Guide

The best sources of protein without fat are lean meats, white fish, egg whites, low fat dairy, soy foods, and pulses.

The best source of protein with least calories is skinless chicken breast, with about 31 grams of protein and 165 calories per 100 grams.

A strong quick protein source is a ready-to-eat food that gives at least 15 grams of protein in minutes with little prep.

The best plant-based protein source for most people is a mix of beans, lentils, tofu, tempeh, and nuts spread across your meals.

The best sources of vegetarian protein are beans, lentils, tofu, tempeh, dairy, eggs, nuts, seeds, and high-protein whole grains.

The best protein sources for vegetarians include lentils, beans, tofu, tempeh, dairy, eggs, nuts, seeds, whole grains, and meat alternatives.

Top protein foods include meats, fish, eggs, dairy, legumes, nuts, seeds, and tofu that match budget and health goals.

Top plant-based protein sources include lentils, beans, tofu, tempeh, edamame, nuts, seeds, and grains such as quinoa for steady protein all day.

Top animal protein foods include lean meat, fish, eggs, and dairy, giving dense protein in modest portions.

Top plant protein sources include legumes, soy foods, whole grains, nuts, and seeds that slot easily into everyday meals.