While most people understand there are health benefits of getting enough protein in their diet, fewer people know the amount they need or the healthiest ways to go about getting it. "Protein needs vary depending on body weight," says Natalie Allen, MEd, RDN, a clinical associate professor and a team dietitian in the athletics department at Missouri State University. She says that a general rule of thumb to aim for is getting about one gram of protein per kilogram of body weight daily. "A 150-pound person weighs 68 kilograms, which translates to 68 grams of protein needed per day," she offers as one example. 

Though Allen says that most Americans are getting adequate amounts of protein naturally in their diet, some need more than others. "Pregnant women, athletes, growing children, the elderly and individuals with certain medical conditions may necessitate more protein," she says. 

Why is the source of protein important? 

To obtain adequate amounts of protein, there are many natural and synthetic options available. Some synthetic varieties include protein powders, protein shakes and dietary supplements, though nutritionists generally recommend natural sources over synthetic ones. This is because natural proteins are usually better processed by the body, come with additional nutrients, and because there aren't surprise ingredients. "Healthy protein powders can be good for you and a great way to hit protein requirements," says Lori Shemek, PhD, a certified nutritional consultant based in Dallas and author of "How to Fight FATflammation." However, "some protein powders unfortunately also come with added sugar, additives and hidden ingredients," she cautions. 

Good natural sources of protein include mixed nuts (26 grams of protein per cup), lentils (18 grams per cooked cup), whole wheat bread (3-4 grams per slice), eggs (6-7 grams per egg), black beans (15 grams per cooked cup), and cottage cheese (25 grams per cup). Some popular veggies also pack surprising amounts of protein. One cup of cooked asparagus contains 4 grams of protein, a cup of cooked spinach has 6 grams, a cup of cooked split peas packs 16 grams, and edamame boasts 19 grams of protein in a single cup. Fruits contain less protein generally, but a single banana still offers 1.5 grams of protein, and a cup of sliced guava, kiwi, or apricots contain between 2-4 grams of protein. 

"A wider variety of protein in the diet is beneficial as it provides a larger range of nutrients," says Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet. 

Which meat is highest in protein?

Such foods aren't nearly as rich in protein as are meat sources, however. "Many people do not realize that meat can be nutrient rich and is very high in protein," says Shemek. 

Indeed, Allen says meats generally offer about 7 grams of protein per ounce, but amounts can vary. According to the U.S. Department of Agriculture (USDA), within 100 grams of animal meat, salmon contains 20 grams of protein, canned tuna has 25 grains, ground beef has 26 grams, pork roast has 27 grams, turkey contains 29 grams and beef roast has 29 grams.

But chicken breast beats all these by packing 31 grams of protein per 100 grams of meat. 

How much protein is in chicken? 

It's worth noting that different parts of the chicken contain slightly less protein, however. Per the USDA, there's 24 grams of protein in chicken thighs and 30 grams in chicken wings. "White meat skinless chicken is a good source of high-quality protein and is lower in saturated fat than red meat," says Schmidt. Chicken also has the advantage of being low in calories and a good source of amino acids and nutrients like vitamin B12, zinc and iron.

"When trying to get more protein in your diet, chicken is a great option," says Allen. She also praises red meat as another good protein source and recommends meatless protein options as well. "Try having a meatless meal once a week and adding a different protein source each time," she advises.  

And remember that no matter which protein sources you end up preferring, Schmidt says, "it's best to spread protein relatively evenly throughout the day."

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