13 Best Sources of Protein In 2022

Table of Contents

Sources of Protein

The following are the best sources of protein for muscle building and fat loss. These proteins are based on animal and plant-based sources:

  1. Whey Protein
  2. Eggs White
  3. Lean Meat
  4. Chicken Breast
  5. Plain Greek Yogurt
  6. White-Fleshed Fish
  7. Low fat Cottage Cheese
  8. Low-fat Tofu
  9. Beans
  10. Peptide
  11. Peanut Butter
  12. Almond Milk
  13. Turkey

Whey Protein

Whey protein is the number one choice for muscle-building, it’s absorption rate is very high as compare to other sources of protein. Whey protein is made of milk whey, in milk two-ingredient casein and whey, so whey protein takes essential 9 amino acids which require for lean muscle building.

According to the NCBI research (1), whey protein is an essential amino acid that required to build muscles.

The question is how much protein require to build muscles?

It depends on person to person BMI. According to the WebMD 2.4 g/kg per day in a high-calorie formula.

After the workout, you have required quick recovery to maintain and growth of the muscles, if you don’t take protein quickly, you may feel sourness in your muscles.

People ask which mass gainer or protein powder they should buy, the best protein powder contains essential amino acid and isolate. So buy only those which contain these essential amino acids.

Eggs White

Boiled eggs white or egg white is the second-best source of protein for muscle building and weight loss. An average single egg contains 6-7 grams of protein.

It is recommended to use a boiled egg or fry egg instead of a raw egg white.

There are 5 types of eggs:
Small egg: it contains around 4.9-grams protein.
Medium egg: This egg has a 5.7-grams protein.
Large: Large egg contains 6.5g protein.
Extra-large egg: the extra-large egg has 7.3 grams of protein.
Jumbo: Jumbo size egg contains 8.2g of protein.

Eggs are low in calories and high in protein. You can use egg yolk because it has low protein as compared to egg white.

A recent study (2) showed using eggs in breakfast is healthy and protein enrich diet instead of bread or other breakfast.

Lean Meat

Another source of protein is lean meat. You can get meat from chicken, and turkey or beef, but lean should be without fat. Lean meat is mostly white and fat-free.

When we talk about lean beef, it should be 90% lean or ground beef meat. But simple meat has extra fat which isn’t a lean source of protein.

Chicken Breast

Chicken breast nutrition is one of the best sources of protein. It can be a 60% protein source if it’s lean.

Chicken breasts can be used for muscle building, weight loss, and muscle maintenance.

There are different parts of a chicken, like thighs, wings, and chicken breast. Chicken breast is one of the great sources of protein.

The 100 grams chicken contains almost 34-grams of protein. Chicken breast is most popular and well known among bodybuilders, they use it for muscle growth and during the period of fat loss.

When should you take a chicken breast and chicken drumstick? It totally depends on your goal, if you want to weight loss, then definitely you should go with chicken breast, on the other hand, if you want to gain muscle, you can use a whole chicken, but again it depends on your whole nutrition and other sources of calories.

According to the study of Harvard University (3), chicken breast is the best source of protein for muscle building.

Plain Greek Yogurt

Yogurt is another good source of protein. Yogurt plays a vital role in your digestions system. Plain greek yogurt provides you protein which is easily absorbable in your body.

A plain greek yogurt provides you 15-20 grams of protein from 170 grams of yogurt. On the other hand, simple yogurt provides you 9 grams of protein from 170 grams of yogurt study showed it (4).

White-Fleshed Fish

Most of the white-fleshed fish is a great source of lean protein, 100 grams of fish contain 20-25 grams of protein, around 3-grams fat, and 86-130 calories in total.

There are different types of fish that provide protein, but white-fleshed fish provide more protein if we compare them as other fish types.

If you are looking for lean fish-based protein, then these will be great sources like cod, haddock, pollock, flounder, tilapia, and halibut.

An easy way to find a plain lean fish is in super stored or frozen fish, you can find this type of fish from supermarket easily.

Low Fat Cottage Cheese

Cottage cheese is another good source of protein. In 113 grams of low-fat cottage cheese, it contains around 97 calories 2.5 grams of fat and 13 grams of protein. Nowadays, cottage cheese is available in different flavors.

Cottage cheese only not contains protein, it has several other minerals like Vitamin D which help your absorption of calcium in your body.

If we talk about the availability of low-fat cottage cheese, you can get from the local supermarket and if you want to make it at home, it’s easy to make in a few hours.

Low Fat Tofu

Tofu is a plant-based protein, if you don’t like animal-based protein, then Tofu is a good option for you for a source of protein.

If we talk about the calories in 85 grams of Tofu, it contains 45 calories, 1.5 grams of fat, 7-grams protein and it contains essential amino acids that require your body to build muscles.

