you eat and when you eat it. In general, consuming protein in the morning is your best bet for overall well-being (3). When you eat a high-protein breakfast, you can help boost weight loss, improve your muscle health, stay fuller longer, and boost how many calories you burn (4).

How Much Protein Do You Need?

While experts agree that protein is vital, many still disagree on exactly how much daily protein is enough (5). The recommendation range is large, with dietitians saying that you need anywhere from 10% and 35% of your daily caloric intake to come from protein (6, 7).

However, for the average sedentary adult UNDER the age of 50, the suggested protein intake is 0.8 grams per kilogram of body weight, or 0.36 grams of protein per pound.

For example, someone who weighs 75 kilograms (or 165 pounds) should aim to eat 60 grams of protein each day. And if that person is more physically active, their daily protein requirements increase.

20 Healthy Sources of Protein

Ready to ramp up your protein routine? Here are some healthy sources…

1. Grass-Fed Collagen

  • Collagen Peptides: 1 scoop = 5-10 grams*

*Depending on the brand

Grass-fed collagen offers a wide range of health benefits, including stronger bones, a decrease in joint pain, increased muscle mass, glowing skin—and of course, protein (8, 9)!

What does grass-fed collagen mean?

The difference between grass-fed and grain-fed beef is astonishing…

Grain-fed cows eat a diet of genetically modified corn, soybean, and grains that are full of pesticides. And as if things couldn’t get any worse, these cows live painful, short lives in cramped quarters, resulting in meat that often contains drug-resistant bacteria, including salmonella (11).

Cows who are grain-finished are briefly allowed access to grass—the very thing that cows are supposed to eat—for a short portion of their lives, but are then finished off with an unhealthy grain diet to get them ready for slaughter.

Grass-fed cows, on the other hand, spend their entire lives on pastures, just as they were made to do. They eat a diet of grass, plants, and shrubs, ultimately leading to healthier beef.

Stir some collagen into your coffee or smoothie each morning for an easy boost.

2. Hydrolyzed Beef Protein

  • 1 scoop = 20-28 grams of protein*

*Depending on the brand

Hydrolyzed beef protein is derived from a beef infusion process that preserves important vitamins, minerals, and amino acids.

Because it contains all 9 essential amino acids, hydrolyzed beef protein is considered a complete protein.

3. Lean Grass-Fed Beef

  • 3 oz cooked = 21 grams of protein

When enjoyed in moderation, lean beef is a great source of protein, iron, zinc, and vitamins B12 and B6.

However, it should be noted that beef can be associated with higher risks of certain health issues, so make sure lean beef is a small percentage of your animal protein intake, and opt most days for alternatives like fish and poultry (12, 13).

4. Grass-Fed Bison

  • 3 oz cooked = 21 grams of protein

In addition to high levels of protein, grass-fed bison is rich in vitamin B, iron, selenium, and zinc. It’s a great beef alternative for anyone watching their triglycerides (14).

5. Organic, Pasture-Raised Chicken

  • 3oz cooked = 25 grams of protein

Chicken is full of protein, niacin, phosphorous, and selenium. When eaten as part of a veggie-rich diet, poultry is associated with a lower risk of heart disease, obesity, cancer, and other health issues (15).

6. Organic, Pasture-Raised Turkey

  • 3 oz cooked = 23 grams of protein

Turkey is high in protein, lower in fat and calories, and stocked up with zinc, vitamins B12 and B6, and other beneficial ingredients (16).

7. Organic, Pasture-Raised Duck

  • 3oz cooked = 20 grams of protein

In addition to protein, duck meat offers B vitamins, omega-3 fatty acids, and half of your body’s daily iron needs (17).

8. Organic, Pasture-Raised Eggs

  • 1 large egg = 7 grams of protein

Not only are eggs delicious, but they’re also incredibly versatile to eat! These breakfast favorites are high in HDL (“good” cholesterol), iron, phosphorous, vitamins A and B12, choline, and of course, protein (18).

9. Wild-Caught Fish

  • Wild Salmon: 3 oz cooked = 20 grams of protein

Salmon and other wild-caught fish are chock full of omega-3 fatty acids, vitamins A, B, and D, zinc, potassium, and iron. It’s an excellent heart-healthy protein option (19).

10. Lentils, Peas, & Green Beans

Lentils, peas, and green beans are some of the most protein-rich foods out there...

  • Lentils: 1 Cup = 18 grams of protein

These tiny pulses from the legume food family are a great vegetarian protein option. Brown, green, red, and yellow lentils are all delicious protein sources (20).

  • Peas: 1 Cup = 8 grams of protein

Peas make a tasty boost to all kinds of healthy recipes—and along the way, they’ll amp up the protein content of any dish (21).

  • Green Beans: 1 Cup = 1.8 grams of protein

High in both protein and fiber, but low in calories, green beans are an excellent addition to any meal (and a fantastic source of vitamin K).

