MSU Extension

Many Americans think they do not eat enough protein and recent food and diet trends seem to promote that eating more protein helps achieve fitness goals. However, many people are consuming more than enough – sometimes too much! Understanding how much protein we should eat can be confusing as it really depends on several factors.

Protein is a vital nutrient and is found in every cell in our body. It is used to repair cells in our tissues like muscles and skin. It is also used to fight infections, clot blood, and helps to carry vitamins and minerals around the body.

Protein can be found in a variety of foods. Most commonly, we think of animal products when we think of protein sources, but protein can be found in other foods too.

• Lean meats: poultry (chicken, turkey, duck, quail), beef, pork, lamb
• Eggs and egg whites
• Seafood: salmon, tuna, shrimp, lobster
• Low-fat dairy foods: yogurt, milk, cheese, cottage cheese
• Beans, split peas, soy products
• Nuts and seeds: walnuts, pistachios, almonds, chia, peanuts, pumpkin seeds, nut butters

How much protein should I consume?

How much protein we need depends on a few things including: age, gender, how much and how often you exercise, weight, if someone is currently pregnant or breastfeeding, and certain medical conditions and medications. All to say that protein needs can vary, a lot.

General recommendations for proteins are in 1 ounce-equivalents. To find a plan that is more specific to your body, visit MyPlate.gov and create your MyPlate Plan. Another way to find how much protein is right for you is to eat between 0.8 grams and 1 gram of protein for each kilogram of body weight each day. (To convert pounds to kilograms, divide your body weight in pounds by 2.205.) For example, if a person weighs 200 pounds, that’s about 91 kilograms. Multiplied by 0.8 is 72.6. Someone who weighs 200 pounds should eat roughly 72.6 grams of protein a day, minimum.

If you are someone who is recreationally active or participates in sports, you likely need more protein per day, with ranges between 1.2 to 2.0 grams per kilogram of bodyweight. This means that a protein intake between 109 and 181 grams per day meets the requirements for a 200-pound individual.

Below are the MyPlate recommendations for daily protein needs, in 1 ounce-equivalents:

Examples of 1 ounce-equivalents for protein foods include:

• Lean meats: 1 ounce cooked lean meat (beef, pork, ham, lamb, goat), 1 slice of deli meat, 1 ounce cooked (without skin) chicken or turkey, 2 ounces cooked duck or pheasant
• Eggs: 1 egg or 1 ½ egg whites
• Seafood: 1 ounce cooked shellfish (crab, lobster, shrimp), 1 ounce cooked finfish (perch, tilapia, salmon, halibut), or 1 ounce canned fish (salmon, sardines, tuna)
• Legumes: 6 tablespoons hummus, ¼ cup cooked beans, peas or lentils (garbanzo, kidney, pinto), or ¼ cup baked or refried beans
• Nuts and seeds: ½ ounce nuts (almonds, pistachios, walnuts), ½ ounce of seeds (chia, flax, squash), ¼ cup or 2 ounces of tofu, 1 tablespoon of nut or sun butter or tahini (almond, cashew, peanut)

What types of protein are best?

When choosing what protein foods to eat, maintaining a variety is important. There are two types of proteins: complete and incomplete. Animal products are good sources of protein because they include all the essential amino acids – which are the building blocks of protein. These are complete proteins. Essential amino acids cannot be made by the body and therefore must be eaten. Leaner options include skinless chicken or turkey, venison, lean beef, bison, eggs and fish. There are many plant sources of protein available also, although most don’t have all the essential amino acids – these are called incomplete proteins. Soybeans and quinoa are examples of plant-based protein sources that are complete proteins. Other plant-based sources contain some essential amino acids but are considered incomplete proteins, such as peanut butter, nuts and beans. Eating a variety of proteins – both complete and incomplete – is recommended.

What if I do not eat animal products?

If you follow a vegetarian or vegan diet, there are alternative protein options available. Soybeans and quinoa are complete proteins, containing all essential amino acids. Other sources that contain some essential amino acids include peanut butter, nuts and beans. Talk to a registered dietitian if you are concerned about your protein intake.

What does too much protein do?

Most people do not get harmful effects if they eat too much protein from certain sources. If you are eating a large amount of animal proteins (ground beef, eggs, poultry with skin) which are often high in saturated fats, this could contribute to heart disease and stroke. These extra calories can also contribute to weight gain. Also, individuals with kidney disease need to watch their protein consumption because it can impede kidney function. An excess of protein can cause strain on the kidneys in filtering blood.

Eating a variety of foods within each food group, including proteins, is recommended for a healthy daily diet. For ideas about varying protein in your diet, visit the MI Health Matters YouTube page today.

Michigan State University Extension provides nutrition education programs to youth and adults that discuss options for lean protein consumption. To find a class or additional educational materials please visit: msue.anr.msu.edu/topic/info/food_health.