In this guide, we’re going to cut through the noise and talk about the protein sources that actually work. We’ll rank them based on a comprehensive set of criteria: the Digestible Indispensable Amino Acid Score (DIAS), which measures how well your body can digest and use a protein; the vitamin and mineral content; the completeness of the amino acid profile; and, of course, taste and practicality. You’ll be surprised by some of the foods that make the “best” list and even more surprised by some popular “health” foods that fall short. It’s time to get smart about your protein intake and give your body what it truly needs. (Based on the insights of Thomas Delauer)
Key Takeaways
Not All Protein is Equal: The quality of a protein is determined by its digestibility (DIAS score) and its complete amino acid profile, not just the number of grams on the label.
Whole Foods Reign Supreme: Animal-based whole foods like venison, eggs, and ribeye often provide the most bioavailable protein, along with a wealth of other essential nutrients like vitamins, minerals, and healthy fats.
Read the Ingredients, Not Just the Macros: Many so-called “high-protein” products, from pre-made shakes to nut butters and bacon, are either loaded with unhealthy additives or are primarily fat sources masquerading as protein.
Protein Powders Can Be Excellent (If You Choose Wisely): Whey protein concentrate and isolate are top-tier sources due to their high DIAS scores and leucine content, but other powders like soy are significantly less effective.
The 10 Best Protein Sources You Should Be Eating
1. Venison: The Lean Powerhouse
When it comes to the absolute best protein source, venison is a cut above the rest. This wild game meat boasts one of the highest creatine levels you can find. What truly sets it apart is its incredible protein-to-calorie ratio. You get a massive dose of high-quality protein with very little fat. The fatty acid profile of wild game is also significantly better than that of conventionally raised meat. With venison, you’re getting all the benefits of red meat—like zinc for your immune system and conjugated linoleic acid (CLA) to help your body utilize fat—without the excess calories.
2. Whey Protein Concentrate: The Surprising Champion
This one might shock you. For years, whey protein isolate was seen as the gold standard. However, the evidence is clear: whey protein concentrate is actually superior. It has an incredible DIAS score of 133, compared to isolate’s 125. Why? Because concentrate isn’t just pure, isolated whey. It contains other milk solids and proteins, keeping it closer to its whole-food matrix. This beautiful, natural combination, the body better absorbs and utilizes. It’s a perfect example of how nature’s design is often more effective than our attempts to refine it.
3. Roasted Ribeye: The Flavorful Contender
If you’re looking for a delicious and highly effective protein, look no further than a roasted ribeye steak. With a DIAS score of about 130, its protein is even more digestible than ground beef. A ribeye delivers creatine, zinc, and a complete profile of amino acids rich in leucine, the primary trigger for muscle synthesis. The major caveat, however, is its fat content. The amount of fat in a ribeye can vary, dramatically changing its calorie count. A 200-calorie portion can easily become a 300-calorie portion with a thicker ribbon of fat. So, enjoy this protein-packed indulgence, but be mindful of how you trim it.
4. Whey Protein Isolate: The Fast-Acting Recovery Fuel
While concentrate may have a slight edge, whey protein isolate is still a phenomenal protein source. It has a DIAS score of 125 and is celebrated for its high leucine content and rapid absorption rate. This means the amino acids get to your muscles quickly, making it ideal for post-workout recovery. It absorbs 122% faster and more efficiently than casein, the other milk protein. So, even though it’s a processed powder, its ability to deliver usable protein directly to the source earns its place as one of the best.
5. Eggs: Nature’s Perfect Multivitamin
Eggs are, without a doubt, one of the best foods on the planet. While their DIAS score of 122 is slightly lower than some others on this list, they more than make up for it with their astounding nutritional profile. An egg is nature’s true multivitamin, packed with fat-soluble vitamins A, D, E, and K. They are also one of the richest sources of choline, a crucial nutrient for brain health as it’s a precursor to the neurotransmitter acetylcholine. Furthermore, over 50% of the fat in eggs is monounsaturated—the same healthy fat found in olive oil. It’s a brain-boosting, vitamin-rich, high-protein superfood.
6. Ground Beef: The Dependable Classic
Good old-fashioned ground beef is a staple for a reason. It’s a fantastic protein source with a DIAS score of 121. It’s naturally high in creatine, zinc, and CLA, a beneficial fat that helps your mitochondria burn fat more efficiently. The gristle and connective tissues also provide collagen, which is excellent for your joints, skin, and gut health. It’s not just a protein; it’s a multi-mineral, multi-vitamin food that supports your body in numerous ways.
7. Milk Protein: The Dynamic Duo
As mentioned in the beginning, plain milk protein is a surprisingly effective source. This is because it naturally combines fast-digesting whey and slow-digesting casein. This synergy, preserved in its whole-food form, results in one of the most complete and highly digestible proteins you can consume. When you see products made with filtered milk protein, they are often a very high-quality choice. The key is to find sources without added sugars and other unwanted ingredients, allowing you to get the pure benefits of this powerful protein combination.
8. Icelandic Skyr: The Superior Yogurt
If you’re a fan of Greek yogurt, it’s time to meet its more powerful cousin: Icelandic skyr. This cultured dairy product undergoes a process that concentrates the protein even more, resulting in a higher protein-to-fat ratio. The texture is remarkably smooth and buttery, even in the zero-fat versions, tasting as rich as a full-fat Greek yogurt. With skyr, you get the powerful combination of whey and casein protein, plus the added benefit of gut-healthy probiotics. It’s quickly becoming a favorite dairy-based protein for those in the know.
