Protein seems to be in everything these days—from protein bars and shakes to noodles and chips. Social media posts encouraging people to hit specific daily protein goals are rampant, and more Americans are paying close attention to this important macronutrient than ever before.
That focus has only intensified following updates to the Dietary Guidelines for Americans, which now suggest between 1.2 and 1.6 grams of protein per kilogram of body weight (compared with the previous recommendation of 0.8 to 1.0 grams), emphasizing protein intake more than before. While protein plays an essential role in overall health, experts say there is more to the conversation than simply eating more of it.
The best protein source ultimately depends on your health goals, dietary preferences and overall health needs.
Why Protein Matters
Protein serves as a building block for nearly every function of the body. It helps build and maintain muscle, supports immune function and plays a role in countless processes that keep the body working properly. “Getting adequate protein can keep us feeling fuller longer, support muscle repair and growth and help manage our weight,” says Kimberly Collins, MS, RDN, LD, CHC, a registered dietitian and certified health coach with Memorial Hermann.
Even with the new guidelines suggesting increased protein intake for adults, Collins notes that it is still important to maintain balanced intake of the other macronutrients. Everyone has different needs, and it’s important to know how much and what kind of protein suits you, specifically.
How Much Protein Do You Need?
One challenge with generalized protein recommendations is that they do not account for individual health conditions or lifestyle factors. “For basic body functions—that includes respiration, digestion, circulation and more—a person needs about 1.2 to 1.6 grams of protein per kilogram of body weight,” Collins says. For someone weighing 150 pounds, that works out to roughly 68 to 70 grams of protein daily to support basic bodily functions.
Needs may be different for:
- Athletes and highly active adults
- Older adults
- People recovering from illness or injury
- Individuals with kidney disease or other chronic conditions
“It’s important to speak to a health care professional, a dietitian or a doctor to find out what your individual needs are as you age or lifestyle factors change,” Collins says. “If someone, for example, has a pre-existing kidney disease, their protein needs will be different from that of other individuals,” Collins says.
One misconception Collins notes is the idea that more protein is automatically healthier. As protein recommendations have become more prominent, some people may increase protein intake without considering how those choices fit into their overall diet.
This can become especially concerning when those higher-protein foods also contain significant amounts of saturated fat or calories. “You could actually be increasing your risk for cardiovascular concerns or issues,” Collins says.
Rather than focusing on protein alone, she encourages people to look at their entire dietary pattern, including calories, fiber, saturated fat and overall nutrient quality.
Animal-Based Protein Sources
Animal-based proteins remain an excellent source of high-quality protein and often provide other important nutrients. Common sources include:
- Poultry, such as chicken and turkey
- Seafood
- Eggs
- Dairy products
- Lean cuts of beef, pork or lamb
However, some animal proteins also contain higher amounts of saturated fat. “Yes, red meat is a great source of protein,” Collins says. “However, if red meat is your only protein source, it may be tricky to stay below the recommended amount of saturated fats, which should comprise 10% of your total daily calories.”
To avoid excessive consumption of saturated fat, Collins suggests choosing other animal protein sources beyond steak and hamburgers. “By diversifying the animal proteins you consume, you benefit from a wider variety of nutrients,” Collins says.
For that reason, many dietitians recommend choosing leaner protein sources more often, including poultry, seafood and low-fat dairy products. Seafood offers an additional advantage because many varieties contain omega-3 fatty acids, which support cardiovascular and brain health. Eggs provide high-quality protein along with important B vitamins, whereas dairy foods like Greek yogurt and Icelandic yogurt offer protein and calcium while maintaining a low-fat profile.
Plant-Based Protein Sources
Plant-based proteins have gained popularity in recent years, and for good reason: They do not contain saturated fat. Common plant-based protein sources include:
- Beans
- Lentils
- Chickpeas
- Soybeans
- Tofu
- Tempeh
- Nuts and seeds
- Oats
- Quinoa
One of the biggest advantages of plant-based proteins is that they often come packaged with other nutrients, particularly fiber. Fiber supports digestive health, helps promote fullness and may lower the risk of certain chronic diseases. “Fiber intake is really important for maintaining a healthy gut because it builds your microbiome,” Collins says.
Nuts and seeds offer additional benefits because they provide both protein and heart-healthy fats. However, Collins notes that portion size still matters because nuts and seeds are calorie-dense. “A little goes a long way,” she says, “And it can be easy to consume more than intended if portions are not monitored.”
Are High-Protein Snacks Healthy?
Walk through any grocery store and you'll find shelves filled with protein bars, protein cookies, protein chips and protein shakes. While some of these products can be convenient, Collins says consumers should look beyond the protein number on the front of the package. “Be mindful of ultra-processed foods and try to limit their use,” she cautions.
Before purchasing a high-protein snack, Collins advises that you check the packaging for the following ingredients:
- Added sugars
- Saturated fat
- Sodium content
- Overall calories
In particular, excess sodium may contribute to water retention and elevated blood pressure in some individuals.
Protein bars and shakes can still have a place in a healthy diet, she notes, particularly when used as meal replacements or a convenient option during busy days. Yet problems can arise when people add them on top of their normal eating habits without considering their total calorie intake. “If you're using a high-protein snack as a meal replacement, that's one thing,” Collins says. “But it may be concerning if you're still eating normal portions on top of those protein bars and shakes.”
Choosing the Right Protein for You
There is no single protein source that works best for everyone. Plant-based proteins offer fiber and contain no saturated fat. Animal-based proteins provide concentrated protein along with nutrients like omega-3 fatty acids, calcium and B vitamins. The healthiest approach for many people is the consumption of a variety of protein sources while paying attention to overall dietary balance.
Most importantly, Collins encourages people to avoid chasing protein goals without considering their broader health picture. This is why it is key for individuals to consult a nutrition professional or health care professional before making dietary changes.
The right amount and type of protein depends on your age, activity level, health conditions and personal goals. Working with a physician or registered dietitian can help allow for your protein choices to support your overall health, not just an idealized daily protein target.
