Protein in a healthy diet

What is protein?

Protein is a macronutrient – macronutrients (sometimes called ‘macros’) are the nutrients we need in larger amounts that provide us with calories and includes protein, fat and carbohydrate. Proteins are made up of chains of amino acids, the building blocks of protein. When we digest protein from foods or drinks, these are broken down to amino acids. The body then builds all the different proteins it needs from these amino acids.

What does protein do in the body?

There are thousands of different proteins in the body that have a huge variety of roles, in our organs like our brain, heart and liver, the antibodies in our immune system and the haemoglobin that carries oxygen in our blood. Protein is important for children’s muscles and bones as they are growing, and also to keep our muscles and bones healthy throughout life.

How much protein do we need?

Our protein recommendations are based on how much we need per kilogram (kg) of our bodyweight, for adults this is 0.75g per kg of bodyweight. Current recommendations are 56g/day for men and 45g/day for women (based on bodyweights of 75kg for men and 60kg for women) and on average in the UK men are eating about 85g and women about 67g of protein a day. So, on average we are eating more than the requirements it is likely that most of us are getting enough protein. Some people, for example athletes or older adults may have higher protein requirements.

Which foods and drinks provide protein?

A lot of different foods and drinks provide protein. In the UK Government’s healthy eating model the Eatwell Guide, foods that provide protein are found in the food group called ‘Beans, pulses, eggs, fish, meat and other proteins’. Milk and dairy products, such as cheese and yoghurt, are also good sources of protein.

We can also look at good food sources of protein based on whether they are from animals or plants. Below we look at different food sources of protein in more detail. Tables 1 and 2 show the protein content of some common foods.

Tables 1 and 2: Protein content of some common foods found in the diet

Animal sources of protein

Plant sources of protein

Source: McCance and Widdowson’s The Composition of Foods. 2015

Plant-based proteins

Healthy eating guidance in the UK advises us to include more beans, lentils and peas and there is a lot of discussion about including more plant-based protein foods in our diets. Moving toward a more plant-based diet is a good direction to go but we do not have to cut out all animal products completely to have a diet that provides us with the nutrients we need and is more environmentally sustainable. Read more on this topic on our page on eating healthily and sustainably.

Pulses (beans, lentils and peas)

Pulses such as kidney beans, baked beans, chickpeas and lentils all provide a plant-based source of protein. It is recommended that we eat more of these as they are a cheap, low-fat source of protein, fibre and vitamins including thiamin and folate and minerals such as iron. They also count towards one (but not more) of your 5 A DAY. The reason that they do not count towards more than one of your 5 A DAY is that they don't provide the same mixture of vitamins, minerals and other nutrients as fruit and vegetables. You can use beans, chickpeas or lentils to replace some or all the meat in dishes like pasta sauces, stews or curries and this can help you have a more plant-based diet.

Nuts and seeds

Nuts and seeds including peanuts, almonds, sunflower seeds as well as nut butters or seed pastes like tahini all provide protein as well as vitamins and minerals such as vitamin E, B vitamins, selenium, iron and zinc. Nuts are also a source of fibre and rich in unsaturated fats. Nuts and seeds can be great as a snack and can also be added to meals like salads or stir fries. Unsalted nuts and seeds are a healthier option and look for nut butters with lower levels of salt and sugar.

They are high in calories though, so to support weight management it is a good idea to keep an eye on portion sizes, for example having a small handful of nuts as a snack or about a tablespoon of nut butter.

It is important to check for nut or seed allergies before using nuts and seeds in dishes being prepared for others. Whole nuts and peanuts should not be given to children under 5 years old, as they can choke on them. For more information see our baby and toddler/pre-school children pages.

Other plant-based protein sources

A range of other plant-based protein sources are available including foods made from soya, like soya mince or tofu, a range of foods made of mycoprotein (Quorn) and new sources of alternative proteins are available such as pea protein. There are many products designed as plant-based alternatives to meat products such as vegetarian sausages or burgers. These can be healthy choices, but this is not always the case. It is a good idea to check nutrition labels and to choose those lower in saturates, salt and sugars.

For more information about pulses and mycoprotein, take a look at our resources at the bottom of the page.

Animal proteins

A range of animal foods in the diet provide protein and are important sources of vitamins and minerals in the UK diet.

Fish and shellfish

Fish provides protein as well as B vitamins, potassium and many types are a source of iodine. Shellfish such as prawns, crab and mussels contain selenium, zinc and copper and some types also provide iodine. Oily fish such as salmon, mackerel or sardines are a great source of vitamin D and high in long-chain omega-3 fatty acids, which may help to prevent heart disease. Some studies also suggest that eating fish is associated with reduced risk of heart disease and stroke. It is recommended we have two portions of fish each week, one of which should be an oily fish, but on average we are not eating enough fish. Fish that is steamed, baked or grilled is a healthier choice than deep-fried fish. Fresh, canned and frozen fish are all healthy choices.  

