"Protein…is often referred to as a 'building block' within the body because that is exactly what it does," says Amanda Holtzer, MS, RD, of PB2 Partner. "When we eat foods with protein, our body breaks that protein down into amino acids. Those amino acids are then used to rebuild and repair muscle cells, hormones and neurotransmitters."
"Even if chicken is your favorite, it's ideal for most people to mix in other sources as well, like fatty fish and plant-based sources like beans, peas and tofu," says Maddie Pasquariello, MS, RDN. "This can help ensure a more well-rounded profile of both macro and micronutrients in your diet."
Related: 23 High-Protein Breakfasts That Aren't Eggs
However, your mileage may vary. "Your daily protein needs depend on factors like age, gender, activity level and overall health," Dr. Mohr says. "Those who are more active — and really most people in general—may benefit from 1.2 to 2.0 grams per kilogram, with most people likely thriving on the higher end of that range. Talking to a professional can help you figure out the ideal amount for your specific needs."
How Much Protein Is In Chicken?
It depends on the type, and your best bet is to peep the nutrition label on the back of the chicken you are considering. Generally, Pasquariello says boneless, skinless chicken breasts will net you around 23 to 25 grams of protein per 100 grams. She adds that boneless, skinless thighs have a little less — around 19 grams of protein per 100-gram serving.
Dr. Mohr agrees with Pasquariello, though: Adding variation to your protein sources is vital.
OK, but do these sources contain more protein than chicken? It's hard to say.
Cooking methods can also come into play, and you can add to a meal's protein count with other sources, such as whole grains. Still, there are other excellent sources out there — including ones that might boast more protein than chicken, Pasquariello says.
Pasquariello says prepared seitan made with vital wheat gluten, the primary protein source of meat, can have between 18 and 57 grams of protein (the latter of which applies if you consume an entire package of it).
While RDs and health experts have some beef with beef—we'll get there—you can't deny the protein count. Pasquariello says an 85-gram serving of beef typically contains around 22 to 28 grams of protein. Depending on the cut, you may also consume around 7 to 24 grams of fat. Generally, Pasquariello recommends consuming more chicken than beef.
High red meat is also linked with health concerns, including higher risks for heart disease and some cancers.
"Because of the low-fat content, tuna is a great protein source for those looking to increase their protein intake while not increasing their fat intake," Holtzer says. "It’s a great option for those on a low-fat or heart-healthy diet."
4. Pork chop
Holtzer makes no bones about the benefits of pork chop. "It's a high-protein, relatively low-fat alternative to chicken," she says.
To avoid adding fat, Holtzer suggests dry-heat cooking the pork chops. "Grilling, roasting and air frying are great methods to try," she says.
"Turkey breast is an excellent example of a high-protein, low-fat alternative for chicken," Holtzer says. "Because of the low-fat content, turkey is a great protein option for those following a low-fat or heart-healthy diet."
6. Pumpkin seeds
Just as turkey isn't a Thanksgiving-only food, pumpkin seeds aren't reserved for Halloween.
7. Parmigiana Reggiano cheese
Yep, cheese makes this list—though it's not all good news.
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Sources
Amanda Holtzer, MS, RD, of PB2 PartnerMaddie Pasquariello, MS, RDN
Red Meat Consumption and Mortality: Results from Two Prospective Cohort Studies. Archives of Internal Medicine.
Rachel Gargano, MS, RD, CSSD, CBS, Live It Up's chief registered dietitian
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