Why protein matters
Protein is a nutrient your body uses to build and repair tissue, make enzymes and hormones, and support the immune system. Muscle, skin, hair and many other parts of the body rely on it. Foods supply protein in the form of amino acids, which the body uses as building blocks. Protein also tends to make meals feel more filling, which is one reason people notice it.
This is general information, not medical advice. People with kidney disease, those who are pregnant, older adults with specific concerns, and anyone with a medical condition should ask a doctor or registered dietitian about the right amount for them.
How much do adults typically need
A commonly cited general reference for healthy adults is a Recommended Dietary Allowance of 0.8 grams of protein per kilogram of body weight per day. Here is a hypothetical example to show the arithmetic: for a person weighing 70 kilograms, 0.8 times 70 equals 56 grams per day. This is a general baseline, not a personal prescription. Needs can be higher for some people, such as those who do a lot of strength training or are recovering from illness, and a professional can help you decide. Most people in many countries already meet the baseline through ordinary meals.
Animal sources
- Poultry and meat: chicken, turkey, beef, pork and lamb. Leaner cuts contain less saturated fat. Preparation matters too, as described in the comparison of cooking methods.
- Fish and seafood: salmon, tuna, sardines, shrimp and many others. Canned fish is shelf-stable and inexpensive.
- Eggs: a versatile, quick-cooking source.
- Dairy: milk, yogurt, cottage cheese and cheese. Plain varieties generally contain less added sugar than flavored ones.
Animal foods are often described as “complete” proteins, meaning they supply all the essential amino acids the body cannot make itself.
Plant sources
- Beans, lentils and chickpeas: also high in fiber, which is covered in the article on dietary fiber.
- Soy foods: tofu, tempeh, edamame and soy milk.
- Nuts, seeds and nut butters: peanuts, almonds, pumpkin seeds, chia and others. They are energy-dense, so portions tend to be small.
- Whole grains: oats, quinoa, whole-wheat bread and brown rice contribute smaller amounts that add up across a day.
- Vegetables: peas, spinach and broccoli contain modest amounts.
Most individual plant foods have lower amounts of one or more essential amino acids, but eating a variety across the day, such as beans with rice or hummus with whole-grain bread, typically covers the needs of healthy people. Soy and quinoa are notable plant foods that supply all essential amino acids.
Comparing sources in practice
Protein content depends on portion and preparation. As broad, approximate figures, a cooked chicken breast of average size, a cup of cooked lentils and a serving of Greek yogurt each provide meaningful protein, but exact numbers vary by brand and portion, so the label is the best guide. For how to find that line, see the guide to nutrition labels.
It can also help to look at what comes with the protein. Fatty cuts of meat and some processed meats such as bacon, sausage and deli meats tend to be higher in saturated fat and sodium. Beans and fish often arrive with fiber or unsaturated fats. Neither plant nor animal foods are automatically the best or the worst; the overall pattern is what counts, and variety keeps meals interesting.
Spreading protein through the day
Many people eat most of their protein at dinner. Spreading it across meals can be convenient and may help with fullness.
- Breakfast: eggs, plain yogurt, oatmeal with nuts, or tofu scramble. More options appear among breakfast ideas.
- Lunch: beans in a salad or soup, a sandwich with sliced chicken or hummus, canned tuna on whole-grain crackers.
- Dinner: fish, poultry, lentil stew or stir-fried tofu with vegetables.
- Snacks: cottage cheese, a handful of nuts, edamame, or a hard-boiled egg, all of which suit healthy snacks.
Protein around exercise
People who exercise often wonder whether they need extra. Needs may rise somewhat with regular training, especially strength training, but ordinary food typically supplies enough for most recreational exercisers. Eating protein-containing foods after workouts is a common habit, and the broader topic is addressed in advice on eating for performance. Powders and bars are optional convenience products, and this site does not recommend them. If you are considering fitness supplements, check with a doctor or dietitian first.
Shopping and storing
Protein foods can be among the pricier items at the store, but dried beans, eggs, canned fish, frozen poultry and store-brand tofu are often affordable, a point explored in tips on a food budget. Keep raw meat, poultry and fish on the lowest shelf of the fridge, cook them to safe temperatures (poultry is commonly cooked to 165 degrees Fahrenheit) and refrigerate leftovers promptly.
A flexible approach
You do not have to count grams to eat reasonable amounts of protein. Including a protein-containing food at most meals, and rotating between a few animal and plant sources, is a simple pattern that works for many people. If you follow a vegetarian or vegan diet, pay attention to variety and consider speaking with a dietitian about nutrients such as vitamin B12, which plant foods do not reliably supply.