To meet your daily nutritional needs, it's important to know which animal protein sources to include in a healthy, balanced diet. Animal protein plays a vital role in repairing and maintaining body tissues, as well as supporting many other essential bodily functions.
Compared to plant-based protein, animal protein generally contains higher amounts of essential amino acids and key nutrients, including calcium, vitamin B12, vitamin D, omega-3 fatty acids, DHA, zinc, and iron.
So, which foods are good sources of animal protein? Find out below!
Animal Protein Sources
Animal protein provides many health benefits, including supporting muscle growth, strengthening the immune system, and maintaining healthy nerves and brain function. Here are some of the best animal protein sources to include in your diet:
1. Eggs
Eggs are one of the best sources of animal protein, especially the egg whites. One-third of a chicken egg (about 20 grams) contains approximately 2.3 grams of protein, while one quail egg (about 10 grams) provides around 1.3 grams of protein.
The protein in eggs helps build muscle mass, maintain healthy bones, and promote faster wound healing. In addition to protein, eggs are rich in healthy fats, vitamins, minerals, and antioxidants that support brain and eye health.
2. Tuna
Tuna is another excellent source of animal protein. In addition to protein, tuna is rich in omega-3 fatty acids, which support overall health. It's also a low-calorie food, making it a great choice for a healthy diet. A 100-gram serving of tuna provides about 30 grams of protein and 157 calories.
3. Lean Beef
Lean beef is another nutritious source of animal protein. A 100-gram serving contains approximately 22 grams of protein and 184 calories.
Lean beef is also rich in essential vitamins and minerals, including vitamin B12, selenium, and niacin. As part of a balanced diet, it can help support muscle growth, boost metabolism, and maintain strong, healthy bones.
4. Chicken Breast
In addition to lean beef, chicken is another excellent source of animal protein. Half of a medium-sized piece of chicken weighing about 40 grams provides approximately 5.4 grams of protein.
However, the highest protein content is found in the breast. A 140-gram serving of skinless chicken breast contains about 53 grams of protein and 231 calories.
5. Skipjack Tuna
Another protein-rich fish is skipjack tuna. Besides being an excellent source of animal protein, skipjack tuna is low in fat, with much of its fat content consisting of heart-healthy omega-3 fatty acids. A 100-gram serving of skipjack tuna contains approximately 28 grams of protein and 132 calories.
6. Shrimp
If you’re looking for a protein-rich seafood option, shrimp is an excellent choice. Not only is it high in protein, but it is also relatively low in fat and calories. A 100-gram serving of raw shrimp contains approximately 24 grams of protein and 99 calories.
In addition, shrimp is rich in astaxanthin, a powerful antioxidant that helps protect the body's cells from damage caused by free radicals.
Shrimp also provides several other important nutrients, including vitamin B12, omega-3 fatty acids, and selenium.
7. Milk
Milk is another excellent source of animal protein. One cup of 1% low-fat milk provides approximately 8 grams of protein and 103 calories. In addition to protein, milk is a good source of vitamin B2, vitamin D, calcium, and phosphorus.
These nutrients help maintain strong bones and teeth and may reduce the risk of osteoporosis. For a healthier option, consider choosing skim milk, which is high in protein while being low in fat.
8. Yogurt
Because it is made from milk, yogurt is also a good source of animal protein. A 170-gram serving of yogurt contains approximately 17 grams of protein and 100 calories.
Moreover, yogurt is a great choice for a diet. In addition to its high protein content, it contains beneficial nutrients that may support healthy weight management, such as probiotics, vitamin D, and minerals.
9. Cottage Cheese
Another dairy product that serves as an excellent source of animal protein is cottage cheese. It is also relatively low in calories and fat. One cup (240 ml) of cottage cheese contains approximately 27 grams of protein, 194 calories, and 2% of fat. Apart from its protein content, cottage cheese is rich in vitamin B2, vitamin B12, phosphorus, calcium, and selenium.
These are some of the best animal protein sources to include in your daily diet. Eating foods rich in animal protein can help support the proper function of your body's cells and organs.
In addition to getting enough protein, it's also important to stay well hydrated by drinking quality mineral water to help your body's cells and organs function properly. That's why you should choose #AQUADULU, since not all water is AQUA.
AQUA is a natural healthy mineral water that comes from 19 carefully selected mountain springs across Indonesia. Its water is drawn from protected deep underground sources, helping keep it free from contamination. This is also what gives AQUA its naturally cool and refreshing taste, even before it is chilled.
AQUA is proudly made in Indonesia and is Halal-certified, registered with BPOM, and meets SNI standards, ensuring that it is safe for consumption.
So, make AQUA DULU your first choice for hydration and enjoy it regularly to help support your overall health! AQUA is 100% Indonesian, 100% Halal, and 100% Pure.
