The highest-protein food on most lists isn’t chicken, it’s a tie between what builds the protein and what makes it usable. Dietitians say the grams are only half the story. “Protein makes up the structure of every cell and tissue in the body, including our muscles, connective tissues, organs, hair, skin, and nails,” says Brittany Michels, MS, RDN.
Plant Protein That Earns Its Place
“No pantry is complete without canned or dried beans for affordable, sustainable and fiber-rich plant protein,” says Maggie Moon, MS, RD. Lentils punch similarly: they’re “a humble hero, tiny in size and big in protein content with the bonus of dietary fiber,” says Carolyn O’Neil, MS, RDN. And soy is the Swiss Army knife: “I can’t think of a more versatile protein food, tofu can be sweet, savory, firm or silky smooth,” Moon says.
Where Animal Protein Pulls Ahead
Complete proteins, the ones with all the essential amino acids, are where animal sources shine. “Cow’s milk contains all the essential amino acids, making it a high-quality source of protein,” says nutritionist Shannon Western, MSc. Fish adds more than grams: “Salmon is also well-known for providing brain-supportive omega-3s, which are anti-inflammatory and help maintain the cell membrane integrity of our neurons so they can function at their best,” Moon says, while “canned tuna is shelf-stable, great for quick meals and contains omega-3 fats that support heart and brain health, which many of us don’t get enough of,” says Ana Reisdorf, MS, RD.
Joseph has been writing and editing for a wide variety of publications over the last decade. He loves covering news in the health and wellness space and has written extensively about all aspects of wellness for a wide range of publications.
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