Ranking Protein in Order of Quality & Nutritional Density

RecipeWellnessCoachingBlood Sugar BalancingFrequencyMacronutrientsOpinion
Written By Dana Sperle

Boosting protein intake is currently trending, with both old and new research emphasizing the importance of amino acids for cellular, systemic, and overall bodily health. While I advocate for tailoring protein intake to match a person’s lean body mass and activity level, I believe it is generally healthier to exceed rather than fall short of the recommended daily amount.

With this thought came a question from my online community about how I would rank types of protein from most to least nutritious. Without consulting the direct literature, here is how I personally navigate protein sources based off various considerations and personal understanding of nutritional densities:

Ingredients

1 Red Meat from Ruminates

2a Eggs

2b Wild Caught Fish

3 Chicken

4 Pork

5 Dairy

6 Plant

Top of the list: Red Meat from Ruminates

Protein from ruminate animals (ie, venison or beef) is widely available and the most densely nutritious, packed with essential vitamins and minerals such as vitamin B12, zinc, selenium, iron, niacin, and vitamin B6. It also provides bioactive substances like creatine, taurine, glutathione, conjugated linoleic acid (CLA), and cholesterol. Notably, the vitamin B12 in red meat is highly absorbable due to its ability to partner with the intrinsic factor which already secreted in (most, unless you have a genetic alteration) human stomachs. Individuals who avoid red meat may risk anemia, which can lead to fatigue, brain fog, and decreased metabolic health.

As I understand it, much of the research suggesting physical harm from red meat is full of uncontrollable variables (specifically the chemicals used in the processing of packaged red meat and the other foods that participants were allowed to consume with the red meat during the studies), making it challenging to pinpoint red meat as a direct cause of serious disease. Another interesting fact surfacing about red meat is a bite from the Lone Star Tick can cause alpha-gal syndrome in some humans. Alpha-gal syndrome is an allergic response to venison, pork, and beef.

Ruminate Red Meat Tip: opt for grass fed and grass finished over grain fed for maximum nutritional density and benefit.

18 eggs

Tied for Second A: Eggs

I'm particularly fond of eggs because, in addition to being rich in protein, they contain healthy fats and antioxidants like lutein and zeaxanthin. Eggs also boast iron, phosphorus, selenium, vitamins A, B12, B2, B5, cholesterol, and approximately 169 mg of choline—an essential nutrient for the nervous system and brain. Eggs provide a balanced macronutrient profile: 74 calories, 5 grams of fat, 6 grams of protein (including all 9 essential amino acids), and 1 gram of carbohydrates. Among all foods on earth, eggs stand out as a true superfood. However, it's important to note that many individuals have allergies or sensitivities to eggs. In cases of a true allergic response, eggs should be avoided altogether. For a sensitivity response, sometimes the person can eliminate eggs consumption (or the food causing the sensitivity response) to reset digestion and the Ig response, wait, and then reintroduce to see if the sensitivity response subsides. I have seen sensitivity responses decrease as people balance their blood sugar and become more insulin sensitive.

Egg Tip: Look for eggs from free range, or omega 3 enriched, or pastured chickens, as feed quality significantly impacts nutritional content.

Tied for Second B: Wild Caught Fish

Fish is my preferred source of omega-3 fatty acids, essential for brain and eye health. As I focus on reducing supplements and move to only consuming and relying on whole, low glycemic nutritionally dense foods in my personal nutrition plan, fresh or frozen, wild caught fish has become my go-to source for my Omega 3 needs. Chris Kresser's articles “How Much Omega-3 Is Enough? That Depends on Omega-6” and “An Update on Omega-6 PUFA”  outline the weekly portions of oily fish needed to balance omega-6 consumption relative to overall diet. Given my efforts to eliminate oxidized oils and rancid fats, I aim for 2-3 four-ounce servings of wild-caught, fatty fish per week. Besides omega-3s, fish are rich in iodine and Vitamin D.

Fish Tips: When choosing fish, consider whether it is wild or farmed and the body of water (region) from which it's sourced. Fish can contain high levels of heavy metals, so sourcing is crucial. Fish stored in cans are also at risk for containing plastic particles (from the can lining) and higher amounts of oxidized fatty acids if preserved in oils. Additionally, proper handling and cooking are essential to avoid oxidizing omega-3s and minimize the risk of parasites.

