This section will help you learn more about protein. You'll find information about what foods have protein and what happens when we eat more protein than we need.
To continue, check out the following topics:
What is Protein?
Proteins are part of every cell, tissue, and organ in our bodies. These body proteins are constantly being broken down and replaced. The protein in the foods we eat is digested into amino acids that are later used to replace these proteins in our bodies.
Protein is found in the following foods:
- meats, poultry, and fish
- legumes (dry beans and peas)
- tofu
- eggs
- nuts and seeds
- milk and milk products
- grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)
What are the types of protein?
Proteins are made up of amino acids. Think of amino acids as the building blocks. There are 20 different amino acids that join together to make all types of protein. Some of these amino acids can't be made by our bodies, so these are known as essential amino acids. It's essential that our diet provide these.
In the diet, protein sources are labeled according to how many of the essential amino acids they provide:
- A complete protein source is one that provides all of the essential amino acids. You may also hear these sources called high quality proteins. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.
- An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids
Here are examples of amounts of protein in food:
- 1 cup of milk has 8 grams of protein
- A 3-ounce piece of meat has about 21 grams of prote
- 1 cup of dry beans has about 16 grams of protein
- An 8-ounce container of yogurt has about 11 grams of protein
Added together, just these four sources would meet the protein needs of an adult male (56 grams). This doesn't count all the other foods that add smaller amounts of protein to his diet.
Rather than just focusing on your protein needs, choose an overall healthy eating plan that provides the protein you need as well as other nutrients.
What if I am a vegetarian?
Because some vegetarians avoid eating all (or most) animal foods, they must rely on plant-based sources of protein to meet their protein needs. With some planning, a vegetarian diet can easily meet the recommended protein needs of adults and children.
MyPyramid.gov includes meal planning resources for vegetarians. See Vegetarian Choices and Vegetarian Diets for more information.
