Sufficient protein intake is one of the most effective dietary strategies for the management of PCOS (Polycystic Ovary Syndrome) for a number of reasons. But what are the best food sources of protein for PCOS? Are any types better than others? And how to choose the best ones?
That’s what I’ll discuss in this article where you’ll find the best protein sources for PCOS as well as some practical tips on how to buy, store, and prepare them to get the most benefits. If you’d like to know more about how to manage your PCOS through dietary changes make sure to check out my complete guide here ‘The Best PCOS Diet (Ultimate Guide)’.
What is protein?
Protein is one of the three main macronutrients (next to carbohydrates and fats) that constitute our diet and that we need to eat in larger amounts. Made out of single amino acids, proteins are basically the building blocks of our bodies (including muscles, organs, bones, skin, nails, hormones, enzymes) which is why obtaining sufficient amounts from our diet is so important for our health.
Why is protein so important for PCOS?
Dietary protein is extremely important for PCOS as it may help reduce cravings, increase satiety, manage weight, regulate blood sugar levels and balance hormones. Women with PCOS are therefore recommended to include sufficient amounts of high-protein foods in their diet to improve their symptoms.
The good news is that protein can be found in a variety of different foods that you can add into your diet. But as you might have guessed, they are not all created equal. Here’s a list of the most important things to consider when choosing the best protein sources for PCOS.
Things to consider:
- Source
- Quality
- Macronutrient content
- Micronutrient content
- Amino acid profile
- Price
• Source
Based on your dietary approach, you can opt for protein sources that are either animal or plant-based. While it is generally recommended to include a combination of both in your diet to get the most health benefits, it all comes down to your own preferences.
While both animal and plant foods can be a great source of protein for women with PCOS, there is some evidence suggesting that dairy may contribute to hormone imbalances. (find out more here: ‘Does Dairy Affect PCOS & How? All You Need To Know‘). For this reason, you may want to limit the consumption of dairy as your source of protein if you suffer from PCOS.
• Quality
Another important thing to consider is the quality of your proteins. Regardless of the source, it is best to opt for whole or minimally-processed foods as much as possible. Try to look for foods in their natural form consisting of only one or two ingredients (eg. meat, fish, beans, eggs).
While some ultra-processed foods can still be high in dietary protein (eg. hot dogs, deli meat, protein drinks, cheese products, meat alternatives) they also typically come with a long list of added ingredients including sugars, harmful fats, preservatives, food colorings, flavorings and artificial chemicals.
When it comes to animal-based products (meat, eggs, fish) it’s also vital to take into account the animals’ welfare, diet and quality of life as it can drastically affect the foods’ nutritional profile and chemical content. Look for organic, grass-fed, wild-caught or pasture-raised whenever possible to ensure its highest quality and minimize your exposure to artificial hormones, antibiotics and pesticides.
• Macronutrient profile
While almost all foods contain at least some amount of protein (even fruits and veggies), it can massively vary between different sources. That’s why another important thing to consider is the macronutrient profile of certain foods (how much protein, carbohydrates and fats they contain) as well as their energy density (how many calories).
Some foods consist of predominantly protein (most animal foods) while others are also high in carbohydrates (legumes) or fats (nuts). A ‘high-protein’ food should therefore provide sufficient amounts of protein in 1 serving without adding too many extra calories, fats or carbohydrates to make it an efficient source.
• Micronutrient content
The micronutrient content will also drastically vary between different protein sources as they all contain different vitamins, minerals, fatty acids, antioxidants and phytonutrients. Depending on your goals, you may want to prioritize certain protein sources to meet your individual nutrient needs.
However, by including a wide range of different food sources of protein in your diet, you are likely to obtain the most health benefits for PCOS. Focus on the nutrient density as well as the diversity of your overall diet.
