you are and keep you that way.

Protein is made from twenty-plus basic

building blocks called amino acids.
Because we don’t store amino acids, our
bodies make them in two different ways:
either from scratch, or by modifying
others. Nine amino acids—histidine,
isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan,
and valine—known as
the essential amino acids, must come
from food.

How Much Protein Do I Need?

The National Academy of Medicine

recommends that adults get a minimum
of 0.8 grams of protein for every kilogram
of body weight per day, or just over 7
grams for every 20 pounds of body
weight. [1]

For a 140-pound person, that means

about 50 grams of protein each day.

For a 200-pound person, that means

about 70 grams of protein each day.

The National Academy of Medicine also

sets a wide range for acceptable protein
intake—anywhere from 10% to 35% of
calories each day. Beyond that, there’s
relatively little solid information on the
ideal amount of protein in the diet or the
healthiest target for calories contributed
by protein. Individual needs will vary
based on factors such as age, exercise
level, health conditions, and overall
dietary pattern. A registered dietitian can
help determine one’s individual protein
needs.

In an analysis conducted at Harvard

among more than 130,000 men and
women who were followed for up to 32
years, the percentage of calories from
total protein intake was not related to
overall mortality or to specific causes of
death. [2] However, the source of protein
was important.

What are “complete” proteins, and how

much do I need?

It’s important to note that millions of

people worldwide, especially young
children, don’t get enough protein due to
food insecurity. The effects of protein
deficiency and malnutrition range in
severity from growth failure and loss of
muscle mass to decreased immunity,
weakening of the heart and respiratory
system, and death.

However, it’s uncommon for healthy

adults in the U.S. and most other
developed countries to have a deficiency,
because there’s an abundance of plant and
animal-based foods full of protein. In fact,
many in the U.S. are consuming more
than enough protein, especially from
animal-based foods. [3]

It’s All About the Protein “Package”

When we eat foods for protein, we also eat

everything that comes alongside it: the
different fats, fiber, sodium, and more. It’s
this protein “package” that’s likely to
make a difference for health.

The table below shows a sample of food

“packages” sorted by protein content,
alongside a range of components that
come with it.

Table: Comparing protein packages

To call out a few examples:

A 4-ounce broiled sirloin steak is a great

source of protein—about 33 grams
worth. But it also delivers about 5 grams
of saturated fat.

A 4-ounce ham steak with 22 grams of

protein has only 1.6 grams of saturated
fat, but it’s loaded with 1,500 milligrams
worth of sodium.

4 ounces of grilled sockeye salmon has

about 30 grams of protein, naturally low
in sodium, and contains just over 1 gram
of saturated fat. Salmon and other fatty
fish are also excellent sources of omega-
3 fats, a type of fat that’s especially good
for the heart.

A cup of cooked lentils provides about 18

grams of protein and 15 grams of fiber,
and it has virtually no saturated fat or
sodium.

What about protein powders?

Powdered protein can come from a
variety of sources,
including eggs, milk (e.g., casein, whey),
and plants (e.g., soybeans, peas, hemp).
Some protein powders contain protein
from multiple sources; for instance, a
vegan option might include protein
derived from peas, pumpkin seeds,
sunflower seeds, and alfalfa. Like other
dietary supplements, protein powders
are not regulated by the U.S. Food and
Drug Administration for safety. They can
often contain non-protein ingredients,
including vitamins and minerals,
thickeners, added sugars, non-caloric
sweeteners, and artificial flavoring. If you
choose to consume protein powder, it is
important to read the nutrition and
ingredient labels beforehand, as
products may contain unexpected
ingredients and large amounts of added
sugars and calories.

LEARN MORE ABOUT PROTEIN

POWDERS AND OTHER WORKOUT
SUPPLEMENTS

Research on Protein and Health

Available evidence indicates that it’s the

source of protein (or, the protein
“package”), rather than the amount of
protein, that likely makes a difference for
our health. You can explore the research
related to each disease in the tabs below,
but here’s the evidence-based takeaway:
eating healthy protein sources like beans,
nuts, fish, or poultry in place of red meat
and processed meat can lower the risk of
several diseases and premature death.

Heart disease

Diabetes

Cancer

Premature death

Bone health

Weight control

Other considerations involving protein

New research highlight: Red

meat and diabetes risk
People who eat just two servings of red
meat per week may have an increased
risk of developing type 2 diabetes
compared to people who eat fewer
servings, and the risk increases with
greater consumption, according to a new
study led by researchers from Harvard
T.H. Chan School of Public Health. They
also found that replacing red meat with
healthy plant-based protein sources,
such as nuts and legumes, or modest
amounts of dairy foods, was associated
with reduced risk of type 2 diabetes.

