Nutrition experts share protein-rich alternatives to chicken

In a recent article by Parade, nutrition experts weigh in on the best sources of protein, highlighting a variety of options beyond the usual chicken. 

Prepared seitan made from vital wheat gluten, which is the primary protein source in meat alternatives, can contain anywhere from 18 to 57 grams of protein, with the higher end applying if you consume an entire package. It's low in fat (less than 1 gram of fat per 50 grams) and lower in carbohydrates. 

An 85-gram serving of beef typically provides around 22 to 28 grams of protein. Depending on the cut, you might also consume about 7 to 24 grams of fat. 

A 6-ounce tuna fillet contains approximately 41 grams of protein and just 1 gram of fat. While this portion is larger than the typical 3-ounce serving of chicken, a 3-ounce tuna fillet still provides around 21 grams of protein—more than boneless, skinless chicken thighs. 

Because of the low-fat content, tuna is a great protein source for those looking to increase their protein intake while not increasing their fat intake. It’s a great option for those on a low-fat or heart-healthy diet.

Experts are straightforward about the benefits of pork chops. "It's a high-protein, relatively low-fat alternative to chicken," the expert says. Typically, a 4-ounce center-cut pork loin provides around 25 grams of protein and 4 grams of fat. The downside? "Pork chops can be quite pricey," the expert notes.

To minimize added fat, the expert recommends using dry-heat cooking methods for the pork chops. "Grilling, roasting, and air frying are great methods to try," the expert says.

There's no reason to wait until Thanksgiving to enjoy turkey. The expert points out that a 4-ounce serving of turkey contains 34 grams of protein and 2 grams of fat. "Turkey breast is an excellent example of a high-protein, low-fat alternative for chicken," the expert says. "Because of the low-fat content, turkey is a great protein option for those following a low-fat or heart-healthy diet."

Just as turkey isn’t limited to Thanksgiving, pumpkin seeds aren’t just for Halloween. Rachel Gargano, MS, RD, CSSD, CBS, the chief registered dietitian at Live It Up, notes that you’ll get about 9 grams of protein per ounce of pumpkin seeds (or 27 grams per 3 ounces). However, you may not want to consume a full 3-ounce serving, as pumpkin seeds contain 13.8 grams of fat per ounce (or 41.4 grams per 3 ounces). They are also not a complete protein. Nevertheless, pumpkin seeds provide fiber, vitamins, and antioxidants to your diet. Th expert suggests adding an ounce of them to yogurt, cottage cheese, or salad as a great way to boost the nutritional value, including protein, in a meal.

“Parmigiano Reggiano cheese provides up to 36 grams of protein per 100 grams, but it also comes with a higher fat and calorie content, so it’s important to maintain balance and variety,” the expert said.

By Naila Huseynova