Tofu comes in different shapes and flavors it depends on you which flavor do you like. Tofu can make from Soya, so two types of tofu are available, one is organic and the other is get from soybeans genetically modified. You should choose only organic-based Tofu.(5)


Dry beans, lentils, and pulses are another best source of protein and fiber, 100 grams of beans contain 8 grams of protein, and it is enriched with fiber. (6)

Beans can be eaten after cooking, you can dry it after cooking and use it in your regular dishes. Beans provide energy and play a vital role in your bowel movement. It provides a lot of fiber and as well a best source of protein.

A recent study on 1037 people showed, 130 grams of cooked beans decrease the bad LDL cholesterol as compare to the control diet.


A peptide is another great source of protein, it contains a micro chain of amino acids that strengthens your muscles. A peptide consist of 2-9 amino acid and 1 gram protein contains 50 amino acid, so this is the shortest form of amino acid which combined the number of amino acids.

You can buy peptides online from anywhere, these are available at a medical store but use Peptide according to your doctor’s advice or your fitness trainer.

Peanut Butter

Peanut and peanut butter can be used for muscle building and during the fat loss program. it contains a lot of healthy fat and protein which is a healthy fat and required your body on a daily basis (7).

But 2 tablespoon of peanut butter contains around 190 calories, 16 grams of fat and 8 grams of protein. Peanut butter is extracted from raw peanut, you can use both, but peanut butter is recommended for bodybuilder and fitness model.

Most of the athletes and bodybuilders use peanut butter regularly to enhance their muscles and strengthen their bodies.

You can use peanut butter according to the advice of your trainer, and based on your daily requirements, extra use of peanut butter can prove a source of fat in your body.

Almond Milk

Almond milk is a good source of protein and calcium. Almond milk is available at the supermarket and you can make it at home without any adulteration.

Almond milk nutrition provides a lot of good calories to your body and it increases your immune system. Those people who have lactose problems can use this milk instead of common milk.

If we talk about the calories in 240ml: 

Calories: 39

Fat: 3 grams

Protein: 1 gram

Carbs: 3.5 grams

Vitamin E: 110% of Daily Value

Vitamin D: 18% of Daily Value

Calcium: 24% of DV

Potassium: 4% of Daily Value

Fiber:  0.50 grams

Almond milk is plant-based, it contains fat-soluble antioxidant which protects your body from free radical damages. Almond milk is a great source of vitamin E. (8)


Turkey provides lean meat, you can use it as a protein source. It can provide you a number of nutrients and fats. While you are bulking you can use turkey meat. If we talk about the calories in Turkey meat, in 100 grams Turkey’s meat 189 calories, 7 grams fat, saturated fat 2.2 grams, polyunsaturated fat 2.1 grams, monounsaturated fat 2.6 grams, and transfer fat 0.1 gram.

Turkey’s meat has also cholesterol 109 mg, sodium 103 mg, potassium, protein 29 grams, which is a big source of protein for muscle building and fat loss program.

13 Best Sources of Protein


  [su_spoiler title=”Is Turkey healthy meat?” open=”yes” style=”fancy”]Turkey is a good source of protein, if you want to get protein from turkey then remove the skin of Turkey because it has a lot of fat and, you should eat only Turkey’s breast which is full of protein.[/su_spoiler]

Is soy good for menopause?

Soy found in Tofu, soybeans, and soya milk, it can be estrogen for many women, it depends on your family history and health condition. Soy can be used for menopause symptoms.

How do you get almond milk?

Almond milk can get from almond, the easy method to get almond milk, include almond in a blender, add some water and blend it for 15-20 minutes, then separate almond pulp or flesh, pour into a container with cheesecloth. 

Why peanut butter is bad for you?

If you eat a lot of peanut butter, it can damage your heart, it can be the reason for artery-clogging, but peanut butter decreases your LDL cholesterol and lower the risk of heart disease.

What are peptides used for?

Peptides are a form of short amino acid and create a protein. It injects in our skin and tells our skin how to function, in our skin, there is protein collagen.

Which beans are the healthiest to eat?

There are 9 types of beans you can eat and they have a lot of fibers, chickpeas, Lentils, Peas, Kidney Beans, Black Beans, Soybeans, Pinto Beans, and Navy Beans.

Is Tofu good for weight loss?

Tofu is a great source of calcium and iron, especially for women. It has several nutritional benefits, only half a cup of tofu contains only 92 calories, it can be helpful in weight loss program.

Share, if you would like!
Dr. Ghulam Abbas Tahir
Dr. Ghulam Abbas Tahir
Dr. Ghulam Abbas Tahir is a medical doctor and health writer with a focus on preventative medicine and the link between physical and mental health. He has written extensively on topics such as stress management, nutrition, and the impact of lifestyle on overall health. Dr. Tahir is dedicated to helping others achieve optimal health through evidence-based information and practical advice.

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!