All about protein: Emphasising egg, chicken, fish and soy

Protein is an essential macronutrient made up of amino acids that are crucial for bodily functions such as growth, repair, and maintenance of tissues, as well as metabolic processes, immune function, and hormone production. The human body requires 20 different amino acids, nine of which are essential and must be obtained through diet. Protein-rich foods vary in their amino acid composition and digestibility. Animal-based proteins such as meat, poultry, fish, eggs, and dairy, as well as plant-based sources like legumes, soy products, nuts, seeds, and whole grains, provide necessary protein for health.
Animal vs. plant-based proteins
Animal proteins (meat, fish, eggs, dairy) are complete, providing all nine essential amino acids. They are highly digestible and rich in vitamins such as B12, iron, and omega-3 fatty acids. Plant proteins (legumes, nuts, seeds, grains) are often incomplete but, when combined correctly (e.g., beans and rice), can offer a complete amino acid profile. Plant-based proteins are rich in fiber and antioxidants and have heart health benefits.
The role of soy in a protein-rich diet
Soy is one of the most notable plant-based sources of complete protein, offering all nine essential amino acids. Found in tofu, tempeh, and other soy products, soy is a versatile, affordable, and sustainable protein source, making it an excellent addition to both plant-based and mixed diets.
Eggs, chicken, and fish as protein powerhouses
Eggs: Known as “nature’s perfect food,” eggs provide high-quality protein, with 6-7 grams of protein per large egg. Eggs contain all nine essential amino acids and are highly digestible. The egg yolk also provides omega-3 fatty acids, antioxidants like lutein and zeaxanthin, and choline for brain development and cognitive function.
Chicken: A lean protein source, chicken is affordable and versatile, providing about 31 grams of protein per 100-gram serving of skinless chicken breast. It is rich in B vitamins (niacin and B6) and minerals like zinc and selenium, supporting energy metabolism, immune health, and muscle maintenance.
Fish: Fish is a great source of high-quality protein, omega-3 fatty acids, iodine, and selenium. Fish such as salmon, tuna, and cod provide 20-25 grams of protein per 100-gram serving. Fatty fish like salmon and mackerel are also rich in heart-healthy omega-3s, which support cardiovascular and brain health. Regular consumption of fish has been linked to reduced rates of cardiovascular disease and improved cognitive function.
Importance of protein from a balanced diet
Eggs, chicken, and fish serve different dietary needs. Eggs provide compact, nutrient-dense protein, ideal for breakfast. Chicken is a lean, high-protein option for muscle repair, perfect for lunch or dinner. Fish offers protein and healthy fats, promoting heart and brain health. For muscle building, chicken provides more protein per serving, while eggs and fish offer additional nutrients for overall health.
World Protein Day: February 27
World Protein Day, celebrated on February 27, raises awareness about the importance of protein in diets worldwide. It highlights the need for diverse protein sources—animal-based (eggs, chicken, fish) and plant-based (soy, legumes, nuts)—and advocates for improved access to protein-rich foods globally.
As part of the Right to Protein campaign, led by USSEC and supported by US Soy, the aim is to promote awareness about the importance of protein from diverse sources to improve global nutrition and nutrition security.
The right to protein
Protein is a vital part of a healthy diet. Eggs, chicken, fish, and soy are among the best sources available, providing high-quality protein and essential vitamins and minerals for overall health. Incorporating these protein-rich foods into daily meals helps ensure optimal protein intake for muscle growth, weight management, and well-being. Let’s acknowledge the importance of protein and strive for better access to diverse protein sources for healthier, more sustainable diets globally.

The writer is a professor, Institute of Nutrition and Food Science, University of Dhaka.