The Two Protein Sources: Exploring Plant-Based and Animal-Based Options

The Two Protein Sources: Exploring Plant-Based and Animal-Based Options

When it comes to meeting your protein needs, there are numerous options available. However, focusing on natural protein sources can offer both nutritional benefits and a sustainable approach to your diet. In this article, we will explore two primary categories of natural protein sources: plant-based and animal-based. Discover the diverse range of options within each category and learn how you can incorporate these protein-rich foods into your meals for a well-rounded and balanced diet.

Protein forms an integral part of a balanced diet nutritional routine and especially active people. Protein is an essential component of our muscles and it is necessary for rebuilding muscle mass.

The two natural protein sources

Protein, an essential nutrient for our bodies, can be obtained from two primary categories of sources:

  1. Plant origin
  2. Animal origin

Each category offers a diverse array of protein-rich foods that can contribute to a well-balanced diet.

In the plant-based category, you can find:

  • All cereals such as oatmeal, wheat, pasta, breakfast cereals, oats, buckwheat, quinoa, rice, rye, and millet.
  • Legumes such as fava Beans, lentils, peas and beans
  • Mushrooms and
  • The nuts such as almonds, pistachios, walnuts, etc. also provide valuable plant-based protein.

On the other hand, the animal-based category includes:

Proteins contain all essential amino acids, which cannot be produced by the body and therefore we must get them from our food. These are leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan and lysine.

In the 2nd category are included:

  • chicken
  • red meat
  • liver
  • eggs (especially egg whites)
  • cheese
  • fish and
  • turkey

These sources offer a complete protein profile necessary for our body’s needs. By exploring both plant-based and animal-based options, you can ensure a diverse and nutritious protein intake to support your overall health and well-being.

In the table below we can see the amount of protein in grams:

FoodProtein amount

in grams per 100 gr


By incorporating natural protein sources into your diet, you can optimize your protein intake and support your overall health and well-being. Whether you choose plant-based options or include animal-based sources, remember to prioritize variety and balance in your meals. Experiment with different recipes and combinations to create delicious and nutritious dishes that meet your protein requirements. With the right knowledge and choices, you can enjoy the benefits of natural protein sources while nourishing your body in a sustainable way.

About the author

Kiriaki Kaldaridou

Clinical Dietitian - Nutritionist - Sports Nutritionist

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