9. Sardines: The Nutrient-Dense Bargain
For the best value, it’s hard to beat sardines. These small fish are packed with high-quality protein and omega-3 fatty acids. To get the most benefit, you need to buy them correctly. Always choose sardines packed in water or olive oil, and avoid those in soybean or other industrial seed oils. For an extra nutritional punch, get the ones with the bones and skin still intact. This provides a highly bioavailable source of calcium and vitamin D, making them a true nutritional powerhouse.
10. Cottage Cheese: The Slow-Release Muscle Builder
Cottage cheese is primarily made of casein protein, which is famous for its slow digestion rate. It forms a gel-like substance in your stomach, providing a steady release of amino acids over several hours. This makes it an excellent choice for a meal before bed to fuel muscle repair overnight. However, there is a major caveat: you must read the label. Many brands add carrageenan and other emulsifiers that can be disruptive to your gut health. Always opt for a brand with simple ingredients: just milk, cream, salt, and cultures.
8 Protein Sources to Be Wary Of
11. Nut Butters: The Great Pretender
This one irritates health educators everywhere. Nut butters are constantly touted as a high-protein food, but this is deeply misleading. While they technically have more protein than some other foods, their fat-to-protein ratio is astronomical. They are a fat source, not a protein source. Furthermore, their protein is incomplete, and they have a low DIAS score, meaning your body can’t use it efficiently. Add in the fact that most commercial nut butters contain oxidized oils and added sugars, and it’s clear you should treat them as a fatty indulgence, not a protein staple.
12. Bacon: A Fatty Indulgence, Not a Protein Staple
Just like nut butters, bacon is a fat source that happens to contain some protein. The fat-to-protein ratio is incredibly high, and the protein quality isn’t great. Additionally, the vast majority of pork is raised in inhumane conditions and treated with antibiotics. While you can find high-quality, humanely raised bacon, it should always be treated as a flavorful fat you add to a meal, not the primary protein source.
13. Farm-Raised Tilapia: The Fish to Avoid
Tilapia is one of the worst fish you can eat. Farm-raised tilapia, which is what’s most commonly available, has a very poor fatty acid profile, often with more inflammatory omega-6s than healthy omega-3s. These fish are typically raised in crowded, dirty conditions and are loaded with antibiotics. Even high-quality tilapia is nutritionally inferior to other fish. When there are so many other affordable and healthier options like tuna or sardines, there’s simply no reason to eat tilapia.
14. Soy Protein: The Subpar Plant-Based Option
On paper, soy protein might seem decent, but it falls short in practice. It has a low DIAS score of around 98 and is notably low in leucine, the most critical amino acid for stimulating muscle growth. It also contains isoflavones, which can have estrogenic effects in the body. If you’re plant-based, there are better options available, such as a quality pea protein or sacha inchi protein, that will serve your body much more effectively.
15. Bone Broth: A Health Food, Not a Complete Protein
Bone broth is a fantastic health food, but it is not a good protein source. It’s tremendous for healing the gut lining, supporting connective tissue, and providing collagen. However, collagen protein is not a complete protein; it lacks certain essential amino acids. You should absolutely use bone broth for its gut-healing and joint-supporting benefits, but do not count it toward your daily protein intake goals.
16. Pre-Made Protein Shakes: A Lesson in Additives
Many popular protein drinks, like the Fair Life Core Power shakes, start with a decent base of milk protein. The problem isn’t the protein itself, but everything else they add to it. These drinks are often a cocktail of artificial sweeteners, thickeners like carrageenan, and other preservatives. They are made with conventional A1 milk, which can be inflammatory for many people. It’s a classic case of death by a thousand cuts. While it might be a net positive in a pinch at a gas station, it’s not a product you should rely on daily.
17. Ground Turkey: Not as Clean as You Think
While ground turkey has a good amount of protein and the right amino acids, the way it’s processed is often problematic. Compared to ground beef or chicken, ground turkey is more likely to have more “garbage” added in. While it’s not the worst thing you can eat, it’s generally not as clean or high-quality as other ground meat options. If you have a choice, opt for ground beef or chicken from a reputable source.
18. Hot Dogs: A Processed Meat Minefield
Most hot dogs are a mash-up of various low-quality meat scraps and have a terrible fatty acid profile. If you’re going to have a hot dog, it’s crucial to choose one that is 100% beef, preferably from grass-fed cows. This ensures you’re getting a better quality of meat and fat, but it should still be considered an occasional treat rather than a regular part of your diet.
Conclusion: Choose Wisely and Read the Labels
Building a healthy, strong body starts with giving it the right building blocks. As you can see, the “protein” on a label doesn’t tell the whole story. The most effective approach is to prioritize whole, nutrient-dense protein sources like eggs, quality meats, fish, and dairy. Pay attention to the digestibility, the amino acid profile, and the other nutrients that come along with the protein. By learning to read labels and see past the marketing hype, you can stop wasting money on inferior products and start investing in protein that truly nourishes your body from the inside out.
Source: Thomas Delauer