11. Nuts

Nuts are both rich in protein and absolutely delicious. A few of the most protein-packed options include…

  • Almonds: 1 oz (about 24 almonds) = 6 grams of protein

Almonds are an excellent source of protein, vitamin E, antioxidants, and healthy fats. You’ll get the biggest health boost if you eat them with the skin. 

  • Walnuts: 1 oz (about 14 walnut halves) = 4.5 grams of protein

Walnuts have more omega-3 fatty acids than any other nut, and have been associated with a lowered risk of heart disease (22).

  • Brazil Nuts: 1 oz (about 8 medium Brazil nuts) = 4 grams of protein

An exceptional anti-inflammatory food, brazil nuts contain several important nutrients, including protein, fiber, magnesium, copper, and selenium. Selenium is crucial for thyroid function, helps balance mood, and boasts anti-cancer properties (23, 24).

12. Seeds

These seeds weigh in at some of the highest protein levels around…

  • Hemp Seeds: 3 tbsp = 10 grams of protein

Hemp seeds have a mellow, nutty flavor and can be sprinkled on any dish or added to smoothies for an extra protein boost. They contain all nine amino acids, making them a complete protein (rare among plants), and are rich in magnesium, calcium, iron, zinc, selenium, omega-3 and omega-6 fatty acids, and more (25).

  • Pumpkin Seeds: 3 tbsp = 9 grams of protein

Pumpkin seeds contain phosphorus, manganese, iron, copper, B vitamins, vitamin K, and vitamin E. They are high in magnesium (excellent for the heart and so many critical bodily functions as we mentioned for almonds above) and a rich source of zinc (important for immunity, sleep, sexual function, and mood) (26).

  • Chia Seeds: 3 tbsp = 6 grams of protein

Chia means “strength” in the Mayan language, and warriors used these little seeds for fuel. With protein, fiber, omega-3 fatty acids, and other healthy ingredients, chia seeds are an excellent option in pudding or other dishes (27).

  • Flax Seeds: 3 tbsp = 6 grams of protein

In addition to providing protein, flaxseeds contain fiber, high amounts of omega-3 fatty acids, manganese, magnesium, and phosphorus. They’re known to improve hair and skin health, promote weight loss, and support digestive health. Flaxseeds also boast high amounts of antioxidants, may help prevent certain types of cancer, and aid in weight loss (28).

13. Unsweetened Plant-Based Yogurt

  • 5.3 Ounces of Kite Hill = 4 grams of protein

Our favorite plant-based yogurt is Kite Hill, an almond-milk yogurt with live, active cultures and rich in plant-based protein. There are all kinds of tasty plant-based yogurts on the market that are loaded with protein—just make sure to reach for the unsweetened varieties (29).  

14. Asparagus

  • 1 cup = 2.9 grams of protein

This refreshing veggie is great grilled, steamed, or roasted. It’s high in protein, folic acid, fiber, potassium, thiamin, vitamins A and C, and other nutrients (30). 1 Cup = 2.9 Grams Protein.

15. Avocados

  • 1 medium avocado = 3 grams of protein

This tasty, creamy snack is rich in fiber, healthy fats, vitamin C, vitamin E, folate, and many other beneficial ingredients (31). Add it to your salad, gluten-free toast, grass-fed burger, and more!

16. Chickpeas

  • ½ cup cooked = 7.5 grams of protein

Chickpeas contain protein and starchy carbohydrates. They also offer high amounts of fiber, (which supports healthy digestion), and iron, zinc, folate, phosphorus, and B vitamins. These vital nutrients may be lacking in those who do not consume animal products.

Soak chickpeas and prepare them properly to reduce antinutrient content. Chickpeas are most often enjoyed as hummus—a delicious dip for raw veggies (32).

17. Broccoli

  • 1 cup = 2.6 grams of protein

This tree-like veggie offers protein, fiber, vitamins K and C, and other vital nutrients (33)!

18. Brussels Sprouts

  • 1 cup = 3 grams of protein

Brussels sprouts feature plenty of vitamin K, vitamin C, fiber, and of course, protein (34).

19. Cauliflower

  • 1 cup = 2.1 grams of protein

This protein-filled, nutrient-loaded veggie is versatile enough to enjoy in dozens of different ways. Say hello to cauliflower pizza, rice, mash, or even just plain cauliflower (35).

20. Artichokes

  • 1 medium artichoke = 4.2 grams of protein

These low-fat thistles are full of protein, fiber, folate, vitamins C and K, phosphorus, magnesium, and more (36).

The Bottom Line

Protein is a vital part of a healthy lifestyle, especially as we age. Getting enough protein each day is paramount, but thankfully, it’s easier than ever to do so.

Whether you’re enjoying grass-fed beef, wild-caught fish, free-range poultry, or plant-based options, the right protein sources can keep your muscles strong and energy levels up.

Claire Hannum
Article by

Claire Hannum

Claire Hannum is a New York City-based writer, editor, wellness seeker, and reiki practitioner. Her writing has appeared in Self, Health, Prevention, and over a dozen other publications.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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