Which foods are good sources of dietary protein?

Dietary protein is essential for human health, as it provides the amino acids necessary for building and maintaining body tissues. Foods are generally categorized by the quality of the protein they provide, which is determined by their essential amino acid profile.12

Animal-Based Sources

Foods of animal origin are considered "complete" or high-quality protein sources because they contain all the essential amino acids in proportions that closely match human requirements. These include:2
* Meat: Such as lean red meat, poultry (e.g., chicken and turkey), and pork.3
* Fish: An excellent source of protein that also provides beneficial omega-3 fatty acids.3
* Eggs: Specifically the albumin found in egg whites.2
* Dairy Products: Such as milk, which contains the protein casein.2

Plant-Based Sources

Most plant-based foods are considered "incomplete" protein sources because they are typically low in one or more essential amino acids. However, soybeans are a notable exception and provide high-quality protein.2

Individuals following a vegetarian diet can obtain all necessary amino acids by consuming a variety of plant foods that complement each other, such as combining legumes (like beans) with grains (like rice).2