• Amino acid profile
All proteins are made of amino acids (single molecules) which are found in different quantities in different foods. There are 21 amino acids in total but 9 of them are classified as essential. Essential amino acids are the most important to obtain from our diet as our body cannot produce them in sufficient amounts to cover its requirements.
Based on the amino acid profile, protein sources can be considered either complete (containing all 9 amino acids) or incomplete (lacking one or more essential amino acids). Since animal-based sources typically contain all 9 essential amino acids, they are a good source of complete protein.
While most plant-based sources are considered ‘incomplete’ as they don’t provide all 9 amino acids in sufficient amounts (apart from soy and other exceptions), you can combine different plant foods to obtain a full range of amino acids and meet your needs.
• Price
In general, protein foods tend to be the most expensive items on our grocery lists (especially animal-based). However, I have some budget-friendly tips on how to still include the best protein sources in your diet without compromising their quality.
Best protein sources for PCOS:
- Fish & seafood
- Meat & poultry
- Eggs
- Soy products
- Legumes
- Nuts & seeds
- Protein powder
1. Fish & seafood
Fish and seafood are some of the best protein sources for women with PCOS as they’re packed with a number of important vitamins and minerals (such as B12, zinc, iron, calcium, selenium, iodine) that are particularly important for the management of this condition. Seafood, in general, is also one of the best sources of essential omega-3 fatty acids (DHA and EPA) that are associated with a number of health benefits.
You can find out more about the benefits of omega-3 for PCOS in my previous article ‘Omega-3 Fish Oil For PCOS: Benefits, Risks & Practical Tips‘.
While all types of fish and seafood are naturally high in complete protein and low in carbohydrates, their macro and micronutrient content vary. That’s why including a variety of different seafood in your diet is a good way of obtaining the most nutrients and health benefits.
Oily fish (such as salmon, mackerel, sardines, anchovies) are the highest in omega-3s while other fish (halibut, pollock, cod, tuna) and shellfish (shrimp, crab, oyster clams, scallop) are lower in fats and therefore lower in overall calories. For women with PCOS, they are all excellent sources of high-quality protein.
Best fish & seafood for PCOS:
- Oily fish (salmon, mackerel, sardines, anchovies)
- White fish (cod, halibut, pollock)
- Shellfish (prawns, crab, oysters, clams, callot)
| 100g serving (cooked) | calories (kcal) | protein (g) | carbs (g) | fiber (g) | fat (g) |
|---|---|---|---|---|---|
| Salmon | 182 | 25.4 | 0 | 0 | 8.1 |
| Mackerel | 156 | 23.2 | 0 | 0 | 6.3 |
| Sardines | 195 | 25.3 | 0 | 0 | 10.4 |
| Tuna | 116 | 25.5 | 0 | 0 | 0.8 |
| Cod | 105 | 22.8 | 0 | 0 | 0.9 |
| Shrimp | 119 | 22.8 | 0 | 0 | 1.7 |
| Crab | 83 | 17.9 | 0 | 0 | 0.7 |
Pro tips:
- Heavy metals – to minimize your exposure to heavy metals, opt for smaller fish at the end of the food chain (sardines, mackerel, salmon, anchovies) as they are the lowest in mercury in contrast to larger fish (shark, bluefin tuna, swordfish) that are the most contaminated
- Canned fish – canned fish (sardines, mackerel, salmon, anchovies, tuna) are a great practical and budget-friendly option to include in your diet as they are just as nutritious and you can easily add them to any meals
- Freezing – to save money, buy high-quality seafood (such as salmon) in larger quantities when it’s on sale and keep it in a freezer (individually packed for easier use) as it can be stored there for up to several months without losing its quality
- Quality – to get the highest quality seafood, opt for wild-caught rather than farmed whenever possible and look for sustainable seafood labels for ethical reasons
2. Meat and poultry
Another great source of highly concentrated dietary protein for women with PCOS is lean meat and poultry. These sources are great as they are almost purely protein (low in carbohydrates and fats) and therefore can help you boost your protein intake without adding too many calories (although it depends on the body part).
