A protein primer: Why is it important, how much should you eat, how much is too much?

At many coffee shops, you can now order flavored lattes packed with extra protein. If coffee isn’t your thing, you can buy sparkling protein blue raspberry lemonade, or protein strawberry limeade. 

Only drink water? Don’t worry; protein water is a thing, too.

And protein popcorn. Protein Pop-Tarts. Protein macaroni and cheese. 

It’s a protein palooza. And federal officials are on board.

Health leaders recently introduced dietary guidelines that increased Americans’ daily protein intake. RealFood.gov, a new federal website that debuted in January, declares the country is "ending the war on protein." 

If you're confused about these new guidelines, don't wave the white flag just yet.

We asked dietitians, credentialed health care professionals with nutrition expertise, to help answer some of the biggest questions about protein. 

What does protein do?

Dietary protein is a macronutrient made of chains of amino acids, which are the building blocks of every cell. When you eat foods with protein, your digestive system breaks that protein down into amino acids, some of which your body needs and cannot make on its own. Those amino acids create and repair cells that make up tissue such as muscle and bone. 

"Protein is like the brick and mortar of your home — no matter where you go in the house, it’s there," said Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and a spokesperson for the Academy of Nutrition and Dietetics.

What foods have protein? 

Meat, beans, nuts, milk and eggs are common sources of protein. 

In the U.S., most people get their protein from animal products, Anderson-Haynes said, but whole grains including quinoa and buckwheat and other foods including tofu, lentils and peas are all good sources of plant-based protein. 

While vegetables and fruits don’t often contain much protein, some have higher quantities, including corn, broccoli, asparagus, brussels sprouts and artichokes. 

Roasted Brussels sprouts with Matzo Walnut crumbs served with chicken in Concord, N.H. on Feb. 23, 2015. (AP)

How much protein should you eat? 

It’s personal, and depends on each person’s body and health factors.

New federal health guidelines advise eating food with protein at every meal, amounting to 1.2 to 1.6 grams per kilogram of body weight each day. That’s nearly double the daily protein the government previously recommended. 

Dietitians, meanwhile, told us they recommend 0.8 grams per kilogram of body weight each day. That’s about 7 grams of protein for every 20 pounds of body weight. 

Whether that means you need 40 grams of daily protein, 70 grams or another amount, you probably have the same question …

What does that actually look like?

It depends on the food. The Center for Science in the Public Interest broke this question down further, giving examples like:  

• 3 ounces of chicken breast — 26 grams of protein.

• 3 ounces of tilapia — 22 grams of protein.

• 3 ounces of cooked shrimp — 20 grams of protein.

• 4-ounce Impossible burger patty — 19 grams of protein. 

• 3 ounces of firm tofu — 8 grams of protein.

• 1/2 cup of cooked black beans — 8 grams of protein. 

• 1 cup of cooked quinoa — 8 grams of protein. 

• One large egg — 6 grams of protein.

• 1/2 cup of cooked green peas — 4 grams of protein. 

Protein needs might increase with injury, surgery or if you’re pregnant, breastfeeding, aging, protein deficient or doing certain athletic activities. 

"Protein needs are totally individualized," Anderson-Haynes said, "from infancy to elderly."

Health and Human Services Secretary Robert F. Kennedy Jr. speaks during an announcement, at Health and Human Services Headquarters, Jan. 8, 2026, in Washington. (AP)

How much protein is too much?

There isn’t a hard-and-fast rule about the exact maximum amount of protein you can eat in a day. 

But overemphasizing one nutrient might come at the expense of other foods such as fiber, fruits, vegetables and healthy fats. 

If you experience gas and bloating, constipation or worsening kidney function, it might be a sign you’re consuming too much protein, said Theresa Gentile, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. 

Dietitians said the risks of consuming excessive protein could include kidney damage, dehydration and elevated sodium and elevated saturated fat levels, which increase the risk of heart disease. 

Ultimately, it’s important to remember that protein is one part of a balanced diet. 

"Protein is the fuel for muscles, metabolism and satiety, but focus on a variety of nutrient-dense sources and balance with other nutrients," Gentile said. 

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