What it does in the body
- Muscle protein synthesis and tissue repair
- Enzyme and hormone production
- Immune system antibody formation
- Transport protein synthesis (hemoglobin, albumin)
- Structural support (collagen, keratin)
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 56g (0.8g/kg) | WHO/IOM DRI |
| Adult female | 46g (0.8g/kg) | WHO/IOM DRI |
| Pregnancy | 71g (1.1g/kg) | WHO |
| Children | 13-34g depending on age (1.0-1.5g/kg) | WHO/IOM |
| Older adults | 1.0-1.2g/kg (higher than standard adult RDA) | ESPEN/PROT-AGE Study Group |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Chicken breast (cooked) | 31g per 100g | global |
| Eggs (whole, cooked) | 13g per 100g | global |
| Salmon (cooked) | 25g per 100g | global |
| Soybeans (cooked) | 17g per 100g | east-asia |
| Quinoa (cooked) | 4.4g per 100g | south-america |
| Greek yogurt | 10g per 100g | europe |
| Paneer (Indian cottage cheese) | 18g per 100g | south-asia |
| Amaranth (cooked) | 4g per 100g | mesoamerica |
If you don't get enough
Mild: Fatigue, slow recovery from exercise, mild muscle weakness, brittle nails
Moderate: Muscle wasting, impaired wound healing, weakened immunity, hair loss, peripheral edema
Severe: Kwashiorkor (protein-energy malnutrition with edema, fatty liver, skin lesions) or marasmus (severe wasting). Immunocompromise leading to opportunistic infections
Time to onset: Mild symptoms within 2-4 weeks of inadequate intake; severe deficiency (kwashiorkor/marasmus) develops over months of sustained deprivation
Too much
Upper limit: No established UL; generally safe up to 2g/kg/day for healthy adults. Intakes >2.5g/kg/day may stress renal function in predisposed individuals
Potential renal hyperfiltration, increased urinary calcium loss, gastrointestinal discomfort, dehydration
How well you absorb it
Animal proteins: 90-99% digestibility; Plant proteins: 70-90% depending on source and preparation
Helped by: Cooking and heat processing (denatures proteins, improving digestibility), Fermentation (reduces antinutrients), Proper food combining for plant proteins
Hindered by: Trypsin inhibitors in raw legumes, Phytates in whole grains, Tannins in tea and coffee consumed with meals
Cooking & storage
Moderate heat improves protein digestibility by denaturing and unfolding protein structures. Excessive heat (charring, deep frying) can destroy amino acids, particularly lysine (Maillard reaction), and create harmful compounds like heterocyclic amines.
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