Plant-Based vs. Animal Protein: Which Is Better for Your Health? A Registered Dietitian’s Perspective

As a registered dietitian at Elevation Nutrition Services, one of the most common questions I receive is: “Should I be eating more plant-based protein or is animal protein still okay?” With growing attention on plant-forward diets and ongoing research into the health effects of different protein sources, it’s a question worth exploring.

The truth is, both plant-based and animal proteins can fit into a healthy, balanced diet—but they offer different benefits and considerations. Let’s break it down.

What Is Protein, and Why Does It Matter?

Protein is one of the three macronutrients your body needs in large amounts (alongside carbs and fats). It’s essential for:

• Building and repairing muscles

• Supporting immune function

• Producing enzymes and hormones

• Maintaining skin, hair, and bone health

The body doesn't store protein the same way it does carbs and fat, so regular intake is important. But the source of your protein—plant or animal—can influence your overall health.

Animal Protein: Pros and Considerations

Common Sources: Meat (chicken, beef, turkey), eggs, fish, dairy (cheese, yogurt, milk)

Health Benefits:

• Complete proteins: All essential amino acids are present in the right ratios for human health.

• Rich in micronutrients: Animal proteins are high in iron (especially heme iron), vitamin B12, zinc, and calcium (from dairy).

Things to Watch:

• Saturated fat content: Fatty cuts of meat, processed meats, and full-fat dairy can contribute to elevated LDL cholesterol if eaten in excess.

• Chronic disease risk: High intake of red and processed meats has been linked to increased risk of heart disease, colorectal cancer, and Type 2 diabetes in some studies.

Tip from Elevation Nutrition Services: Choose lean meats (like skinless poultry and pork loin), opt for fish twice a week, and limit processed meats (like bacon, sausage, and deli meats).

Plant-Based Protein: Pros and Considerations

Common Sources: Lentils, beans, tofu, tempeh, quinoa, nuts, seeds, whole grains, edamame, peas

Health Benefits:

• Heart-healthy fats: Most plant proteins are low in saturated fat and high in heart-protective unsaturated fats.

• Rich in fiber and antioxidants: Many plant-based sources offer gut-friendly fiber and disease-fighting phytochemicals.

• Lower chronic disease risk: Plant-based diets are associated with lower incidence of hypertension, Type 2 diabetes, obesity, and some cancers.

Things to Consider:

• Incomplete proteins: Most plant foods don’t provide all nine essential amino acids. However, eating a variety throughout the day balances this out (e.g., rice and beans).

• Lower bioavailability of some nutrients: Iron and zinc are harder to absorb from plants, and vitamin B12 is nearly absent in plant foods.

Tip from Elevation Nutrition Services: Be intentional. Combine protein sources (like whole grains with legumes) and consider fortified foods or supplements for B12 if eating mostly or fully plant based.

So, Which Is Better for Your Health?

The verdict: It depends on how each protein source is incorporated into your diet.

✅ A grilled salmon filet, packed with omega-3s, is a better choice than fried soy nuggets.
✅ A cup of lentil soup offers more fiber and fewer saturated fats than sausage and bacon.

From a dietitian's lens, the overall pattern of your diet is more important than the source of any single food.

Balanced Protein Recommendations:

Aim for a mix of protein sources with the following in mind:

• Include at least one plant-based protein daily for fiber and nutrient variety.

• Choose lean animal proteins if you eat meat.

• Limit ultra-processed meats and heavily fried protein options of any kind.

• Balance protein intake throughout the day (your body uses it better this way).

• When eating plant-based, be mindful of vitamin B12, iron, and protein variety.

Final Thoughts

Both plant-based and animal proteins have a role in a nutritious diet. The healthiest approach is one that emphasizes variety, whole foods, and moderation.

Whether you’re eating omnivorous, plant-forward, or fully plant-based, protein choices can significantly impact your long-term health. If you're unsure how to balance these choices for your personal needs, working with a registered dietitian can help tailor a plan that supports your goals.

Have questions about your protein intake or considering a dietary shift? Let’s build a personalized approach that works for you. Contact Elevation Nutrition Services to get started with expert, one-on-one guidance.