Types of Protein and the Best Sources of Protein

Protein is essential for muscle growth, recovery, and overall health, but not all protein sources are created equal. From animal-based to plant-based options, each has its unique benefits. Let’s break down the best types of protein and where to get them.

1. Animal-Based Proteins

Raw chicken breasts garnished with sprigs of fresh thyme, presented on a slate board with a side of red peppercorns, ready for cooking.

Animal proteins are considered “complete proteins” because they contain all nine essential amino acids.

• Chicken & Turkey – Lean, high in protein, and low in fat. Perfect for muscle building.

  • Chicken Breast (3.5 oz / 100g) – 31g protein; lean, high in protein, and low in fat.

    
    

• Beef – Rich in iron and B vitamins, but choose lean cuts for a healthier option.

  • Beef (3.5 oz / 100g, lean cut) – 26g protein; rich in iron and B vitamins.

    
    

• Eggs – One of the most bio-available protein sources with an excellent amino acid profile.

  • Eggs (1 large egg) – 6g protein; one of the most bio-available protein sources.

    
    

• Fish & Seafood – High in protein and omega-3s, great for muscle recovery and heart health.

  • Salmon (3.5 oz / 100g) – 25g protein; high in protein and omega-3 fatty acids.

    
    

• Dairy (Greek Yogurt, Cottage Cheese, Cheese, Milk) – Offers casein and whey protein, both beneficial for muscle growth and repair.

  • Greek Yogurt (1 cup / 245g) – 20g protein; offers both casein and whey proteins.

  • Cottage Cheese (1 cup / 226g) – 28g protein; slow-digesting protein, great for muscle recovery.

    
    

2. Plant-Based Proteins

A vibrant healthy bowl featuring grilled chicken, cherry tomatoes, broccoli, red peppers, cucumbers, rice, lentils, quinoa, and spiced chickpeas, perfect for a nourishing meal.

Plant proteins can be just as effective, especially when combined to ensure a full amino acid profile.

• Lentils & Beans – High in protein and fiber, great for gut health.

  • Lentils (1 cup cooked / 198g) – 18g protein; high in fiber and iron.

    
    

• Quinoa – A rare plant-based complete protein.

  • Quinoa (1 cup cooked / 185g) – 8g protein; a rare plant-based complete protein.

    
    

• Tofu & Tempeh – Soy-based protein sources rich in essential amino acids.

  • Tofu (3.5 oz / 100g) – 10g protein; soy-based and rich in essential amino acids.

  • Tempeh (3.5 oz / 100g) – 19g protein; fermented soy, higher in protein than tofu.

    
    

• Nuts & Seeds (Almonds, Chia, Hemp, Pumpkin Seeds) – Great for snacking and packed with protein and healthy fats.

  • Almonds (1 oz / 28g) – 6g protein; packed with protein and healthy fats.

  • Pumpkin Seeds (1 oz / 28g) – 7g protein; a nutrient-dense protein source.

    
    

3. Which One is Best?

For muscle building and recovery, a mix of animal and plant-based proteins is ideal. However, if you're plant-based, combining sources (like beans with rice) ensures you get all essential amino acids.