Not All Protein Is Equal: Good, Better, Best Choices For Your Strength

Protein is essential for your health as it helps build muscle, repair tissues, and keeps you feeling full and fueled. But not all protein sources are equal. Some are high-quality, clean options your body can use efficiently, while others are more processed, less complete, or better in moderation.

Instead of labeling protein as “good” or “bad,” it helps to think in terms of Good, Better, and Best. It gives you the freedom to enjoy variety while still guiding you toward better everyday choices.

Good Protein Sources: A Decent Start

The following sources provide protein, but they’re often more processed, higher in sodium or additives, or less effective for daily nutrition. They’re fine occasionally, but not ideal as your go-to options.

• Deli meats (turkey, ham, roast beef)

• Bacon, sausage, and hot dogs

• Fatty cuts of red meat (especially in large amounts)

• Sweetened or flavored yogurts

• Processed cheese slices

• Protein bars and shakes with added sugars or artificial ingredients

• Fried or breaded meats

Better Protein Sources: Everyday Staples

These are solid protein options that are less processed, more reliable, and good for everyday meals.

• Skinless chicken or turkey

• Plain Greek yogurt or cottage cheese

• Eggs (boiled, poached, or lightly cooked)

• Basic protein powders with minimal ingredients

• Lightly salted nuts and seeds

• Tofu or tempeh

Best Protein Sources: High-Quality and Clean

These are the most efficient, complete, and minimally processed protein sources. They’re easy for your body to use and great for building strength, recovery, and overall wellness.

• Salmon, sardines, and tuna

• Lentils, chickpeas, and black beans

• Quinoa

• Edamame

• Unsalted nuts and seeds

• Organic tofu or tempeh

• Pasture-raised or grass-fed lean meats

• Eggs from high-quality sources

The Bottom Line

You don’t have to be perfect, just aim for quality as much as you can. Choosing less processed, high-quality protein can give your body the fuel it needs without the extras it doesn’t. Think grilled salmon over sausage, or a lentil bowl instead of a fast-food burger.

Small, smart swaps make a big difference over time. Focus on progress, not perfection.