Protein is an essential macronutrient that plays a crucial role in muscle growth, metabolism, and overall health. Whether you are looking to build muscle, lose weight, or simply maintain a balanced diet, including high-protein foods is key. Here’s a list of the top 10 best protein sources, both animal and plant-based, that fit different dietary preferences.
👉 Want to learn more about protein and its role in your diet? Check out our complete guide on macronutrients.
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Why eat protein-rich foods?
Before diving into the list, let’s look at why protein is essential:
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- Supports muscle growth: Protein provides the building blocks for muscles.
- Boosts metabolism: A protein-rich diet increases thermogenesis, helping you burn more calories.
- Aids cell regeneration: Protein is necessary for repairing tissues and keeping your body functioning optimally.
The 10 best protein sources
Animal-based protein sources
- Chicken (31g of protein per 100g)
A lean and high-quality protein, perfect for muscle building and weight management. - Beef (26g per 100g)
Packed with protein and essential nutrients like iron and B vitamins, making it great for energy and muscle recovery. - Eggs (13g per 100g)
A budget-friendly complete protein source rich in amino acids, vitamins B12 and D. - Salmon (25g per 100g)
A top choice for protein and omega-3 fatty acids, promoting heart health and muscle recovery. - Dairy products: cottage cheese and Greek yogurt (10-15g per 100g)
These options are protein-packed, great for digestion, and ideal for snacks or post-workout meals.
Plant-based protein sources
- Lentils (9g per 100g)
A great plant-based protein choice rich in fiber, iron, and minerals, making it perfect for a balanced diet. - Chickpeas (8g per 100g)
A staple in Mediterranean cuisine, they offer protein, fiber, and long-lasting satiety. - Tofu (12g per 100g)
A versatile plant protein that is also an excellent source of calcium and iron. - Chia seeds (17g per 100g)
Tiny but mighty, these seeds are packed with protein, fiber, and omega-3s, ideal for smoothies or yogurt. - Nuts and almonds (15-20g per 100g)
A great snack, providing healthy fats, protein, and magnesium to support energy levels.
How to incorporate more protein into your diet
Diversify your protein intake
For balanced nutrition, mix animal and plant-based proteins. Try a grilled chicken and lentil salad or a tofu and chickpea stir-fry.
Choose high-protein snacks
Boost your energy with almonds, chia seed yogurt, or hard-boiled eggs throughout the day.
Balance your meals
Ensure each meal includes a quality protein source to improve satiety and muscle health. Pair grilled salmon with roasted vegetables or prepare a vegetarian dish with tofu and chickpeas.
Calculate your protein needs
👉 Want to know how much protein you need daily? Use our macronutrient calculator.
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Protein and Australian food culture
In Australia, several local foods are excellent protein sources. Here are some great choices:
- Kangaroo meat – A lean and high-protein alternative with less fat than beef.
- Barramundi – A delicious, protein-rich Australian fish packed with omega-3s.
- Macadamia nuts – A healthy and protein-dense snack native to Australia.
- Grass-fed Australian beef – Known for its high-quality protein and nutrient content.
- Vegemite with eggs on toast – A classic Aussie breakfast that provides protein and B vitamins.
Protein: a key to a healthier lifestyle
Including protein-rich foods in your diet is essential for muscle health, weight management, and overall well-being. Whether you consume animal proteins or plant-based alternatives, the key is balance and variety.
👉 What are your favorite protein-rich foods? Share your tips and recipes on X (Twitter).
