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Protein is an essential macronutrient needed for muscle, tissue repair, enzymes, hormones, and many other functions.
A quick look at the key nutrition information for Protein.
General Adult Reference: About 0.8 g Per Kg Body Weight Per Day
11 Food Sources
4 Key Benefits
4 Symptoms
How Protein supports normal health and nutrition.
Supports Muscle Health
Supports Tissue Repair
Supports Normal Growth
Helps Maintain Muscle Mass
Explore foods that can provide Protein.
Lean red meat provides heme iron, protein, and vitamin B12 as part of a balanced diet.
Lentils are nutritious legumes that provide plant-based protein, iron, fiber, and other essential nutrients.
Eggs are a versatile source of high-quality protein and provide vitamin B12, vitamin D, choline, and other nutrients.
Salmon is a nutrient-rich fish that provides protein, vitamin D, and omega-3 fatty acids.
Almonds provide protein, magnesium, vitamin E, fiber, and unsaturated fats.
Nuts are nutrient-dense foods that provide protein, magnesium, zinc, fiber, and unsaturated fats.
Fortified milk can provide protein, calcium, vitamin D, vitamin B12, and other nutrients.
Greek yogurt is a protein-rich dairy food that also provides calcium and vitamin B12.
Milk provides protein, calcium, vitamin B12, and, when fortified, vitamin D.
Fatty fish such as salmon, sardines, and mackerel provide protein, omega-3 fatty acids, and vitamin D.
Fish provides high-quality protein and can be an important source of vitamin B12, vitamin D, and other nutrients.
Yogurt provides protein, calcium, vitamin B12, and other nutrients. Some varieties also contain live cultures.
Cheese provides protein, calcium, vitamin B12, and other nutrients, although nutritional content varies by type.
Oats are whole grains that provide fiber, magnesium, iron, protein, and other nutrients.
Quinoa is a nutrient-rich seed commonly used as a grain and provides protein, fiber, iron, magnesium, and other nutrients.
Whole wheat bread is made from whole grains and provides dietary fiber, B vitamins, and other nutrients that can contribute to a balanced diet.
Symptoms that may be associated with inadequate Protein intake.
General Adult Reference: About 0.8 g Per Kg Body Weight Per Day
Individual requirements can vary based on age, sex, life stage, and other factors.
Discover recipes that provide Protein.
A simple protein-rich omelette made with spinach and eggs, providing iron, protein, vitamin B12, and folate.
A nutritious combination of lentils and spinach providing plant-based iron, protein, fiber, and folate.
A nutrient-dense bowl featuring pumpkin seeds, yogurt, and fruit for protein, iron, magnesium, and sustained energy.
A balanced bowl combining salmon, avocado, vegetables, and whole grains for protein, vitamin D, omega-3 fatty acids, and fiber.
A simple breakfast bowl made with Greek yogurt, berries, oats, and nuts for protein, fiber, calcium, and antioxidants.
A refreshing chickpea and vegetable salad providing plant protein, fiber, folate, and vitamin C.
A filling breakfast made with oats, banana, milk, and nuts providing fiber, magnesium, protein, and B vitamins.
A balanced quinoa bowl with vegetables providing plant protein, iron, magnesium, fiber, and vitamin C.
Whole wheat toast topped with eggs and avocado for protein, healthy fats, fiber, and B vitamins.
A refreshing smoothie made with berries, oats, yogurt, and milk providing fiber, calcium, protein, and vitamin C.
A protein-rich omelette with broccoli and cheese providing protein, calcium, vitamin C, and vitamin B12.
Explore nutrition-related topics connected with Protein.
Explore nutrition guides related to Protein, its food sources, benefits, and related nutrition topics.
Discover high fiber foods including lentils, beans, oats, whole grains, brown rice, quinoa, fruits, berries, vegetables, and whole wheat foods.
Discover protein-rich foods including eggs, lentils, beans, fish, lean red meat, Greek yogurt, nuts, quinoa, and other nutritious protein sources.
Learn about vitamin B12-rich foods including eggs, milk, yogurt, fish, salmon, lean red meat, cheese, and other food sources.
Discover zinc-rich foods including pumpkin seeds, nuts, lean red meat, beans, lentils, cheese, and other nutritious foods.
Explore nutritious foods from vegetables, fruits, legumes, whole grains, dairy, fish, nuts, and other food groups for a varied balanced diet.
Learn practical healthy eating principles including food variety, balanced meals, whole grains, vegetables, fruits, protein, and nutrient-rich foods.
Learn how to understand food nutrition information, including nutrients, protein, fiber, vitamins, minerals, and nutritional value.
Explore nutritious foods commonly used in Indian meals, including lentils, beans, whole grains, vegetables, fruits, nuts, seeds, and dairy foods.
NutriCompass provides general nutrition information for educational purposes. Nutrient requirements can vary between individuals, and this information should not be used to diagnose or treat a medical condition. Speak with a qualified healthcare professional for personalized advice.