Additionally, meat and poultry are great sources of several essential vitamins and minerals (iron, zinc, B vitamins, selenium) important for women with PCOS. You can choose from a variety of different meat sources (beef, wild game, pork, lamb), and poultry (chicken, turkey, duck) as well as different cuts (breast, tights, wings, organs).
The lean cuts (breast, lean steak) are typically the highest in protein and lowest in calories while the animal organs (liver, heart, stomach) are the best sources of micronutrients (vitamins, minerals). As always, it’s best to opt for a variety of different sources.
Best meat & poultry for PCOS:
- Meat (beef, pork, lamb, rabbit, wild game)
- Poultry (chicken, turkey)
| 100g serving (cooked) | calories (kcal) | protein (g) | carbs (g) | fiber (g) | fat (g) |
|---|---|---|---|---|---|
| Chicken breast | 151 | 30.5 | 0 | 0 | 3.2 |
| Turkey breast | 147 | 30.1 | 0 | 0 | 2.1 |
| Lean beef | 160 | 29.9 | 0 | 0 | 4.5 |
| Pork | 214 | 28.8 | 0 | 0 | 10.1 |
| Lamb | 204 | 28.4 | 0 | 0 | 9.2 |
Pro tips:
- Quality – when buying meat and poultry, prioritize quality over quantity to get the most health benefits – opt for organic, pasture-raised or grass-fed whenever possible
- Bone broth – making a bone broth from the cheaper body parts of the animal (tights, legs, bones) is a great budget-friendly way of getting some amazing nutrient benefits
- Whole animal – to save money and reduce waste, buy the whole animal and use all of its parts (including organs and bones) for different meals and recipes
- Cook in bulk – meat and poultry require a certain level of preparation so planning and cooking in bulk can help you save time and stay organized during the week (you can even freeze the cooked meat for easier use)
3. Eggs
Eggs are one of the most nutrient-dense foods in the world which is why they are sometimes referred to as nature’s ‘superfood’. Since they are extremely rich in almost all essential nutrients (vitamins, minerals, fatty acids), including them in your diet can be a great way to meet your micronutrient needs and manage PCOS.
Moreover, eggs are also an excellent source of complete protein and they are associated with a strong feeling of fullness and reduced hunger. Some believe that eggs are one of the most satiating foods in the world which is particularly great for weight management.
You can find out more about the benefits of eggs for PCOS here: ‘Is Eating Eggs Good Or Bad For PCOS? (Evidence-Based)‘
While chicken eggs are the most popular and accessible worldwide, other egg variations (quail, duck) are equally beneficial. The important thing to remember is that most of the egg protein is found in the whites while most of the nutrients and fats are in the yolk.
It is therefore best to eat the whole egg to gain the most benefits. However, egg whites can still have a place in your diet as they can easily boost your protein intake without adding too many calories.
Best eggs for PCOS:
- Chicken eggs
- Quail eggs
- Duck eggs
| 100g serving (cooked) | calories (kcal) | protein (g) | carbs (g) | fiber (g) | fat (g) |
|---|---|---|---|---|---|
| Chicken egg | 155 | 12.6 | 1.1 | 0 | 10.6 |
| Duck egg | 185 | 12.8 | 1.4 | 0 | 13.8 |
| Quail egg | 158 | 13.1 | 0.4 | 0 | 11.1 |
Pro tips:
- Quality – organic, pasture-raised and omega-3 enriched eggs are some of the best options to include in your diet to get the most nutrients and ensure the animals’ good welfare
- Snack – boil a batch of eggs and keep them in the fridge with the shell on (they last up to 1 week), it’s a great quick snack you can grab or add to your salad or other meals
- Runny yolk – try poaching, frying or boiling eggs until the whites are hardened but the yolk is slightly runny, it’s not only delicious but the yolk is more likely to preserve more beneficial nutrients
- Microwave – to save time and effort, you can crack a few eggs into a bowl and put it in a microwave for a few minutes (never with the shell on!!), it’s the easiest and fastest way to make scrambled eggs, especially if you only need 1 or 2 eggs
4. Soy
The consumption of soy for PCOS remains a controversial topic but according to the latest research, soy appears to offer a wide range of benefits for women with this condition. Soy is believed to be one of the best hormone-balancing foods due to its high content of isoflavones and lignans (beneficial for PCOS).