Chicken Salad Wrap

Third: Chicken

Chicken is full of nutrients too! It contains less cholesterol and overall fat content (especially if it is skinless), but is a winner for its selenium, B vitamins, and protein density (meaning because it contains less fat, it has more protein in a serving compared to bacon or a fatty steak, although sometimes I dip my home baked chicken breast stripes straight into butter). While steak carries a more micro nutritionally diverse profile, I believe  incorporating a variety of protein sources ensures comprehensive nutritional intake.

It's important to consider sourcing when consuming chicken, as conventional farming practices often involve inhumane treatment, antibiotic use (to ward off the sickness caused by the inhumane living conditions), and vegetarian diets (they need to be roaming for worms, bugs, and all the micro foods that free range provides) for omnivorous chickens. I exclusively purchase organic chicken, and when available, have opted for locally sourced, free-range whole chickens. When dining out, I tend to choose steak or salmon over chicken, as chicken is often cooked or fried in oxidized seed oils.

Baking Bacon

Fourth: Pork, The Other Red Meat

Pork, derived from domestic pigs, is noted for its higher amounts of saturated fats (particularly omega 6’s depending on what the animal was fed) and higher content of thiamine, cysteine (think N-Acetyl Cysteine, a precursor to glutathione), taurine, creatine, and beta-alanine. While I enjoy bacon, pork is my least consumed animal-based protein for two reasons:

  • Pigs will eat anything and are non-ruminants, which increases the risk of higher parasitic and toxin loads.

  • For some reason God instructed the Israelites in the Old Testament to not eat pork.

While I believe in the grace of the New Covenant superseding the Old, I recognize God's instructions historically have symbolic AND practical reasons. Thus, I occasionally reflect on the intentions behind His dietary instructions when consuming foods mentioned in the Bible. Is it possible He was protecting the Israelites from parasites with the instructions that were also given to keep His people holy and set a part?

Cottage Cheese

Last: Dairy Protein

Dairy products, derived from the milk of animals such as cows, goats, or sheep, contain two primary proteins: casein and whey. Whey protein, available in powder form, is generally well-tolerated by many individuals. Dairy products include a diverse array of foods—from cheese to Greek yogurt—each contributing to daily protein intake. The primary reason dairy is not closer to the top of my list as a priority protein is many people (even who do not know it) have digestive sensitivities to the lactose and/or the proteins in dairy which puts most them at a higher risk for triggering inflammatory reactions. Note: Goat and sheep dairy historically have lower amounts of lactose and proteins that are easier to digest.

Dairy Protein Tip:  If dairy is well tolerated, consider incorporating whey protein, aged cheese, high fat, high protein cottage cheese, or Greek yogurt into your diet.

DIY Roasted Almonds

Honorable Mention:

Plant, Nut, and Seed Based Proteins

Plant proteins found in beans, peas, and rice are not my preferred choice for human health and consumption due to their natural anti nutrients, heavy metal and synthetic toxin accumulation, and potential for gastric irritation, often leading to gut inflammation and discomfort. While I occasionally enjoy almond butter, I also remember shelf-stable seeds and nuts are susceptible to oxidation and rancidity, compromising their reliability as a protein source.

Additional Considerations

  • What source is going to give me by biggest nutritional bang for my buck?

  • Where the animals well cared for and given space to roam? (There exists a belief that I agree with that says the mental and emotional well-being of animals, particularly pigs, impacts the quality of the food they produce, as all living beings emit a frequency that can affect their  substance).

  • What was the quality of their feed (e.g., grass fed, free ranged, corn, grains, seed oils)?

  • What kinds of medications were administered (e.g., antibiotics, vaccines)?

  • Where the animal genetically engineered in any way?

Adequate protein intake is crucial for maintaining skin integrity, building strong muscles, and sustaining lifelong health, with the daily recommendations of 40-50 grams per day as a minimal baseline for survival rather than the optimal intake necessary to thrive. And while sufficient protein intake is essential, the quality and sourcing of protein are equally as important.

How do you prioritize your protein intake? I'm eager to hear your thoughts!

Resources

Note: While the words and ideas are original, I used ChatGPT, an AI tool by OpenAI, to help with proofreading and refining my draft prior to publishing.

Dana Sperle https://www.danasdigest.com
Next

2 Tips for Filtering Information, Input, and Advice