READ MORE

Protein Foods and the Planet

Just as different foods can have differing

impacts on human health, they also have
differing impacts on the environment.
Agriculture is a major contributor of
greenhouse gas (GHG) emissions
globally, the accumulation of which is
driving climate change at a rate
unprecedented in human history.
However, not all foods have an equal
impact. Production of animal-based foods
tends to have higher GHG emissions
than producing plant-based foods—and
dairy and especially red meat
(particularly beef, lamb, and goat) stand
out for their disproportionate impact.

Source: World Resources Institute,

[Link]/proteinscorecard

To give you an idea, this “scorecard”

from the World Resources Institute
illustrates the differing GHG emissions
per gram of protein from both animal
and plant-based protein foods. [25]
Making just one pound (454 grams) of
lamb generates five times more GHGs
than making a pound of chicken and
around 30 times more than making a
pound of lentils. [26] In the U.S. alone,
beef accounts for 36% of all food-
related GHG emissions. [27] Beyond
emissions, it’s also important to note
that food production places an
enormous demand upon our natural
resources, as agriculture is a major
contributor to deforestation, species
extinction, and freshwater depletion
and contamination.

LEARN MORE ABOUT THE IMPACTS

OF DIFFERENT FOODS ON YOUR
PLATE.

Bottom Line

Protein is a key part of any diet. The

average person needs about 7 grams of
protein every day for every 20 pounds of
body weight. Because protein is found in
an abundance of foods, many people can
easily meet this goal. However, not all
protein “packages” are created equal.
Because foods contain a lot more than
protein, it’s important to pay attention to
what else is coming with it. That’s why
the Healthy Eating Plate encourages
choosing healthy protein foods.

Choose fish, poultry, beans, and nuts;

limit red meat and cheese; avoid bacon,
cold cuts, and other processed meats.

EXPLORE THE HEALTHY EATING

PLATE

Building off this general guidance, here

are some additional details and tips for
shaping your diet with the best protein
choices:

Get your protein from plants when

possible. Eating legumes (beans and
peas), nuts, seeds, whole grains, and
other plant-based sources of protein is a
win for your health and the health of the
planet. If most of your protein comes
from plants, make sure that you mix up
your sources so no “essential”
components of protein are missing. The
good news is that the plant kingdom
offers plenty of options to mix and
match. Here are some examples for each
category:

Legumes: lentils, beans (adzuki, black,

fava, chickpeas/garbanzo, kidney,
lima, mung, pinto etc.), peas (green,
snow, snap, split, etc.),
edamame/soybeans (and products
made from soy: tofu, tempeh, etc.),
peanuts.

Nuts and Seeds: almonds, pistachios,

cashews, walnuts, hazelnuts, pecans,
hemp seeds, squash and pumpkin
seeds, sunflower seeds, flax seeds,
sesame seeds, chia seeds.

Whole Grains: kamut, teff, wheat,

quinoa, rice, wild rice, millet, oats,
buckwheat,

Other: while many vegetables and

fruits contain some level of protein,
it’s generally in smaller amounts than
the other plant-based foods. Some
examples with higher protein
quantities include corn, broccoli,
asparagus, brussels sprouts, and
artichokes.

Prioritize hearty and savory

plant-based preparations
Simple strategies for creating filling,
delicious, and even budget-friendly plant-
based dishes.

Upgrade your sources of animal protein.

Considering the protein package is
particularly important when it comes to
animal-based foods:

Generally, poultry (chicken, turkey,

duck) and a variety of seafood (fish,
crustaceans, mollusks) are your best
bet. Eggs can be a good choice, too.

If you enjoy dairy foods, it’s best to do

so in moderation (think closer to 1-2
servings a day; and incorporating
yogurt is probably a better choice than
getting all your servings from milk or
cheese).

Red meat—which includes

unprocessed beef, pork, lamb, veal,
mutton, and goat meat—should be
consumed on a more limited basis. If
you enjoy red meat, consider eating it
in small amounts or only on special
occasions.

Processed meats, such as bacon, hot

dogs, sausages, and cold cuts should
be avoided. Although these products
are often made from red meats,
processed meats also include items
like turkey bacon, chicken sausage,
and deli-sliced chicken and ham.
(Processed meat refers to any meat
that has been “transformed through
salting, curing, fermentation,
smoking, or other processes to
enhance flavor or improve
preservation.” [18])

Looking to reduce red and processed meats,

but unsure where to start? Here are a few
approaches to cutting-back while keeping
your meals satiating and flavorful. Simply
find your “starting point” and move forward
with the strategies that work for you:

Eat a little less red meat, any

way you can
Assess how often you eat red meat, and
see if one of these strategies can help
you find a way to cut back a bit.

Swap out red meat for healthier

meats
If you’re thinking of a meal that features
red meat, see if you can replace it with a
better option, like poultry or seafood.

Consume less meat, enjoy more

variety
This approach boosts healthy plant-
based foods like beans, nuts, whole
grains, and other veggies, while still
providing ways to incorporate some of
your favorite animal-based foods.

Test your protein knowledge!