Protein
Builds and repairs muscle, skin, enzymes and hormones.
What is Protein?
Protein is one of the three energy-providing macronutrients, supplying 4 calories per gram. It is made of amino acids — the building blocks your body uses to build and repair muscle, skin, hair, enzymes, antibodies and many hormones. Nine of these amino acids are "essential", meaning they must come from food.
Health benefits of Protein
- Builds and maintains muscle mass, especially alongside exercise
- Keeps you fuller for longer, which can support weight management
- Supplies the amino acids needed for immune cells, enzymes and hormones
- Helps preserve lean tissue as you age
Top food sources of Protein
See full rankingLean meats, poultry, fish, eggs, dairy, soy, legumes, nuts and seeds are the richest everyday sources. Values shown per 100 g.
Soy protein isolate, potassium type, crude protein basis
88.3 g 177% DV
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO
87.8 g 176% DV
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
86.0 g 172% DV
Gelatins, dry powder, unsweetened
85.6 g 171% DV
Seal, bearded (Oogruk), meat, dried (Alaska Native)
82.6 g 165% DV
Egg, white, dried, powder, glucose reduced
82.4 g 165% DV
Soy protein isolate
80.7 g 161% DV
Soy protein isolate, potassium type
80.7 g 161% DV
Egg, white, dried
79.9 g 160% DV
Steelhead trout, dried, flesh (Shoshone Bannock)
77.3 g 155% DV
Egg, white, dried, flakes, glucose reduced
76.9 g 154% DV
Vital wheat gluten
75.2 g 150% DV
How much Protein do you need?
The FDA Daily Value is 50 g. A common target is about 0.8 g per kg of body weight for general health, rising to 1.2–2.0 g/kg for active people and athletes.
Protein deficiency
A shortfall can lead to muscle loss, slow wound healing, weakened immunity and, in severe cases, swelling (edema). Most people in developed countries get plenty.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Protein do?
Protein is one of the three energy-providing macronutrients, supplying 4 calories per gram. It is made of amino acids — the building blocks your body uses to build and repair muscle, skin, hair, enzymes, antibodies and many hormones. Nine of these amino acids are "essential", meaning they must come from food.
How much Protein do I need per day?
The FDA Daily Value is 50 g. A common target is about 0.8 g per kg of body weight for general health, rising to 1.2–2.0 g/kg for active people and athletes.
Which foods are highest in Protein?
Per 100 g, some of the richest sources are Soy protein isolate, potassium type, crude protein basis, Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO, Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus, Gelatins, dry powder, unsweetened, Seal, bearded (Oogruk), meat, dried (Alaska Native).
What happens if I don't get enough Protein?
A shortfall can lead to muscle loss, slow wound healing, weakened immunity and, in severe cases, swelling (edema). Most people in developed countries get plenty.