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Protein & fats

Protein

Protein is an energy-providing nutrient made from amino acids. Your body needs these building blocks for the growth and maintenance of its tissues.

Nutrient3 authorised EU claims31 sources

Proteins consist of chains of amino acids. Digestion breaks them down so your body can use the building blocks to make its own proteins. These include components of muscles and other tissues, as well as enzymes. Some amino acids are essential: your body cannot make enough of them, so you need to obtain them from food. Both plant and animal foods provide protein, including legumes, grains, nuts, seeds, dairy products, eggs, fish and meat. Eating a varied selection helps you obtain the amino acids you need. Protein is not a single substance but a large group of different molecules.

What is protein?

Protein is an energy-providing nutrient made of chains of amino acids linked by peptide bonds. During digestion, proteins are broken down into amino acids, which your body can use to make its own proteins, including components of muscles and other tissues, as well as enzymes.

Some amino acids are essential: your body cannot make enough of them, so you need to get them from food. Protein is found in both plant and animal foods, including pulses, grains, nuts, seeds, dairy products, eggs, fish and meat.

How much protein do you need?

For healthy adults, EFSA sets a reference intake of 0.83 g of protein per kilogram of body weight per day. This is intended to cover the needs of almost all healthy adults and refers to total protein from your diet. It is not a target for maximising muscle growth.

Protein and your body

Protein provides amino acids for building and maintaining tissues. Authorised EU claims state that protein contributes to the growth and maintenance of muscle mass and to the maintenance of normal bones. This does not mean that extra protein automatically leads to more muscle growth, regardless of your diet and training.

How nutrition works

  • Evidence: strong

    Maternal tissue growth in pregnancy

    • Protein supplies amino acids for the growth of maternal tissues during pregnancy. [1]

      Evidence

  • Evidence: strong

    Muscle mass

    • Protein contributes to a growth in muscle mass. [2][3]

      Authorised EU claim

    • Protein contributes to the maintenance of muscle mass. [2][3]

      Authorised EU claim

  • Evidence: strong

    Bone health

    • Protein contributes to the maintenance of normal bones. [2]

      Authorised EU claim

Statements & evidence

  • EFSA sets a population reference intake for protein of 0.83 g per kilogram of body weight per day for healthy adults. [1]

    This value also applies to older adults and is intended to cover the needs of almost all healthy adults. It refers to total protein from your diet, not an additional supplement dose. It is not a target for maximising training gains; pregnancy and breastfeeding involve additional requirements.

    Nutrition factEvidence: strong

Safety information

  • Upper level

    No established upper intake limit

    EFSA has not established a tolerable upper intake level for total protein because the evidence is insufficient. This does not mean that unlimited intake is safe. [4]

  • Caution · Adults

    Safety assessment for healthy adults

    EFSA considers twice the reference intake of 0.83 g protein per kg body weight per day safe for healthy adults. This equals 1.66 g/kg per day, but is neither an established upper limit nor a personal intake target. [4]

  • Contraindication

    Avoid the specific protein source if you have a food allergy

    If you have a food allergy, even small amounts of the triggering food can cause severe reactions. Avoid your allergen and check ingredients and allergen information, including on protein products. The restriction concerns the specific source, not protein in general. [5]

  • Caution

    Phenylketonuria requires a specialist dietary plan

    If you have phenylketonuria (PKU), phenylalanine, an amino acid in dietary proteins, must be strictly controlled. High-protein foods and protein products must fit your medically supervised dietary plan. This control is especially important during pregnancy with PKU, because elevated phenylalanine levels can harm the developing baby. [6][7]

  • Caution

    Individualise protein intake if you have kidney disease

    If you have kidney disease, agree your protein intake with your healthcare team before substantially increasing it. Reference values for healthy people are not individual recommendations for people with a medical condition, nor do they justify a blanket ban on protein. [8]

Found in

Frequently asked questions

What is protein?

Protein is an energy-providing nutrient made from amino acids. Your body needs these building blocks for the growth and maintenance of its tissues.

Which foods contain protein?

Protein is found in foods such as legumes, grains, nuts, seeds, dairy products, eggs, fish and meat.

How much protein do adults need each day?

For healthy adults, the EFSA reference intake is 0.83 g of protein per kilogram of body weight per day.

What does protein contribute to?

Protein contributes to the growth and maintenance of muscle mass and to the maintenance of normal bones.

  • Omega-3 fatty acids

    Omega-3 fatty acids are a family of polyunsaturated fats. The main forms include ALA, EPA and DHA, which come from different dietary sources.

Sources

  1. 01European Food Safety Authority · 2012EFSA sets population reference intakes for proteinOpen source
  2. 02European Commission · 2012Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children's development and healthOpen source
  3. 03European Food Safety AuthorityFoods for sportspeopleOpen source
  4. 04European Food Safety Authority · 2017Dietary Reference Values for nutrients: Summary reportOpen source
  5. 05European Food Safety AuthorityFood allergensOpen source
  6. 06European Food Safety AuthorityAspartameOpen source
  7. 07European Food Safety AuthorityEFSA factsheet on aspartameOpen source
  8. 08European Food Safety AuthorityDietary reference valuesOpen source
  9. 09ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Almond, with peel, no added salt (CIQUAL 15000)Open source
  10. 10ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Broccoli, raw (CIQUAL 20057)Open source
  11. 11ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Egg, raw (CIQUAL 22000)Open source
  12. 12ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Lentil, dried (average) (CIQUAL 20359)Open source
  13. 13ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Oat flakes (CIQUAL 32140)Open source
  14. 14ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Orange, flesh without skin, without seeds, raw (CIQUAL 13034)Open source
  15. 15ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Pumpkin and squash, seed, dried (CIQUAL 15064)Open source
  16. 16ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Salmon, raw, farmed (CIQUAL 26036)Open source
  17. 17ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Spinach, raw (CIQUAL 20059)Open source
  18. 18ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Yogurt or fermented milk, plain (CIQUAL 19593)Open source
  19. 19ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Apple, flesh and skin, raw (CIQUAL 13039)Open source
  20. 20ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Carrot, raw (CIQUAL 20009)Open source
  21. 21ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Chia, seed, dried (CIQUAL 15047)Open source
  22. 22ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Chick pea, dried (CIQUAL 20516)Open source
  23. 23ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Potato, peeled, raw (CIQUAL 4008)Open source
  24. 24ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Quinoa, raw (CIQUAL 9340)Open source
  25. 25ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Tofu, plain, prepacked (CIQUAL 20904)Open source
  26. 26ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Tomato, raw (average) (CIQUAL 20385)Open source
  27. 27ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Tuna, raw (CIQUAL 26053)Open source
  28. 28ANSES – French Agency for Food, Environmental and Occupational Health & Safety – Ciqual French food composition table · 2025Walnut, kernel, dried (CIQUAL 15005)Open source
  29. 29European Food Safety Authority · 2017Dietary Reference Values: Summary tablesOpen source
  30. 30European Food Safety AuthorityGlossary P — ProteinOpen source
  31. 31European Food Safety Authority · 2017New guidance: infant and follow-on formula from protein hydrolysatesOpen source