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Protein
Pūmua
Our bodies need protein to grow and to repair damaged or broken tissues. As well, protein is essential for:
- making our muscles contract
- helping our blood clot
- fighting off infections
- providing structure to our bones, skin, and hair.
It also helps us stay full for longer, so having enough protein is important in helping us to lose weight or maintain a healthy weight.
The building blocks of protein are called amino acids. There are 20 amino acids, and our bodies can make 11 of them. But we need to get the other 9 amino acids from our food.
Good sources of protein
You can get good amounts of protein from animal and some plant foods. They include:
- milk and milk products, such as cheese and yoghurt
- meat and chicken, with visible fat removed
- fish and other seafood
- eggs
- legumes, such as split peas, chickpeas, kidney beans and lentils
- nuts and seeds
- tofu, tempeh and Quorn
- wholegrains such as oats and quinoa.
How much protein to have
Although protein is important, that does not mean more is better. Just as with carbohydrates and fats, having too much protein can make you put on weight.
Too much protein can also put pressure on your kidneys and increase the amount of calcium in your urine. This is not good for your bones.
People who want to build muscle sometimes use protein powders, hoping that will help muscle grow faster. But it will not. You build muscle by doing a well-designed resistance training programme, at the same time as eating a wide variety of foods (with enough calories or kilojoules and a healthy amount of protein). It is the resistance training that helps build muscle. Protein powders do contain amino acids, but eating foods like lean meat, seafood, milk, eggs, nuts, seeds and legumes will provide all the amino acids you need.
Milk and milk products
Have at least 2 to 3 servings a day (preferably low- or reduced-fat options). A serving is 1 cup of milk (250 ml), ¾ cup (200 g) of yoghurt or 2 slices (40 g) of cheese.
If you choose a plant-based milk (such as soy, oat or almond) make sure it has added calcium (and vitamin B12 if you avoid animal-based foods). Soy milk has the most protein of any plant-based milk.
Legumes, nuts and seeds
If you are getting protein from vegetable sources, have at least 2 servings a day of legumes, nuts and seeds. A serving is 1 cup of cooked or canned beans, split peas or lentils, 170 g tofu or a small handful (30 g) of nuts or seeds.
Lean meats, chicken, seafood and eggs
If you are getting protein from animal sources, have 1 to 2 servings a day. A serving is a piece of meat, chicken or fish the size and thickness of the palm of your hand, or 2 eggs.
If you are combining vegetable and animal protein, have half the amount from each of these categories.
Some people may need more or less protein than usual. If you are older and frail or an athlete, or if you have a wound that is not healing, you may need extra protein. If you have kidney disease, you may need less. Talk to your general practice team or a dietitian if you are not sure how much protein you should have.
Written by nutrition student, Ara Institute of Canterbury. Adapted by HealthInfo clinical advisers. Last reviewed March 2025.
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Review key: HIHEI-34305
