A Healthy Protein Guide: What To Eat and Limit

You have options when it comes to putting protein on your plate. Lots and lots of options. But as you’re considering what proteins to include, remember this: Not all proteins are created equal.

For example, both hot dogs and cooked lentils offer protein — but one brings a little more to the table when it comes to nutrition and your health. (It’s lentils, just to be clear.)

“There’s more to it than just getting as many grams of protein as possible,” says registered dietitian Julia Zumpano, RD, LD. “Quality matters — and a lot of us don’t regularly consume good-quality protein that enhances our overall diet.”

What makes a protein source a good choice?

Foods aren’t made of protein alone. That’s why simply comparing the number of protein grams on two nutrition labels doesn’t really tell you which might be the healthier choice.

Other factors matter, too, including the food’s overall nutrient profile. Consider how much added sugar, sodium or saturated fat it contains. Look at whether it provides beneficial nutrients, like fiber, vitamins and minerals.

“Over the long term, all of these affect your health,” says Zumpano.

Ideally, she recommends getting most of your protein from a variety of whole or minimally processed foods. That can include animal-based products, as well as plant-based protein sources.

What might that look like for meals? Start with these healthy protein sources.

Fish

If you’re fishing for a healthy protein, the seas are an excellent place to start. Like other animal proteins, fish naturally provide a concentrated source of protein. Fish generally contain about 7 grams of protein per ounce, although the exact amount varies by type.

Many fish are also lower in saturated fat and higher in omega-3 fatty acids, a one-two combination that makes them a standout for heart health. They’re also packed with key nutrients like vitamin D.

“Fish is a phenomenal protein source,” says Zumpano. “Regularly swapping it in for other meat sources can help you build a healthier and more varied eating pattern.”

Lean red meat

Red meat has a place in a healthy diet. But the key is to choose lean cuts.

Picking a leaner cut gets you protein — about 7 grams per ounce — while minimizing saturated fat. Examples of lean cuts include tenderloin, sirloin, top round and flank steak. For ground beef, opt for 90% lean or higher.

Skinless poultry

Chicken, turkey and other poultry can give you protein without all the saturated fat found in some other meat choices — but how you prepare it makes a difference.

Zumpano recommends going with skinless white meat poultry. Like fish and red meat, it provides roughly 7 grams of protein per ounce. (There’s some variation depending on what you choose.)

Prefer dark poultry meat? That’s OK! It has a place on the table. Ideally, try to choose dark varieties (like legs, thighs and wings) a little less often because they’re higher in saturated fat.

Lean toward baking, grilling or roasting your poultry, too, and go easy on adding salt. Avoid deep-frying chicken or coating it in breading to stay on the healthier side.

Dairy foods

Dairy-based foods can be an easy way to work more protein into your day, especially at breakfast. Zumpano says she often recommends eating Greek yogurt or cottage cheese in the morning.

Greek yogurt typically packs 11 to 12 grams of protein in a half-cup serving. Cottage cheese has 12 to 14 grams of protein in a half-cup serving.

Starting the day with either can pay off later. A protein-rich breakfast can help support steadier energy, blood sugar and appetite levels, which can keep you from crashing as the hours pass by.

Eggs

Eggs are another simple, whole-food protein source that traditionally shines in the morning.

But eggs can also bring a protein boost to your lunch, Zumpano says. Hard-boiled eggs make a good snack, too!

That versatility with eggs makes it easier to spread protein intake throughout your day, which maximizes your body’s ability to get the most out of it. One large egg typically has 6 grams of protein.

Legumes

Plant proteins deserve a regular place on your plate — and not just if you’re vegetarian or vegan. Cooked beans, lentils and other legumes provide about 15 grams of protein per cup, along with benefits you won’t get from meat alone.

“Plant proteins offer a whole slew of powerful vitamins, minerals and antioxidants — and the fiber that’s in it aids in creating a healthy gut microbiome, digestion and regularity,” Zumpano explains.

Nuts and seeds

Nuts and seeds are another easy way to add plant-based protein to your diet when you get the munchies. They offer a healthy dose of protein — on average, 6 to 7 grams per ounce — along with fiber and other nutrients.

The healthy fats found in nuts and seeds can also help manage your blood sugar and appetite throughout the day.

“A handful of nuts or seeds can be a nutrient-dense snack choice that offers far more than chips or other carb-heavy options,” notes Zumpano.

Tofu and tempeh

If you want to make plants the star of the meal, tofu and tempeh are excellent choices. These soy-based foods are rich in protein and have enough texture and heft to serve as meat substitutes.

Tofu typically offers between 10 and 15 grams of protein per half cup. Tempeh is higher at 15 to 20 grams.

But don’t feel like you need to go “plant-only” to use tofu and tempeh. Add them into your meal rotation with red meat, chicken and fish. “Use them to build some variety into your diet,” suggests Zumpano.

High-protein foods to limit

A package that screams “20 grams of protein!” doesn’t automatically make a food healthy.

Some protein choices come with lots of saturated fat or heavy processing that may make them less than ideal.

Try to limit:

• Processed meats: Bacon, sausage, hot dogs and deli meats may contain protein, but they’re also high in saturated fat. That doesn’t mean they’re off-limits forever — but they shouldn’t be your go-to protein sources.
• Fast-food burgers and other fatty meats: Yes, a double cheeseburger or a deli sandwich has protein. They also tend to come with a lot of saturated fat, sodium and calories. Try to limit meals from a drive-thru window.
• Highly processed protein-enhanced foods: Protein chips. Protein cereal. Protein waffles. Yes, protein seems to be everywhere. But everything you eat doesn’t need to be protein-packed. Don’t choose processed food solely for the promise of extra protein.

Tips to make healthier protein choices

You don’t need to obsess over every gram of protein when putting together meals. Instead, focus on quality, variety and nutritional balance. Zumpano recommends:

• Choosing whole foods: Build meals around foods that aren’t heavily processed.
• Mix up your sources: Don’t rely only on animal protein. Include plant proteins, too.
• Spread it out: Many people pack in their protein at dinner and skimp at breakfast and lunch. Aim for a more even distribution.
• Pair protein with fiber: This combination can slow digestion, helping support steadier blood sugar levels and keeping you feeling full longer. It can also make meals and snacks more balanced and satisfying.
• Be skeptical of protein marketing: High-protein is only one part of the nutritional story. Look closely at products to understand better what you’re eating.

“Protein doesn’t have to feel complicated,” reinforces Zumpano. “Find some protein-rich whole foods you enjoy and build meals from there. Do that consistently and your body will get the healthy protein it needs.”