You can find out more about the effects of soy on PCOS in my detailed article here: ‘Is Soy Good or Bad for PCOS & Why?‘.
More importantly, soy is arguably one of the best sources of plant-based proteins as it’s a rare plant source containing all essential amino acids (complete protein). It’s also rich in multiple micronutrients (vitamins, minerals, antioxidants, fatty acids, phytonutrients) that can benefit your health and longevity.
Soy is also extremely versatile and you consume a wide range of soy products to keep your diet enjoyable and novel. However, it’s best to avoid ultra-processed soy products (fake meat, soybean oil, soy isolate) as much as possible and opt for whole or minimally processed soy instead (soybeans, edamame, tofu, tempeh).
Best soy products for PCOS:
- Unprocessed (whole soybeans, edamame)
- Fermented (tempeh, miso, soy sauce, soy yogurt)
- Minimally processed (tofu, soy milk)
| 100g serving (cooked) | calories (kcal) | protein (g) | carbs (g) | fiber (g) | fat (g) |
|---|---|---|---|---|---|
| Soybeans | 172 | 18.2 | 8.4 | 6 | 9 |
| Edamame | 121 | 12 | 8.9 | 5.2 | 5.2 |
| Tofu | 110 | 13.3 | 1.6 | 0.5 | 7 |
| Tempeh | 192 | 20.3 | 7.6 | 3.7 | 10.8 |
| Soy milk | 30 | 3.2 | 1.5 | 1.1 | 1.6 |
| Soy yogurt | 43 | 4 | 1.2 | 1 | 2.3 |
Pro tips:
- Quality – when buying any type of soy product try to look for those certified as organic and GMO-free to minimize your exposure to harmful pesticides and industrial chemicals that may cause disturbances in hormones
- Dairy alternative – soy can be used as a great dairy alternative (to make milk, yogurt, cheese) as it’s high in complete protein and it has a relatively neutral taste, you can find more information here: ‘What Type Of Milk Is Best For PCOS? (The Ultimate Guide)‘
- Snacks – edamame beans or soy nuts are a perfect high-protein snack that will keep you satiated and prevent further sugar cravings, try baking (or air-frying) edamame beans and adding some salt on top (it tastes like popcorn to me)
- Desserts – you can also use soy (especially tofu, soy milk or soy yogurt) for baking and making sweet desserts, silken tofu is a particularly great dairy-free alternative to make vegan cheesecakes, creams, and puddings
5. Legumes
Apart from soy, other legumes (beans, lentils, peas) are also a great source of dietary protein for women with PCOS. While most legumes don’t provide a full range of essential amino acids (they typically lack sufficient levels of methionine) you can combine them with other high-methionine plant protein sources (nuts, seeds, cereals) to obtain a complete protein.
Legumes are also particularly high in dietary fiber (in contrast to animal-based proteins) which is extremely beneficial for managing PCOS and improving overall health. The consumption of legumes is associated with improved blood sugar levels, reduced cholesterol and improved gut health. Additionally, they also provide a wide range of micronutrients including vitamins, minerals, antioxidants and phytonutrients.
Despite the fact that legumes are one of the richest plant sources of protein, it is important to note that they still consist of predominantly carbohydrates. This means that they may not be as efficient at providing high amounts of protein per serving without too many calories and additional carbohydrates. That being said, legumes are still a highly nutritious and affordable food to include in your diet on a regular basis.
