Foods high in Protein
Builds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.
About Protein
Protein builds and repairs every tissue in the body, muscle, bone, skin, organs, and powers thousands of enzymes, hormones, and immune molecules. Unlike fat and carbohydrate, the body can't stockpile spare protein, so it needs a steady supply from food.
Protein is made of 20 amino acids, nine of which are essential, the body can't synthesise them. Animal foods (meat, eggs, dairy, fish) and soy supply all nine in good ratios. Most plant proteins are short on one or two essentials but combine well (rice with beans, grains with lentils) to cover everything across a day.
UK adults need about 0.75 g of protein per kilogram of body weight per day, roughly 50 g for an average adult. Active people, older adults, and those recovering from illness benefit from more (1.2-1.6 g/kg is common in sports-nutrition guidance). Spreading intake across meals supports muscle synthesis better than loading a single meal.
Top food sources of Protein
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Common questions about Protein
- How much protein do I need per day?
- UK guidelines: about 0.75 g per kilogram of body weight, roughly 50 g for an average adult. Active people, older adults, and those recovering from illness benefit from 1.2-1.6 g/kg.
- What are the best sources of protein?
- Animal foods (meat, eggs, dairy, fish) and soy supply all nine essential amino acids in good ratios. Most other plant proteins are short on one or two essentials but combine well across a day, rice with beans, grains with lentils.
- Is plant protein as good as animal protein?
- Yes, if you eat a variety of plant sources. Different plant proteins are limited in different amino acids, so a mixed plant-based diet covers the full essential profile.
- Can you eat too much protein?
- For people with healthy kidneys, intake well above the RI poses no harm. Those with kidney disease may need to limit protein. Very high intakes (>2 g/kg) are usually unnecessary outside specific athletic contexts.