Nutrition of Animal Proteins
By Lizzie Streit, MS, RDN, LD
Animal proteins, especially eggs and red meat, are some of the most controversial foods in the American diet. They are constantly the subject of conflicting research and headlines, and are sometimes deemed unhealthy since they contain saturated fat.
In reality, animal proteins that are raised in healthful ways and are not heavily processed are highly nutritious. While it’s not necessary to eat meat at every meal, there are still benefits to consuming it as part of a balanced diet.
Types and Nutrition of Animal Proteins
Some of the most common types of animal proteins are beef, chicken, turkey, fish, and eggs. All animal proteins are considered complete, meaning they contain all nine of the amino acids that humans need to obtain from food. And even though they are typically referred to as “proteins,” they are also rich in several vitamins and minerals.
Here are their nutritional highlights:
Beef: provides a significant amount of protein (17 grams) in 3 ounces for few calories (110) and 20% of the Daily Value (DV) of iron, a mineral that’s vital for healthy blood production and the transport of oxygen in the body
Chicken: rich in protein but lower in saturated fat than beef; good source of vitamins B-6 and B-12, water-soluble vitamins that promote brain and nervous system health
Turkey: also a source of lean protein (similar to chicken); contains several vitamins and minerals, including vitamin B-6, potassium, magnesium, vitamin B-12, and iron
Fish: contains protein and varying amounts of omega-3 fatty acids that have anti-inflammatory effects in the body and may boost heart health; fish that are particularly high in omega-3 include salmon, sardines, herring, and mackerel
Eggs: provide protein, iron, vitamin B12, and several other micronutrients; contain antioxidant compounds that can help fight disease, like lutein and zeaxanthin
Plant proteins also provide a variety of nutrients, in addition to fiber which is not found in animal foods. However, most plant proteins are considered incomplete since they do not provide all of the amino acids that need to be obtained from food. While it is of course possible to rely solely on plant proteins, eating a variety of both animal and plant food can help you meet your protein needs.
Preparation Matters
Animal proteins are rich in nutrients, but fried or heavily processed meats are not as healthy as baked or boiled options. It’s best to mostly consume lean animal proteins that have been prepared in healthful ways, such as baked chicken breasts or seared fish, and limit fried, high-fat, and or processed meats like bacon or deli meat.
What’s more, how animals are raised can impact their nutrition. Take a moment to read our post on antibiotics in meat to learn more.
The Bottom Line
As you can see, animal proteins are nutrient-dense and contain all of the essential amino acids. Still, it’s best to eat mostly lean animal proteins that have not been fried or heavily processed and to also consume plant proteins. And remember, protein doesn’t need to be the center of every plate. It should be part of a balanced meal with vegetables, complex carbohydrates, and healthy fats.
Note from Healthy For Life Meals: We incorporate a variety of healthy animal proteins into our delicious meals, in addition to many plant based ingredients. Plus, you never have to worry about going overboard on certain foods since all of our healthy meal plans are balanced, following scientifically based guidelines. Check out our menus today.