Animal Protein in Foods

Protein from plant-based sources, such as soy, beans, grains and nuts, is cholesterol-free and low in saturated fat. However, animal proteins can provide some benefits, as long as you choose your sources carefully. A nutritionist can help you figure out the best sources of protein for your dietary goals.

Complete Proteins

Animal proteins are complete, or high-quality, which means that they provide each of the essential amino acids that you need to get from your food. Amino acids are the building blocks of proteins, such as dietary proteins and proteins in your muscles and other body tissues, and the essential amino acids are the ones you need to get from your diet because your body cannot synthesize them.

Sources

Many kinds of meat, seafood and poultry are excellent sources of animal proteins. Ground beef has 21 g protein, tuna has 25 g and chicken breast has 29 g protein per 3-oz. serving. Even if you do not eat meat, you can get animal protein from eggs and dairy products, such as milk, cheese and yogurt, with about 7 to 10 g per serving. Some processed foods have animal proteins from ingredients such as milk protein concentrate or whey protein.

Essential Nutrients

Meats, such as beef, chicken and fish, provide iron, an essential mineral for healthy red blood cells. The iron in animal foods is in its heme form, the form that is easiest for your body to digest. Dairy products and fatty fish are healthy for your bones because they have calcium. Beef, shellfish, dairy products and poultry are good sources of zinc. Foods with animal proteins also supply vitamin B-12.

Fats

Lean proteins, such as fat-free dairy products, skinless chicken breast, egg whites and lean beef, are low in fat and calories. These foods may help you control your weight because protein is a filling nutrient. Fatty animal protein foods, such as full-fat cheese, beef with visible fat and chicken with the skin, may be high in unhealthy saturated fats and cholesterol. Fatty fish are low in saturated fats, and they supply long-chain omega-3 fatty acids, which may reduce your risk for heart disease.