How much protein do you need each day?
Your daily protein needs depend on factors such as age, sex, height, weight, and level of physical activity. These needs may also change if you are pregnant or breastfeeding.
Most Americans consume enough protein overall, but many should focus on choosing leaner cuts of meat and poultry, eating less red meat, and adding more variety — such as seafood, beans, nuts, and plant-based protein sources.
To find your personalized amount, check your MyPlate Plan. For general guidance by age, see the table below.
What counts as 1 ounce-equivalent of protein?
The following portions each count as 1 ounce-equivalent from the Protein Foods Group:
1 ounce of meat, poultry, or fish
¼ cup cooked beans
1 egg
1 tablespoon peanut butter
½ ounce nuts or seeds
¼ cup (≈ 2 ounces) tofu
1 ounce tempeh, cooked
👉 The table below provides more examples of foods that count as 1 ounce-equivalent of protein toward your daily recommendation.
Why is it important to include variety in the Protein Foods Group?
Protein foods deliver essential nutrients that support overall health and keep the body functioning well.
While many people get sufficient protein from sources like meat, poultry, and eggs, they often fall short on seafood, nuts, seeds, and soy products. Adding more of these options to your diet increases important nutrients such as unsaturated fats, fiber, and vitamin D. At the same time, it helps reduce sodium and saturated fat intake that often comes from processed meats and poultry.
Health Benefits
Proteins are the foundation of your body — they build and repair bones, muscles, cartilage, skin, and blood. They also play a critical role in producing enzymes, hormones, and vitamins. Alongside fats and carbohydrates, protein is one of the three key nutrients that provide energy (calories).
Different protein foods supply different nutrients, which is why variety matters. By choosing a mix of protein sources, you give your body what it needs to stay strong and healthy:
B vitamins: support tissue growth and the formation of red blood cells.
Iron: helps prevent anemia and keeps oxygen moving through your body.
Magnesium: strengthens bones and supports muscle function.
Zinc: plays a vital role in maintaining a healthy immune system.
Seafood adds an extra benefit: it contains EPA and DHA, omega-3 fatty acids that may lower the risk of heart disease. Aim for at least 8 ounces of seafood per week to support heart health.