nutrient
Protein
Protein is a chain of amino acids that provides structure and performs work throughout the body.
Dietary protein is digested into amino acids and small peptides; the body then uses the resulting building blocks for new proteins and other compounds.
A supply of building blocks
Proteins are polypeptide chains whose amino-acid sequence helps determine how they fold and function. Dietary proteins are broken down and their amino acids join a shared pool used for synthesis, turnover and specialised pathways. Protein quality and requirements depend on age, body size, physiological state and the amino-acid pattern of the diet.
Food sources
Per 100 g| Food | Per 100 g |
|---|---|
| Braised chicken breast | 32.1 g |
| Pumpkin seeds | 29.9 g |
| Roasted beef tenderloin | 27.7 g |
| Anchovies, canned in olive oil, drained | 26.9 g |
| Atlantic sardines, canned in oil (SR Legacy 2018) | 24.6 g |
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About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Portions recorded by the source
- Braised chicken breast: 1 piece (174 g) — 55.85 g.
- Roasted beef tenderloin: 1 roast (462 g) — 127.97 g.
- Braised chicken drumstick: 1 drumstick (104 g) — 24.86 g.
- Almonds, dry-roasted and salted: 1 cup (135 g) — 27.54 g.
- Light tuna, canned in water, drained: 1 can (142 g) — 26.98 g.
- Cottage cheese, 2% fat: 1 cup (220 g) — 24.2 g.
- Greek yogurt, plain nonfat: 1 container (156 g) — 16.07 g.
- Hummus, commercial: 2 tablespoon (33.9 g) — 2.49 g.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — 8.31 g.
- Canned diced tomatoes: 1 cup (245 g) — 2.06 g.
The source records and EFSA guidance are linked in References below.
Related topics
Sulfur is a component of amino acids in Protein
Sulfur occurs in the amino acids methionine and cysteine that form part of dietary proteins.
Vitamin B6 supports metabolism of amino acids from Protein
Vitamin B6 coenzymes participate in many reactions involving amino acids, the building blocks of proteins.
Alanine is used to build Protein
Alanine is one of the amino acids used to assemble proteins.
Arginine is used to build Protein
Arginine is one of the amino acids used to assemble proteins.
Asparagine is used to build Protein
Asparagine is one of the amino acids used to assemble proteins.
Show 17 more
Aspartic acid is used to build Protein
Aspartic acid is one of the amino acids used to assemble proteins.
Cysteine is used to build Protein
Cysteine is one of the amino acids used to assemble proteins.
Glutamic acid is used to build Protein
Glutamic acid is one of the amino acids used to assemble proteins.
Glutamine is used to build Protein
Glutamine is one of the amino acids used to assemble proteins.
Glycine is used to build Protein
Glycine is one of the amino acids used to assemble proteins.
Proline is used to build Protein
Proline is one of the amino acids used to assemble proteins.
Serine is used to build Protein
Serine is one of the amino acids used to assemble proteins.
Tyrosine is used to build Protein
Tyrosine is one of the amino acids used to assemble proteins.
Histidine is used to build Protein
Histidine is one of the amino acids used to assemble proteins.
Isoleucine is used to build Protein
Isoleucine is one of the amino acids used to assemble proteins.
Leucine is used to build Protein
Leucine is one of the amino acids used to assemble proteins.
Lysine is used to build Protein
Lysine is one of the amino acids used to assemble proteins.
Methionine is used to build Protein
Methionine is one of the amino acids used to assemble proteins.
Phenylalanine is used to build Protein
Phenylalanine is one of the amino acids used to assemble proteins.
Threonine is used to build Protein
Threonine is one of the amino acids used to assemble proteins.
Tryptophan is used to build Protein
Tryptophan is one of the amino acids used to assemble proteins.
Valine is used to build Protein
Valine is one of the amino acids used to assemble proteins.
Worth knowing
EFSA adult reference. EFSA reports a population reference intake of 0.83 g protein per kg body weight per day for healthy adults. It is a population reference, not a personal prescription.
Amino-acid pattern matters. Protein quality depends on the digestible amount and pattern of indispensable amino acids, not only on total grams.
A closer look
The number has a boundary
EFSA found insufficient evidence to set a tolerable upper intake level for protein. The reference is based on nitrogen balance, while possible long-term health outcomes were not sufficient to derive additional DRVs.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for proteinChecked 2026-09-05
- NIH National Library of MedicineBiochemistry, Essential Amino AcidsChecked 2026-09-05
- NIH National Library of MedicineBiochemistry, Protein CatabolismChecked 2026-09-05
- NIH Office of Dietary SupplementsVitamin B6: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
- NIH Office of Dietary SupplementsIron: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
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