Protein is in every cell in the body. Our bodies need protein from the foods we eat to build and maintain bones, muscles and skin. We get proteins in our diet from meat, dairy products, nuts, and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can't make on its own. Most plant proteins are incomplete. You should eat different types of plant proteins every day to get all of the amino acids your body needs.

It is important to get enough dietary protein. You need to eat protein every day, because your body doesn't store it the way it stores fats or carbohydrates. How much you need depends on your age, sex, health, and level of physical activity. Most Americans eat enough protein in their diet.

• Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
• Nutrients provided by various protein foods can differ. Varying your protein food choices can provide your body with a range of nutrients designed to keep your body functioning well. B vitamins help build tissue and aid in forming red blood cells. Iron can prevent anemia. Magnesium helps build bones and supports muscle function. Zinc can support your immune systems.
• EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk for heart disease.

Protein Foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products. Beans, peas, and lentils are also part of the Vegetable Group. To learn more, visit the Beans, Peas, and Lentils page.

Eat a variety of protein foods to get more of the nutrients your body needs. Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in healthy fatty acids (called omega-3s) and lower in methylmercury, such as salmon, anchovies, and trout.

If you are vegetarian or vegan, the advice to eat meat, poultry, and seafood does not apply to you. Vegetarian protein options include beans, peas, lentils, nuts, seeds, and soy products.

How much food from the Protein Foods Group should I eat daily?

The amount of protein foods you need depends on your age, sex, height, weight, and physical activity. The amount can also depend on whether or not you are pregnant or breastfeeding.

Most Americans eat enough from the Protein Foods Group but need to select leaner varieties of meat and poultry. They may also need to increase the variety of protein foods selected and choose meats less often. For general guidance by age, see the table below.

What counts as an ounce-equivalent in the Protein Foods Group?

The following examples count as 1 ounce-equivalent from the Protein Foods Group:

• 1 ounce of meat, poultry or fish 
• ¼ cup cooked beans
• 1 egg
• 1 tablespoon of peanut butter 
• ½ ounce of nuts or seeds
• ¼ cup (about 2 ounces) of tofu 
• 1 ounce tempeh, cooked

The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount.

Proteins are often called the body’s building blocks. They are used to build and repair tissues, and also help your body fight infection. Your body uses extra protein for energy. Older adults should try to eat a variety of nutrient-dense proteins. Choose lean (low-fat) meats and poultry. Keep in mind that you can also get protein from seafood, eggs, beans, nuts, seeds, and soy products. Protein from plant sources tends to be lower in saturated fat, contains no cholesterol, and provides fiber and other health-promoting nutrients. Plant sources of protein, such as nuts and seeds, have different nutritional value than plant-based meat alternatives, which can be heavily processed and high in sodium.

The Dietary Guidelines recommend that you eat 8 to 10 ounces per week of a variety of seafood, not only for the protein but also because seafood contains omega-3 fatty acids, such as EPA and DHA, which are good for your heart. Seafoods that are higher in EPA and DHA include salmon, anchovies, and trout. These seafoods are also lower in mercury, which can be harmful, than other types of seafood.

1 ounce-equivalent equals:

• 
  1/2 ounce nuts (12 almonds, 24 pistachios, or 7 walnut halves)
• 
  1 tablespoon peanut butter
• 
  1/2 cup split pea, lentil, or other bean soup
• 
  1/4 cup tofu
• 
  1 egg
• 
  2 tablespoons hummus

Protein foods provide nutrients important for maintaining your health and body.

Many Americans get the right amount of protein needed from meat, poultry, and eggs, but do not meet the recommendations for seafood or nuts, seeds, and soy products. Meeting this can help increase the amount of important nutrients your body needs, like unsaturated fats, dietary fiber, and vitamin D. It also helps limit the amount of sodium and saturated fats from you get from processed meat and poultry.

Nutrients

Meat, poultry, seafood, beans, peas, lentils, eggs, nuts, seeds, and soy products give the body many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.

Some protein food choices are high in saturated fat. These include: Fatty cuts of beef, pork, and lamb

• Regular (75% to 85% lean) ground beef
• Regular sausages, hot dogs, and bacon
• Some luncheon meats such as regular bologna and salami
• Some poultry such as duck

To help keep saturated fat intake below 10% of daily calories, limit the amount of these foods you eat.

Vegetarians get enough protein from this group as long as the variety and amounts of foods selected are adequate. Protein sources from the Protein Foods Group for vegetarians include eggs (for ovo-vegetarians); beans, peas, and lentils; nuts, seeds (including nut and seed butters), and soy products (tofu, tempeh).

Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don't get enough of. 

Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency provide joint advice to limit methylmercury exposure from seafood for women who might become pregnant or who are pregnant or lactating and young children.

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what protein foods to eat, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

Include protein in your snack

Try peanut or nut butter as a dip for apple or celery slices, or as a spread on whole grain crackers. A hard-cooked (hard-boiled) egg with a dash of pepper also makes a good protein snack.

Keep seafood on hand

Canned seafood, such as salmon, tuna, or crab, is quick to prepare and enjoy. Canned items also store well.

Add protein to your salad

Grilled chicken or shrimp adds tasty protein to a salad of mixed greens. Chickpeas or black beans are delicious, budget-friendly options, too.

Take protein on the go

Pack a mixture of unsalted nuts and sunflower seeds for a crunchy snack. Add some dried fruit like raisins, cranberries, or chopped dates for a touch of sweetness.

Get creative with beans, peas, and lentils

Make chili or stews with kidney or pinto beans, have a bowl of split pea soup for lunch or dinner, or enjoy lentils as a side dish. Check online for recipe ideas.

Serve up lean meat

Broil lean beef cuts like sirloin, top round, or flank steak. Sliced into strips, they’re great over greens, in a sandwich, or as is.

The benefits of healthy eating add up over time, bite by bite.