Which foods contain protein?

Protein is found in both animal and plant foods and is an essential nutrient for the body.

Animal sources of protein

• Meat (chicken, beef, pork)

• Fish and seafood

• Eggs

• Dairy products:

  • yogurt

  • milk

  • cheese

Animal sources usually contain complete protein, meaning they provide all essential amino acids.

Plant sources of protein

• Legumes (lentils, chickpeas, beans)

• Soy products (tofu, tempeh)

• Nuts and seeds

• Whole grains

• Combinations of plant foods (e.g. legumes with grains)

Plant-based sources can meet protein needs when there is variety and proper food combining.

What to remember

Protein does not come from just one food group.
A balanced diet can include animal sources, plant sources, or a combination of both—depending on your preferences and needs.