Learn how vital protein is in your diet, a general amount of how much you need, and how to find it on a nutritional label.
Hello, it’s Richelle, your favorite dietitian. Today, we are going to dive into my third focus of reading a nutritional label, protein! This is a hotly contested subject. From bodybuilders to vegans, protein is a touchy topic, but one that is so very important. Everyone has a necessary protein requirement they need to continue to maintain muscle mass, build and contract muscles, support other body tissues like your eyes, hair, nails, and organs to repair cells; carry fats, vitamins, minerals and even oxygen throughout the body; keep and maintain body fluid balance; clot blood and to help fight off infections, toxins and germs that we are constantly in contact with. Whew, that was a mouthful of a sentence, I know, but, the bottom line is, protein plays a huge part in making our bodies work.
Protein is an essential nutrient that everyone needs to consume…every…single…day. Without it, we cannot properly function. But with the right amount, depending on our lifestyle, we can become our best selves!
There are animal and plant based proteins. Every food label is required to address how much protein per serving is available from this food and it's located farther down on the nutritional label, see above image. Generally speaking, every 1 gram of protein provides 4 calories. For snacks and meals, I recommend having servings of protein so your body can reach that ideal number it needs every day to maintain proper functioning, as well as provide satiety or feeling of fullness, so you don’t indulge in empty calorie foods. Also, by eating things like fruits and vegetables, these amazing foods have other nutrients like vitamin C and sometimes even probiotics (your fermented foods) which can better help your body absorb the protein and its essential amino acids.
Knowing how much protein you consume matters, reading a nutritional label to discover if this is serving you protein is vital in achieving your essential nutrition.
For some, there are better choices of protein than others and the amount of protein one needs to consume also varies depending on sex, age, activity level, and health status. Consuming the proper amount of protein is going to be a game changer for you. Ideally, you will want to connect with a Registered Dietitian to accurately calculate your protein needs with your activity and condition, should you want to connect with me, I’m happy to help. For most people, you will want anywhere from 1-1.5 grams of protein for every kilogram of body weight to maintain your muscle mass and strength if you are exercising, able to walk, and perform daily tasks. Again, this number can be different depending on what you are doing and what is happening in your life, maybe illness, intense training, your job and overall daily activity, and other factors will influence that recommendation.
For some, they might not be able to properly break down protein because the gut may be lacking or limiting enough enzymes to complete the digestion process. For some of these concerns, check out some of my videos on Essential Stacks related to gut health. These specific videos might help answer some questions and are SO fun, too.
All protein is not equal, you have high fat and high saturated fats items like chorizo or fried chicken to low fat options like lean bison or tofu. Overall, you want to have variety in your meals to have variety in both your nutrients and gut microbiome. Here are some nutritious protein food options:
Meat, poultry and eggs: lean cuts of beef, bison, lamb, goat, pork, skinless chicken and turkey, quail and duck
Fish and seafood: salmon, tuna, cod, shrimp, mackerel, lobster, catfish, crab
Dairy foods: yogurt, milk, cheese, cottage cheese
Legumes: beans, split peas, lentils, soy (tofu and tempeh)
Nuts and seeds: walnuts, almonds, chia seeds, pumpkin seeds, pistachios, cashews and peanuts
So, for an average 180 pound male, you would need 82-123 grams of protein per day, and for an average non pregnant or non-breastfeeding 140 pound woman, you would need 64-96 grams of protein per day. Again, for eating, I recommend having protein with every meal and snack to better support your body in absorbing nutrients and delivering these nutrients throughout your body system as well as provide the feeling of fullness or satiety. So, having 1-2 servings of protein with a snack and 3-4 servings of protein at a meal is a good general start. Have more questions, please reach out and I’m happy to help 😁.
Serving sizes varies with the type of proteins. Your food label may indicate this in the serving sizes, but here’s a nice guide to support you in your efforts of picking the right amount of protein. Below is the suggested serving size for protein
Meat, poultry and fish: roughly 3-4 ounces cooked
Eggs: 1
Dairy foods: yogurt and milk 1 cup or 8 ounces, 1 ounce of cheese, ½ cup or 4 ounce cottage cheese
Legumes: ½ cup cooked
Seed and nut butters: 2 tablespoons
Seeds/nuts: 1 ounce or around ¼ cup (roughly* Roasted Nuts: 22 almonds, 18 cashews, 28 peanuts, 47 pistachios kernels, or 14 walnut halves)
*processing and nut sizes can change amount, best to use a scale or measuring cup for accuracy
As a reminder, getting the right amount of protein is different for most people, but it is an essential part of your diet so that your body functions properly. There are many varieties and considerations in determining your perfect protein range. Working with a skilled Registered Dietitian can be beneficial in not just knowing how much protein to consume each day, but how to maximize your diet and meet your health goals. Reading a nutritional label and seeing if it has protein in it will help you identify if this food is going to help reach your protein needs, provide the necessary nutrients to not just absorb the essential amino acids, but also aid in your body’s repair, growth, function, and provide satiety so you don’t overindulge on something else (i.e. something without protein).
I know this was a lot of information, but knowing what protein is, the amount per serving, and where to find the protein on a nutritional label is helping lay down the foundation for you to decide what you are eating and putting into your body.
For an example diet, check out the calorie post to help see how protein works into meals and snacks so you can not only get the right amount, but be able to absorb it and properly function.
References:
Bowes & Church’s Food Values, 18th edition
LibreText Library
LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2022 Nov 14] In:StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.
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