All of the above-animal protein and vegetable protein probably have the same effects on health. its the protein package thats likely to make a difference. a 6-ounce broiled porterhouse steak is a great source of protein38 grams worth. but it also delivers 44 grams of fat, 16 of them saturated. thats almost three-fourths of the recommended daily intake for saturated fats. the same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. a cup of cooked lentils has 18 grams of protein, but under 1 gram of fat.so when choosing protein-rich foods, pay attention to what comes along with the protein. vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals. the best animal protein choices are fish and poultry. if you are partial to red meat, stick with the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.