Best legumes for PCOS:
- Beans (chickpeas, black, fava, navy, black-eyed)
- Lentils (red, brown, green)
- Peas (green, yellow, split)
| 100g serving (cooked) | calories (kcal) | protein (g) | carbs (g) | fiber (g) | fat (g) |
|---|---|---|---|---|---|
| Chickpeas | 139 | 7 | 22.5 | 6.4 | 2.8 |
| Black beans | 140 | 8.2 | 26.1 | 10.5 | 0.6 |
| Red lentils | 150 | 12 | 25 | 4 | 0.5 |
| Peas | 78 | 5.2 | 14.3 | 4.5 | 0.3 |
| Navy beans | 140 | 8.2 | 26.1 | 10.5 | 0.6 |
| Fava beans | 62 | 4.8 | 10.1 | 3.6 | 0.5 |
Pro tips:
- Spreads – use legumes to make home-made spreads (such as hummus), dips and sauces to add to your veggies, meals and snacks
- Baking – try using legumes (especially chickpeas and black beans) to make flourless desserts and baked goods (such as brownies, blondies, breads)
- Flour – legumes-based flours (gram, lentil) are also a great alternative you can use in the kitchen, find out more here: ‘The Best Flours for PCOS & How To Use Them‘
- Pasta – swap your regular pasta for some legume-based pasta (red lentil, chickpea, black bean) as they are naturally gluten-free and much higher in protein
- Soaking – make sure you soak your legumes properly prior to cooking to improve their digestibility and reduce their content of anti-nutrients (such as phytic acid and lectins)
- Canned – to save time, keep some canned legumes in the pantry for quick access and an easy addition to your meals
- Sprouting – sprouting legumes is an excellent way of making them more digestible, nutrient-rich and delicious, you can easily do it at home with minimal equipment
6. Nuts and seeds
In general, nuts and seeds are amongst the most beneficial foods for PCOS due to their excellent nutritional profile and favorable macronutrient composition (high in protein, healthy fats and fiber). Even though nuts and seeds consist of mostly fats, they still provide a decent amount of dietary protein.
The macro and micronutrient content can, however, vary drastically between different types of nuts and seeds which is why (once again) I recommend aiming for diversity to obtain the most benefits.
You can check out the nutritional differences between various nuts and seeds for PCOS in my other articles ‘Best Nuts & Nut Butter For PCOS (Complete List)‘ and ‘Best Seeds For PCOS & How To Use Them (Complete List)‘.
In terms of protein content, some of the highest-ranking nuts are almonds, peanuts and pistachios and seeds such as hemp, pumpkin and sunflower. However, keep in mind that nuts and seeds are also very energy dense (high in calories) due to their high content of fat.
While you should definitely include nuts and seeds in your diet for a number of health benefits, they shouldn’t be your main source of protein as it can be difficult to obtain sufficient amounts in a reasonable serving size.
Best nuts & seeds for PCOS:
- Nuts (almonds, pistachios, walnuts, peanuts, cashews)
- Seeds (hemp, pumpkin, sunflower, sesame)
| 100g serving (raw) | calories (kcal) | protein (g) | carbs (g) | fiber (g) | fat (g) |
|---|---|---|---|---|---|
| Almonds | 579 | 21.1 | 21.6 | 12.5 | 49.9 |
| Peanuts | 567 | 25.8 | 16.1 | 8.5 | 49.2 |
| Pistachios | 569 | 21.1 | 27.6 | 10.3 | 45.8 |
| Cashews | 553 | 18.2 | 30.2 | 3.3 | 43.9 |
| Hemp seeds | 553 | 31.6 | 8.7 | 4 | 48.8 |
| Pumpkin seeds | 574 | 29.8 | 14.7 | 6.5 | 49 |
| Sunflower seeds | 584 | 20.8 | 20 | 8.6 | 51.5 |
Pro tips:
- Snacks – whole nuts and seeds are one of the best snacks you can always have on hand since they’re small in size but highly satiating, delicious and energy and nutrient-dense
- Flour – nut and flours are a great gluten-free and low-carb alternative that you can use for baking, cooking and even raw recipes
- Nut & seed butters – to save money, you can easily make your own nut and seed butters at home by simply blending raw (or toasted) nuts in the food processor until smooth
- Storage – it is best to keep nuts and seeds in a cool and dark place to maximize their freshness and minimize oxidation
- Bulk – since nuts and seeds are overall relatively pricey it is always worth buying in bulk, they last for a long time and you can even freeze them to pro-longed their freshness
7. Protein powder
While it’s true that you can easily obtain sufficient protein intake from a healthy balanced diet (whole food protein sources should constitute the majority of your diet), high-quality protein powders can still be a very valuable tool for women with PCOS.