To make environmentally sustainable choices, look out for sustainable fish and seafood. When fish or shellfish are caught or produced in a way that allows stocks to replenish and that does not cause unnecessary damage to marine animals and plants, those fish or shellfish are called 'sustainable'. Find out more about sustainable fish and seafood from Seafish.

There are some limits recommended for certain types of fish and shellfish, in particular for pregnant women. However, the benefits of eating fish are likely to be bigger than any potential risks. Find out more about fish and shellfish to avoid during pregnancy on this NHS page.

Eggs

Eggs are a good source of protein and also provide omega 3 fats, vitamin A, B vitamins, vitamin D and selenium. There is no limit on how many eggs you can eat as part of a healthy varied diet (unless a health professional advises you to limit eggs due to a specific health condition).

Meat

Meat and poultry are good sources of protein as well as different vitamins and minerals. Poultry like chicken provides B vitamins, phosphorus and selenium and can be low in fat if you choose chicken breast without skin.

Red meats like beef, lamb and pork provide B vitamins, phosphorus, potassium and zinc, beef is a source of iron and pork a source of selenium. Red meat can be high in saturated fat but you can reduce this by choosing lean cuts and cutting off any extra fat.

Processed meats like ham, bacon, burgers, salami or products like sausage rolls or pies tend to be high in saturated fat and salt and so are a less healthy choice. There is a link between eating a lot of red and processed meat and bowel cancer and so it is recommended that we do not have more than about 70g of cooked red or processed meat a day. 70g is equivalent to a piece of steak about the size of a pack of cards, 3 average-sized rashers of bacon or slices of ham, or a quarter-pounder beef burger.

Dairy foods

Dairy foods such as milk, yogurt and cheese provide protein as well as calcium, B vitamins, and iodine. It is recommended that we choose reduced fat versions of milk, cheese and yogurt most of the time as dairy foods contain saturated fat – the type we should eat less of. There has been some debate about the effects of saturated fat from dairy foods and there is some evidence that saturated fats from milk, yogurt and cheese may not raise cholesterol as much we would expect. But, overall, it is a good idea to choose reduced fat versions of dairy products as these are still rich in nutrients but with fewer calories.

Plant-based dairy alternatives are available, but these are not always high in protein. Drinks and yogurts based on soy or peas are usually a source of protein, but rice, nut and oat drinks and plant-based cheeses are relatively low in protein.

Portion sizes of protein foods

There are generally no set portion sizes for protein foods but to get the right balance of foods for a healthy diet, we suggest eating 2-3 portions of protein foods (beans, pulses, fish, eggs, meat and other proteins) and 2-3 portions of dairy and alternative foods a day. Some examples of portion sizes for adults shown below. For more information on healthy portion sizes read our 'Get portion wise!' page.

Plant-based protein foods

Animal-based protein foods

Dairy and alternative foods

¹ Approximation based on lentils and different beans.  ² Average of peanuts, almonds and walnuts.  ³ Unsweetened soya dairy alternative

Common questions about protein

Is animal or plant-based protein better for our health?

You may have read about the debate on animal versus plant-based protein sources and their effect on health as well as the environment. Read more on this topic on our page on eating healthily and sustainably. Research has found that if we changed from our average diet in the UK to the eating pattern recommended in the Government’s Eatwell Guide, which is more plant based this would significantly improve our health as well as reducing the environmental footprint of our diet. In terms of where we get protein the diet, the recommendations are eating more beans and pulses, having two portions of fish a week and not having more than 70g a day of red or processed meat.

For many of us, eating more beans, lentils, nuts and other plant-based proteins would be a healthy way to get some of the protein we need, as well as providing us with fibre and other nutrients. This does not mean that we need to cut out meat or other animal foods but look at ways we could eat a wider variety of foods that provide protein.

If you choose to be vegetarian or vegan, you need to make sure you are getting plenty of plant-based protein foods. Most vegetarians get enough protein in their diets, but it’s important to include a variety of foods to provide protein as well as other vitamins and minerals. Although animal protein is considered ‘better quality’ than protein from plant sources (meaning it has a complete set of all the amino acids in adequate amounts for the proteins the body needs), provided we eat a varied diet we should get all the protein and amino acids we need to be healthy.

Do we need protein supplements or shakes?

As most of us are eating more than enough protein already, we do not need to add protein supplements or special products with added protein to our diets. If you are doing an intensive exercise programme, then your protein needs may be higher, but you can still get enough protein from foods.  Evidence shows that, if you are training at a high level (such as a professional athlete) then having protein shortly after training can help you repair and rebuild muscle. For people doing intensive training with a busy schedule, having protein supplements, drinks or bars may be a convenient way to meet their protein needs, although it is better to try and do this from food where possible as protein-rich food (nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat) can also provide you with other important nutrients in your diet.

Can eating more protein help you lose weight?

High-protein diets for weight loss have been around for many years in different forms. High-protein diets are not necessarily better than other types of diet, for example low fat or intermittent fasting, but they can be effective for some people – it depends what works best for you. Note that diets that include a lot of red and processed meat are not advised because of the link with these foods and bowel cancer.   

Last reviewed June 2021. Updated June 2022. Next review due June 2024.