Protein: what it does & best food sources
What it does — EU-authorised health claims
Protein contributes to a growth in muscle mass.
Protein contributes to the maintenance of muscle mass.
Protein contributes to the maintenance of normal bones.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
- US Recommended Dietary Allowance 0.8 g per kg of body weight per day (about 56 g for men and 46 g for women). US National Academies (DRIs)
- US The Dietary Guidelines for Americans 2025–2030 set a goal of 1.2–1.6 g per kg of body weight per day, adjusted to your calorie needs. USDA
- US label FDA Daily Value: 50 g. FDA
- EU EFSA Population Reference Intake: 0.83 g per kg of body weight per day. EFSA
- Range 10–35 % of daily calories from protein (US National Academies acceptable range). US National Academies (DRIs)
Best food sources (per portion)
| Food | Portion | Protein | % US DV |
|---|---|---|---|
 Turkey breast, skinless | 150 g | 36.1 g | 72 % |
 Chicken breast, skinless | 150 g | 32.7 g | 65 % |
 Beef rump (lean red meat) | 125 g | 27.6 g | 55 % |
 Beef mince, lean | 125 g | 27.5 g | 55 % |
 Trout | 125 g | 26.9 g | 54 % |
 Cod | 150 g | 26.7 g | 53 % |
 Salmon | 125 g | 24.9 g | 50 % |
 Tofu | 150 g | 23.3 g | 47 % |
 Mackerel | 125 g | 23.3 g | 47 % |
 Tuna, canned, drained | 100 g | 22.9 g | 46 % |
 Sardines in oil, drained | 90 g | 21.7 g | 43 % |
 Herring | 125 g | 21.5 g | 43 % |
 Shrimp | 100 g | 18.6 g | 37 % |
 Alaska pollock | 150 g | 18.4 g | 37 % |
 Low-fat quark | 150 g | 17.8 g | 36 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value.
Sources
- Dietary Reference Intakes — reference values for macronutrients (tables published by Health Canada) — US National Academies (DRIs)
- Dietary Guidelines for Americans, 2025–2030 — U.S. Departments of Agriculture and Health & Human Services
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Scientific Opinion on Dietary Reference Values for protein (2012) — European Food Safety Authority
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut