7 Highest Quality Proteins To Eat

"Eggs are the gold standard because they have the most bioavailable amino acids." Eggs score 100 in biological value, a measure of how efficiently the body utilizes protein consumed in the diet

1. Eggs

chicken and turkey breast "are ideal for building and repairing tissues and maintaining lean muscle, as they're naturally low in saturated fat and sodium,"

2. Skinless Poultry Breast

These fatty fish are some of the highest quality sources of protein because they are packed with protein and are naturally low in sodium and saturated fat

3. Salmon and Sardines

(one gram of saturated fat and 30 grams of protein in four ounces of salmon), while being excellent sources of omega-3 fats, a type of fat that's anti-inflammatory and especially good for the heart

Some plant proteins contain all nine essential amino acids, but most do not. "If you're vegan or vegetarian, it's really important to eat a varied diet so you cover your bases,"

4. Plant Proteins

Made from soaking, grinding and crushing soybeans, tofu is a complete protein, containing all nine essential amino acids, packing in up to 10 grams of protein per half-cup

5. Tofu

serving of the firm variety. Tofu is an excellent source of iron and calcium and is rich in isoflavones, which appear to help protect against heart disease, osteoporosis, and some cancers.

Another complete protein, pistachios are one of the snack nuts highest in protein content. They're also a good source of fiber and unsaturated fat.

6. Pistachios

Lentils lack the essential amino acids cysteine and methionine, but don't let that stop you from working them into your meals. They are a terrific source of plant protein.

7. Lentils

One cup provides about 18 grams of protein and 15 grams of cholesterol-lowering fiber, nearly a third of your daily fiber needs. "They're packed with procyanidin and flavanols,

which are potent antioxidants with anti-inflammatory and neuroprotective effects,"

Side Effects of Eating Flax Seeds

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