Protein
Essential macronutrient made of amino acids. Required for building and repairing tissues, making enzymes, and supporting immune function.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (g/day) | Upper Limit (g/day) |
|---|---|---|
| Children 1-3 years | 13.0 | — |
| Children 4-8 years | 19.0 | — |
| Males 9-13 years | 34.0 | — |
| Females 9-13 years | 34.0 | — |
| Males 14-18 years | 52.0 | — |
| Females 14-18 years | 46.0 | — |
| Males 19-30 years | 56.0 | — |
| Females 19-30 years | 46.0 | — |
| Males 31-50 years | 56.0 | — |
| Females 31-50 years | 46.0 | — |
| Males 51-70 years | 56.0 | — |
| Females 51-70 years | 46.0 | — |
| Males 70+ years | 56.0 | — |
| Females 70+ years | 46.0 | — |
| Pregnancy | 71.0 | — |
| Lactation | 71.0 | — |
Top Foods Highest in Protein
Amount per 100g serving. Values in g per 100g.
Foods Highest in Protein (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Soy protein isolate | 88.3 g | Legumes and Legume Products |
| 2 | Soy protein isolate, potassium type | 88.3 g | Legumes and Legume Products |
| 3 | Gelatins, dry powder, unsweetened | 85.6 g | Sweets |
| 4 | Egg, white, dried, stabilized, glucose reduced | 84.1 g | Dairy and Egg Products |
| 5 | Seal, bearded (Oogruk), meat, dried (Alaska Native) | 82.6 g | American Indian/Alaska Native Foods |
| 6 | Egg, white, dried, powder, stabilized, glucose reduced | 82.4 g | Dairy and Egg Products |
| 7 | Egg, white, dried | 79.9 g | Dairy and Egg Products |
| 8 | Beverages, Protein powder whey based | 78.1 g | Beverages |
| 9 | Steelhead trout, dried, flesh (Shoshone Bannock) | 77.3 g | American Indian/Alaska Native Foods |
| 10 | Egg, white, dried, flakes, stabilized, glucose reduced | 76.9 g | Dairy and Egg Products |
| 11 | Vital wheat gluten | 75.2 g | Cereal Grains and Pasta |
| 12 | Whale, beluga, meat, dried (Alaska Native) | 69.9 g | American Indian/Alaska Native Foods |
| 13 | Beverages, ABBOTT, EAS whey protein powder | 66.7 g | Beverages |
| 14 | Soy protein concentrate, produced by acid wash | 63.6 g | Legumes and Legume Products |
| 15 | Soy protein concentrate, produced by alcohol extraction | 63.6 g | Legumes and Legume Products |
| 16 | Fish, cod, Atlantic, dried and salted | 62.8 g | Finfish and Shellfish Products |
| 17 | Fish, whitefish, dried (Alaska Native) | 62.4 g | American Indian/Alaska Native Foods |
| 18 | Seal, bearded (Oogruk), meat, partially dried (Alaska Native | 62.4 g | American Indian/Alaska Native Foods |
| 19 | Fish, salmon, chum, dried (Alaska Native) | 62.1 g | American Indian/Alaska Native Foods |
| 20 | Snacks, pork skins, plain | 61.3 g | Snacks |
Health Effects of Protein
Protein provides amino acids essential for building and repairing tissues, producing enzymes and hormones, supporting immune function, and maintaining muscle mass. It also contributes to satiety.
Protein deficiency causes muscle wasting, edema, weakened immunity, slow wound healing, hair loss, and in severe cases, kwashiorkor. Insufficient intake impairs growth in children.
Very high protein intake (>2g/kg/day long-term) may stress kidneys in those with pre-existing renal disease. No adverse effects established in healthy individuals at typical high intakes.
Absorption & Interactions
Protein is broken down by pepsin in the stomach and pancreatic proteases in the small intestine. Amino acids and small peptides are absorbed via active transport in the jejunum and ileum.
Estimated Protein Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Macronutrients
Frequently Asked Questions
How much Protein do I need per day?
Adult males need 56.0 g/day and adult females need 46.0 g/day.
Which food has the most Protein?
The food highest in Protein is Soy protein isolate with 88.3 g per 100g.
What does Protein do in the body?
Essential macronutrient made of amino acids. Required for building and repairing tissues, making enzymes, and supporting immune function.