Internal PCIe is best, USB devices have a lot of drawbacks.
If you NEED one, the Elgato HD60S+ is pretty solid, and affordable. Likewise the Elgato Camlink4K (it isn't just for cameras). If you have a bit more money to spend, Magewell cards are the cream of the crop, and they do make USB versions.
You could always go for the cheapo no-name $20 USB 2.0 capture card that came out last year and everyone is using. Only does up to 1080p30, but if you don't absolutely require 60fps it's a very affordable option that won't break the bank even if you don't like it in the end. (They sell a USB 3.0 version of this device, but it's not actually 3.0 and tends to perform worse.)