Including protein-rich foods in your diet is vital for maintaining overall health and well-being. But how much protein do you need and what are the best sources of this essential macronutrient?
Why we need proteins
Proteins are building blocks in the body. They form bones, cartilage, muscles, blood, skin, enzymes, hormones and vitamins. They are essential for growth and development, repair and build cells and tissues such as muscles, and play an important role in body processes such as blood clotting, fluid balance and the immune response.
Proteins are made of amino acids. There are some amino acids that our body can make itself. These are called non-essential amino acids. But there are nine amino acids that our body must get by consuming foods that contain these amino acids. These are called essential amino acids and are necessary for the normal functioning of the body.
Which foods contain a lot of protein?
We can get protein from plant or animal sources. Protein in our diets can come from meat, dairy products, nuts, some vegetables and certain grains and beans.
Examples of protein-rich foods |
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Type of food |
Examples |
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beans, peas and lentils |
chickpeas, lentils |
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nuts and seeds |
walnuts, pumpkin seeds |
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lean meat |
chicken, turkey |
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fish |
salmon, tuna |
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dairy products |
milk, yogurt |
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soy products |
tofu |
Try to eat a variety of protein-rich foods to ensure you meet your daily protein needs and that you get the vitamins, minerals and other nutrients needed for optimal health. Proteins that come from animal sources, such as meat, eggs and milk, as well as soy and quinoa, are called complete proteins. This means that they contain all the essential amino acids that the body needs and that they are the highest quality protein sources.
You can also get essential amino acids from plant foods. However, most plant proteins do not contain all the necessary essential amino acids and are therefore called incomplete proteins. If you’re avoiding animal protein, the best way to ensure you get a healthy mix of amino acids is to enjoy a variety of plant-based proteins throughout the day.
Foods that are particularly high in protein include:
Lean meat such as chicken, turkey, beef and pork are excellent sources of high-quality protein and important nutrients such as iron and zinc. To avoid unhealthy saturated fat, choose lean or lean meats, such as lean ground beef, pork loin, or skinless chicken breasts.
Fish such as salmon, tuna and mackerel are not only rich in protein, but also contain omega-3 fatty acids, which are beneficial for heart health. Look for seafood that contains less methylmercury, such as salmon, anchovies and trout.
Dairy products such as milk, cheese and yogurt are rich in protein, calcium and other essential nutrients. Greek yogurt is a good option because it contains a lot of protein and nutrients such as calcium, vitamins and minerals. Dairy products can be high in saturated fat, so choose low-fat dairy products and limit the amount of cheese you eat.
Beans, peas and lentils include kidney beans, pinto beans, white beans, black beans, lima beans, broad beans, soybeans, chickpeas, black-eyed peas, pigeon peas, split peas, lentils and edamame. These plant foods are excellent sources of protein, as well as fiber, folic acid, potassium, iron and zinc.
Nuts and sto eat include almonds, hazelnuts, walnuts, peanuts, chia seeds, pumpkin seeds, sunflower seeds and peanut butter. Not only are they rich in protein, but they also provide healthy fats, vitamins and minerals. Nuts are high in fat and calories, so keep portion sizes in mind.
Eggs contain all essential amino acids, making them a complete source of protein. Eggs are also a source of vitamins, minerals, healthy fats and antioxidants.
Quinoa is a vegetable protein source that is also a complete protein. A cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber. Quinoa is also a good source of minerals such as manganese, phosphorus and copper.
Soy products such as tofu and tempeh are good sources of protein, especially for vegetarians and vegans. A quarter cup of tofu provides seven grams of protein.
How much protein should you eat daily?
For the average adult, the Recommended Dietary Allowance (RDA) for protein, or the amount you need to meet your basic nutritional needs and not get sick, is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound . For a person weighing 75 kg (165 pounds), that amounts to 60 grams of protein per day.
To determine your target daily protein intake, you can multiply your weight in pounds by 0.36, or use this online calculator.
It’s important to keep in mind that your daily protein needs are not a fixed number. For example, your protein needs will fluctuate depending on your physical activity and whether you are pregnant or breastfeeding.
Should I get my protein from animal or plant sources?
To get enough protein in the healthiest way, dietary guidelines have shifted from specific amounts of daily protein to the importance of eating healthier, protein-rich foods.
It’s important to think about the protein package when making protein choices because foods that contain protein also contain fats, carbohydrates, vitamins, minerals, sugar, sodium, additives and other components.
Although meat contains high-quality protein, some types of meat also contain unhealthy amounts of saturated fats and sodium. If you eat meat, it is important to choose leaner meat and poultry. According to the United States Department of Agriculture (USDA), meats high in saturated fat include:
- fatty cuts of beef, pork and lamb
- ground beef (75% to 85% lean)
- processed meats such as bologna, salami, sausages, hot dogs, bacon
- some poultry, such as duck.
A high-protein diet consisting mainly of red meat or processed meat is a cause for concern. Research has consistently shown that both unprocessed and processed red meat are linked to a higher risk of cardiovascular disease and diabetes. A meta-analysis found that replacing red meat with healthy plant-based proteins reduced the risk of cardiovascular disease.
For optimal health and nutrition, you should emphasize plant-based proteins and proteins from different sources. The Mediterranean eating style is an approach that emphasizes healthy protein sources.
Benefits of a high protein diet
Although most Americans consume more than enough protein, some people may benefit from a higher protein intake.
To maintain or gain muscle mass
If you are over 50 years old, you should increase protein intake to one gram per kilogram of body weight just to maintain muscle mass, which decreases with age.
If you’re trying to increase muscle mass, a high-protein diet can help support muscle recovery and growth. When you exercise, muscle cells are broken down. Protein from food helps repair the damage and ultimately strengthen muscles.
To fall off
The value of high-protein diets for weight loss remains controversial. However, one meta-analysis found that a high-protein diet could lead to weight loss and prevent weight gain after weight loss. The authors point out the need for future studies that follow patients for longer than one year to gain more insight into this issue.
Other benefits
One study found that eating plant-based protein was associated with a lower chance of developing cognitive decline later in life. For every 5% of calories that came from plant protein instead of carbohydrates, researchers observed a 26% lower risk of developing dementia in study participants.
How much protein is too much?
The idea of an upper limit for protein intake is controversial. Some experts believe that the recommended amounts are too low. Others believe that we consume too much protein.
In general, the average person (not a bodybuilder or elite athlete) does not need high protein levels and should not exceed 2 grams per kilogram; or about 125 grams per day for a 140-pound person.
One of the main concerns with consuming too much protein is an overall nutritional imbalance. Consuming excessive protein can lead to inadequate intake of carbohydrates and fats. It is important to eat a well-rounded diet that includes a balance of all three macronutrients for overall health.
Additionally, if you increase your protein intake without increasing physical activity, you may consume too many calories without consuming enough, which can lead to weight gain.
There is also some evidence that eating a relatively high-protein diet may be problematic for people with pre-existing kidney disease. A diet high in animal protein may put you at a higher risk of kidney stones.