Plant-based proteins, fish, and reduced-fat dairy products are examples of good protein sources. Plant-based proteins are cholesterol-free and usually low in saturated fat. Fish has heart-healthy omega-3 fats. Reduced-fat dairy products can be high in calcium.
Here are some nutritious sources of protein and their serving sizes.
- 20-25 grams of protein: 3 ounces of skinless chicken or turkey breast, lean ground beef, cooked fish, canned tuna, shrimp, or 1 cup of plain nonfat Greek yogurt
- 14 grams of protein: ½ cup of low-fat cottage cheese, ½ cup or 3 ounces of tempeh
- 7-9 grams of protein: ½ cup of tofu, lentils, split peas, or beans like chickpeas, black beans, pinto beans, cannellini beans, 1 cup of skim milk
- 6-7 grams of protein: 2 egg whites, 1 egg, 1 ounce of low-fat cheese
- 3-4 grams of protein: ½ ounce of peanuts, almonds, or pumpkin seeds, or 1 cup of quinoa
For benefits like weight management, heart health, and blood sugar, look for protein sources that are low in saturated fat. Limit fatty meat and processed meats like bacon, hot dogs, and luncheon meat.