One of the biggest benefits of protein powders is that they are super-practical and time-efficient so you can easily add them to various meals, increase your overall protein intake and achieve your health goals. They can be also really tasty, versatile and rich in additional nutrients (depending on the brand).
Since protein powders are amongst the most popular nutritional supplements in the world, there are numerous brands and products with massive differences in their quality, taste, ingredients, price and potential effects on health. If you decide to include protein powders in your diet, make sure it’s high-quality and PCOS-friendly.
I’ve created a whole guide on how to choose the best protein powder for PCOS and you can also find my personal favorite brands here: ‘What Protein Powder Is Best For PCOS? (The Ultimate Guide)‘
Best protein powders for PCOS:
- Plant-based (pea, hemp, brown rice, quinoa, chia)
- Animal-based (egg whites, collagen, bone broth)
| 30g serving (unflavored) | calories (kcal) | protein (g) | carbs (g) | fiber (g) | fat (g) |
|---|---|---|---|---|---|
| Protein powder isolate | 115 | 23.1 | 1.2 | 0.3 | 2.3 |
| Egg white powder | 112 | 24.7 | 1.3 | 0 | 0.1 |
| Collagen powder | 105 | 27 | 0 | 0 | 0 |
Pro tips:
- Baking – protein powders can be a great addition to your kitchen creations (baking, cooking, raw desserts) as they can easily bump up the protein content of otherwise low-protein recipes
- Dairy-free – be mindful of the source when selecting your protein powder as some of the most popular and affordable ones are dairy-based (whey, casein)
- Sweetener – use a high-quality flavored protein powder (sweetened with a natural sweetener eg. stevia) to sweeten and add flavor to recipes, learn more about sweeteners here: ‘The Best & Worst Sweeteners for PCOS (Complete List)‘
- Collagen – get an unflavoured collagen powder as it’s basically tasteless and you can easily add it to any meal or drink (including coffee)
Is high protein good for PCOS?
A higher protein diet can be generally considered good for PCOS as it may help manage weight, regulate blood sugars and balance hormones in women with this condition. However, there are other dietary and lifestyle factors that also need to be considered to manage PCOS.
How much protein do you need with PCOS?
As a general rule, the optimal daily protein intake for women with PCOS appears to be between 1-2g of protein per 1kg body weight. However, the exact amount may differ between individuals based on their personal needs, goals, activity levels, age and body compositions.
How can I increase my protein for PCOS?
The best way to increase dietary protein intake is to include at least one source of protein-rich food (meat, poultry, fish, soy, legumes, nuts, seeds) in every meal or snack. Using a high-quality protein powder may also be a useful tool for women with PCOS to increase their daily protein intake.
Resources:
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- Rajaeieh, G., Marasi, M., Shahshahan, Z., Hassanbeigi, F., & Safavi, S. M. (2014). The Relationship between Intake of Dairy Products and Polycystic Ovary Syndrome in Women Who Referred to Isfahan University of Medical Science Clinics in 2013. International journal of preventive medicine, 5(6), 687–694. Available at: https://pubmed.ncbi.nlm.nih.gov/25013687/
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