A 2024 survey of 3,000 Americans suggests most are trying to eat more protein.

The Protein Pursuit: A Guide to Your Best Options

New US dietary guidelines recommend adults consume 1.2-1.6g of protein per kg of body weight per day, up from 0.8g. This shift, along with a growing public focus on health, has many people re-evaluating their protein intake. But with so many sources available, what’s the best choice for your health and the planet?

The Expert Bottom Line

"There's a time and place for all proteins."

— Debbie Fetter, UC Davis

Nutrition experts emphasize that getting enough protein is crucial, but the source matters. Insufficient protein can cause muscle loss, anemia, and a slower metabolism, while overconsumption can strain kidneys. The consensus is clear: variety is key, and whole foods should be prioritized over ultra-processed options.

"What we see from the evidence is that people who opt to make most of their protein sources come from plants have improved health outcomes and body composition."

— Debbie Fetter, UC Davis

The Sustainability Factor

Plant proteins have a lower carbon footprint than animal proteins. A 2024 study indicated that eating red meat twice a week compared to four times a week can reduce your carbon footprint and increase longevity. Andrea Glenn (NYU) notes that substituting red and processed meat with plant proteins yields cardiovascular benefits.

Protein Source Breakdown

• Protein: 85g ground beef = ~22.2g; beef shank = ~28.6g
• Pros: Complete protein, provides omega-3s, B12, zinc, iron.
• Cons: Concerns over high cholesterol and saturated fat.

• Protein: Ham = 19g per 100g; pork chops = 26.6g per 100g
• Pros: High-quality, low-cost. Rich in B-complex vitamins, zinc, iron.
• Cons: Processed meats like bacon and ham are linked to increased disease risk.

• Protein: 100g skinless, boneless breast = 29.5g
• Pros: Provides potassium, iron, B vitamins.
• Cons: Nutritional value depends on preparation; processed chicken may be high in sodium.

• Protein: 30g fish = ~7g; tilapia fillet = 23.3g; cod fillet = 17.7g
• Pros: Good source of omega-3s, vitamin D, B12, selenium, and lean protein.
• Cons: Expense is a major drawback (canned fish is a cheaper alternative).

• Protein: One large egg = 6.2g (yolk: 2.7g, white: 3.6g)
• Pros: Nutrient-dense.
• Cons: Yolk contains cholesterol; most people can safely eat up to seven eggs per week (per Mayo Clinic).

• Protein: Half cup kidney beans = ~8g; refried beans = 6g
• Pros: High fiber, linked to reduced disease risk. Inexpensive.
• Cons: Incomplete proteins (combine with grains for a complete profile); may cause gas if introduced quickly.

• Protein: Half cup = ~9g
• Pros: Source of manganese, potassium, iron, fiber, and folate. Linked to reduced incidence of diabetes, obesity, and some cancers. Affordable with a long shelf life.
• Cons: Incomplete protein.

• Protein: Half cup firm tofu = ~21.8g
• Pros: A complete protein. Rich in B vitamins, fiber, calcium (if coagulated with calcium sulfate), and isoflavones.
• Cons: Higher in fat; soy allergy is a concern.

• Protein: Serving = 20-25g
• Pros: Convenient.
• Cons: Not regulated by the FDA (third-party testing recommended). Should supplement, not replace, whole foods. Some may contain lead, excess sugar, or additives.

Final Takeaway

Nicole Stob (CU Boulder) notes that overconsumption of protein can strain kidneys, and while fish is a good source, it can be expensive. The best approach, as Andrea Glenn (NYU) recommends, is to embrace a variety of protein sources and prioritize whole foods for both personal health and environmental sustainability.