Protein Ranked from Excellent to Fair

Based on the Protein Digestibility- Corrected Amino Acid Score (PDCAAS), which rates foods’ amino acid profile.

Red Meat – Good

Red meat, a category that includes cow, bison, lamb, and pork (not a “white meat,” as the slogan implies), is high in iron, B vitamins, zinc, and animal protein, which speeds muscle growth and recovery. But despite its reputation as a protein superfood, red meat receives only a “good” score in our ranking, because it’s lower than other foods in the amino acid tryptophan, which helps regulate appetite. Plus, meat can also be high in hormones, antibiotics, and other chemicals, so prioritize grass-fed or organic when possible, and limit consumption to three times a week.

Eggs – Excellent

One egg packs 6 grams of protein into only 70 calories. But don’t toss out the yolk. Nearly half an egg’s protein, as well as iron, vitamin A, and phytonutrients lutein and zeaxanthin, are in the yolk. Studies show that eating eggs doesn’t adversely affect bad LDL cholesterol levels, while eating some cholesterol is necessary for healthy testosterone production.

Poultry – Excellent

All fowl is rich in protein, with as much of the nutrient as red meat — around 40 grams per six-ounce serving. Breast meat is the leanest part of a bird, with fewer calories than thigh or wing meat and only 6 grams of fat. Darker thigh meat has more iron and zinc — and, arguably, more taste — but slightly less protein and more saturated fat. To reduce your toxic load — we’re talking hormones and antibiotics — buy only organic, cage-free, or pastured poultry.

Nuts – Fair

One ounce of nuts — roughly 24 almonds or 48 shelled pistachios — delivers approximately 6 grams of protein, along with heart-healthy monounsaturated fat. But because nuts are an incomplete protein, with fewer essential amino acids than all high-protein foods, including beans, they nab our lowest protein score. Also, nuts have more calories per ounce — approximately 150 — while those roasted in oil can easily surpass the 200-calorie mark.

Beans – Good

Beans boast an average of 15 grams of protein per cup. Though they don’t contain all nine essential amino acids — the reason for their “good” score — beans have something that animal products don’t: fiber, with 11 grams per cup. Chickpeas have a little fat, but it’s polyunsaturated, shown to help prevent heart disease.

Dairy – Excellent

Work out regularly? Eat dairy, which contains casein, the optimal protein to prevent muscle breakdown, and whey, which helps promote muscle growth. Whole milk, yogurt, and cheese are high in saturated fat and cholesterol, so opt for 1 percent or skim, and low-fat or non-fat yogurt. Look for reduced-fat varieties of cow and goat cheeses, and stick to one ounce — about the size of two nine-volt batteries.

Fish – Excellent

No matter which type you choose, six ounces of seafood delivers about 40 grams of protein. All seafood contains omega-3 fatty acids, but fatty fish like salmon and mackerel have more of these fats, crucial to heart health and brain function. Since fish can carry high levels of mercury and PCBs, it pays to be conscious of which type you eat and how often.