Plant vs. Animal Protein: Which Is Healthier?

Protein is essential for everything from repairing muscle to supporting immune function. But there’s ongoing debate about the best source — plants (such as legumes, nuts, and soy) or animals (poultry, red meat, seafood, dairy, eggs).

The federal government’s new Dietary Guidelines for Americans 2025–2030 emphasize animal-based protein. But the guidelines are controversial because of their sharp pivot toward red meat and full-fat dairy, foods that can be high in saturated fat.

The protein sources you select can impact your long-term health, so it’s important to choose wisely, says Lisa Moskovitz, RD, the CEO of the NY Nutrition Group. But when it comes to weighing the merits of plant versus animal protein, there’s a lot of nuance to consider.