Food labelling: Protein
Protein is an essential nutrient needed for muscle growth, tissue repair and the regulation of our normal body functioning¹. Protein can be found in animals and plants. Animal sources include meat, milk, fish and eggs and plant sources include beans, grains and lentils².
What is protein?
Protein is made up of building blocks known as amino acids. There are around 20 amino acids found in animal and plant foods. Animal food sources tend to include all essential amino acids needed in the diet but for vegetarians and vegans you can still get all the amino acids from a plant based diet by combining different plant sources for example pulses and cereals, this is known as the ‘complementary action of protein’¹³⁴.
Protein: The Recommendation
The average daily recommended intake of protein is 56g/day for men and 45g/day for women but this can increase for children, pregnancy and during breastfeeding. Here in the U.K. the current daily average is 88g which is more than enough. It is important to remember that excess protein is converted to energy (1g = 4kcal) but carbohydrate and sometimes fat should be our main source of energy for the body to function effectively⁵.
Protein: Food Labelling
Nutrition information on food labels regarding protein can be found on the back of foods. Protein is usually presented per 100 grams or per serving on a food label⁶.
Here is some examples of per 100 grams:
Chicken - 16 grams
Tofu - 8grams
Eggs - 6grams
Protein: Our Advice
- Try to add a source of protein to every meal as shown in the EatWell Guide.
- For vegetarians and vegans consider combining your protein sources. For example beans on toast is an excellent source of all amino acids.
- Increase protein from food sources before considering supplementation. This reason being food sources can provide other beneficial nutrients.
- For athletes considering protein supplementation, remember to look for the ‘informed-sport.com’ logo. This certifies that the product has been tested for banned substances.
- If you are pregnant, breastfeeding or have children consult your GP or midwife to discuss protein requirements personalised to you and your family.